When should I take ashwagandha every day and how much?

Take ashwagandha later in the day—typically in the late afternoon or evening—and use the dose on a reputable product’s label, since study doses vary. 1 2

• Evening timing: Cortisol is normally higher earlier in the day and falls toward evening, so Huberman recommends reserving meaningful doses for later rather than taking them in the morning. 1
• A practical routine: He describes taking it before sleep, or with the last meal of the day—at least two hours before bed. 3
• Amount: A study regimen he discusses is 300 mg twice daily; his practical suggestion is 250–300 mg per dose, divided between early afternoon and evening. Another discussion suggests starting around 300 mg and finding the minimum effective dose. 4 5 6
• Check the product and references: Dosages used in studies vary; follow a reputable brand’s label and consult Examine.com’s dosage information. 7