Ingredients
The Complete Guide to Ashwagandha: Benefits, Dosage & Timing
Ashwagandha is one of the most studied adaptogens on the planet. Here's how to use it well.
Written by
Sophie Bennett · Wellness Editor
Reviewed by
Dr. Maya Ashford, MSc Nutrition · Registered Nutritionist
Published
Read time
8 min read
Ashwagandha (Withania somnifera) has been used in Ayurvedic medicine for more than 3,000 years. Modern research is finally catching up to what practitioners have long observed: it's a remarkably versatile adaptogen for stress, sleep and steady energy.
What ashwagandha actually does
Adaptogens help your body maintain balance under stress. Ashwagandha in particular has been shown in clinical trials to support healthy cortisol levels, sleep quality and a calm, focused mind.
How much should you take?
Most quality studies use 300–600 mg of a standardised extract daily. Our formula sits inside that evidence-backed range with no fillers.
Morning or evening?
Both work. Morning suits people using ashwagandha for stress and steady energy; evening suits those focused on sleep and recovery. Consistency matters more than timing.
What to expect
Adaptogens work gradually. Most people notice a calmer baseline within two to three weeks, with deeper effects on sleep and resilience after six to eight weeks.
Frequently asked
Questions & answers
- Is ashwagandha safe to take daily?
- Yes — daily use at 300–600 mg of a standardised extract is well tolerated in clinical trials. If you're pregnant, breastfeeding or on medication, speak with a healthcare professional first.
- Will ashwagandha make me drowsy?
- No. Ashwagandha calms without sedating, so it's suitable morning or evening. It helps regulate cortisol rather than acting as a sleep aid.
- Can I take it with other supplements?
- Ashwagandha stacks well with magnesium, vitamin D and most greens blends. Avoid combining with sedative medications without medical guidance.
