Time of day and dosage to take Ashwaganda

When considering Ashwagandha supplementation, here are important points regarding timing and dosage discussed by Andrew Huberman and Stacy Sims in the Huberman Lab.

Timing

• Take in the Evening: It is recommended to take Ashwagandha later in the day or in the evening, especially around 4 PM when cortisol levels naturally start to dip. This timing helps promote relaxation and better sleep quality 1.
• Cortisol Consideration: Cortisol levels should peak in the morning for energy. Therefore, taking Ashwagandha in the evening supports the natural fluctuation of cortisol and can help mitigate stress and anxiety without causing insomnia 2.

Dosage

• Follow Manufacturer Guidelines: Dosage can vary widely based on individual needs and the specific formulation. It is advisable to follow the dosage instructions on the product label from a reputable brand.
• Consult Research: For detailed insights on effective dosages, resources like examine.com can provide a range based on various studies 2.

Additional Notes

• Ashwagandha may need to be cycled, meaning it should not be taken continuously for long periods without breaks. Prolonged high doses can potentially lead to liver or thyroid issues 1.

Always consult a healthcare provider before starting any new supplement regimen, especially if you have health conditions or are taking other medications.