Ashwagandha is an adaptogenic herb that has been used for centuries in traditional Ayurvedic medicine. Now it's one of the most well-studied adaptogens on the market. Studied for its ability to support stress management, hormone balance, and athletic performance, it’s earned a permanent spot in many supplement routines.
But one of the most common questions we get about ashwagandha is simple:
When should I take it—morning or night?
Both times can work. It depends on your goals.
Quick Answer:
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Take ashwagandha in the morning if you want to support natural energy, mental clarity, and a balanced stress response throughout the day.*
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Take it in the evening if your goal is to unwind, support healthy cortisol rhythms, and improve sleep quality.*
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You can also split your dose (e.g., 300mg AM / 300mg PM) for all-day support.
What the Research Says About Ashwagandha Timing
There is no single “perfect” time to take ashwagandha. Instead, research shows that ashwagandha works best when taken consistently for weeks.
However, anecdotal reports and a basic understanding of circadian biology suggest timing can influence how it feels.
KSM-66®, the most well-studied form of ashwagandha and the only form we use in Kaged supplements, has been studied at doses of 300mg to 600mg daily, usually taken either once or split into two doses. At these levels, it's been shown to:
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300mg - Reduce stress and cortisol levels*
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600mg - Improve resistance training outcomes (strength, muscle mass, body fat) when combined with a training program*
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600 mg -Support healthy testosterone levels in men*
Let’s break down the benefits of different timing strategies.
Morning: For Natural Energy and Focus
Ashwagandha doesn’t deliver energy the same way a stimulant like caffeine does. There’s no spike, no jitters, and no crash. Instead, it helps support your body’s natural rhythms, especially your cortisol rhythm, which plays a major role in how energized and alert you feel.
Why morning works:
1. Cortisol Is Highest in the Morning
Your body naturally releases more cortisol in the early hours of the day. This is part of your circadian rhythm. It helps wake you up and primes you to take on the day.
But for many people, cortisol levels can become too high, especially during stressful periods or with poor sleep. That overstimulation can lead to:
Ashwagandha has been shown in multiple clinical studies to help modulate cortisol levels, keeping them in a healthy range.* This makes it a powerful way to smooth out the sharp edges of your morning energy without dulling your alertness.
2. Lower Stress = Better Focus
Cognitive performance—especially memory, attention, and executive function—can take a hit when stress levels are elevated. By helping reduce perceived stress, ashwagandha may help you stay clear-headed and calm even in demanding situations.*
That’s why many use it before presentations, big meetings, or intense work blocks.
Over time, it may also help with recovery and training adaptations by helping the body respond more favorably to physical stress.*
Morning Option: Kaged Organic Greens with 300mg of KSM-66® Ashwagandha
For those looking to start their day with a boost of natural energy and stress resilience, Kaged Organic Greens is the perfect choice. With 300mg of KSM-66® Ashwagandha, this greens powder is designed to help you win your morning.
SHOP ORGANIC GREENS
Evening: For Calm, Relaxation, and Stress Support*
Ashwagandha isn’t a sedative, but its calming effects can still support an evening routine.
Evening is when your body should begin its shift from high-alert, performance mode into rest, recovery, and repair. Ashwagandha helps support that transition by influencing cortisol, the same stress hormone that powers you through your day.*
Why evening works:
1. Supports the Wind-Down Process
Cortisol levels naturally decline throughout the day, reaching their lowest point late in the evening. But for people who are constantly busy or stressed, elevated nighttime cortisol can disrupt the body’s ability to relax.
Ashwagandha has been shown to help reduce evening cortisol levels and promote a calmer state of mind, making it easier to unwind both mentally and physically.*
2. May Indirectly Support Melatonin Production
Your body produces melatonin—a hormone that helps regulate your sleep-wake cycle—when cortisol is low and environmental cues (like darkness) are present. By helping to calm the stress response, ashwagandha may support this natural rise in melatonin, making it easier to fall asleep and stay asleep.*
3. Ideal for High Performers Who Struggle to Power Down
If your brain is still in go-mode late into the evening, or if you tend to “doom scroll” or multitask right up until bed, adding ashwagandha to your nighttime routine can serve as a physiological signal to transition into rest mode.
Over time, this can help reinforce a healthier circadian rhythm.*
Split Dosing: All-Day Stress and Performance Support
If you’re using a higher daily dose of ashwagandha, like 600mg of KSM-66®, as found in Kaged Test—you don’t have to take it all at once.
In fact, splitting the dose into morning and evening servings may offer more balanced support throughout the day:
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Morning dose (300mg) helps promote natural energy, mental clarity, and resilience to daily stress.*
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Evening dose (300mg) supports the natural cortisol decline and helps ease you into recovery and restful sleep.*
Why split dosing works:
Ashwagandha builds up its effects gradually through daily use, but its acute effects—like supporting mood, stress response, and energy—can vary depending on what’s happening in your body at the time of day.
By taking half your dose in the morning and the other half in the evening, you help maintain a steady supply of adaptogenic support during the hours when you need it most: while you're working, training, and winding down.
Split dosing may also:
Hormone Support Option for Men: Kaged Test with 600mg of KSM-66® Ashwagandha
For men seeking natural hormone support and enhanced fitness performance, Kaged Test is an excellent option. Each serving contains 600mg of KSM-66® Ashwagandha, which has been clinically shown to support healthy testosterone levels, support muscle strength, and reduce body fat when combined with training, compared to a placebo.*
Split up the dose with 300mg in the morning of afternoon, and 300mg in the afternoon or evening.
While you won't get the full performance benefits, half a serving, 300mg can also support healthy stress levels in the evening or natural energy in the mornings.
SHOP TEST
When it comes to taking ashwagandha, there is no single “perfect” time that works for everyone. The best time to take this powerful adaptogen depends on your individual needs and what you hope to achieve.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
