The optimal timing and form of ashwagandha depends on your goals. Research indicates that:
- For sleep benefits: Take 300-600mg 1-2 hours before bedtime
- For stress management: Split into morning and evening doses
- For exercise performance: Take 30-60 minutes before workout
Most effective forms: Look for KSM-66 or Sensoril standardized extracts, which have the most clinical research backing their efficacy. Root powder supplements should contain at least 2.5% withanolides. While traditional powder can be mixed with milk or ghee, standardized capsules typically offer better bioavailability and consistent dosing.
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Last Updated: August 20, 2025
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