Quick answer
There is no single best time to take ashwagandha. What matters most is taking it every day. Take it in the morning if that is when you remember, or in the evening if you like it as part of winding down. Purewise KSM-66 Ashwagandha is one serving a day: 2 capsules, 600 mg.
Key takeaways
- Morning or night both work. Pick the time you can keep, and stay with it.
- Follow the label: Purewise KSM-66 is 2 capsules (600 mg) once a day, 60 servings per bottle.
- In the studies the NIH reviewed, results showed up over weeks, not days. Sleep results were seen after at least 8 weeks.
- If it upsets your stomach, take it with a meal. If it makes you drowsy, move it to the evening.
- Skip it if you are pregnant or breastfeeding, and ask your doctor first if you have a thyroid or liver condition or take medication.
What is KSM-66 ashwagandha?
Ashwagandha (Withania somnifera) is a plant used in Ayurveda, India’s traditional system of wellness, for centuries. Supplements are made from its root, its leaves or both. KSM-66 is a branded, clinically studied extract made from the root only, and standardized to 5% withanolides, the natural compounds used to measure an ashwagandha extract’s strength from batch to batch.
Purewise KSM-66 Ashwagandha gives 600 mg of organic KSM-66 extract in each 2-capsule serving, with 60 servings in the bottle. The only other ingredients are organic tapioca maltodextrin and a pullulan capsule. The label also says Contains: Milk, which matters if you avoid dairy.
Is it better to take ashwagandha in the morning or at night?
Neither time is better for everyone. Research on ashwagandha has used morning doses, evening doses and doses split across the day, and the label on Purewise KSM-66 gives one simple rule: take 2 capsules daily, at the time of day you are most likely to stay consistent. Use this table to choose.
| When | Good fit if you | How to do it |
|---|---|---|
| Morning | Good fit if you Already take other supplements at breakfast, or forget things in the evening | How to do it 2 capsules with breakfast and a glass of water |
| Evening | Good fit if you Want it as part of winding down, or notice drowsiness after a dose | How to do it 2 capsules with dinner or an hour or two before bed |
| Split | Good fit if you Find the full serving heavy on your stomach at once | How to do it 1 capsule in the morning, 1 in the evening (same daily total) |
Choose the time of day you’re most likely to stay consistent.
Directions for Purewise KSM-66 Ashwagandha
A practical way to decide: try the morning for two weeks. If you notice you feel drowsy afterwards, or you keep missing doses, move it to the evening. Changing the time does not change the serving.
How much ashwagandha should you take a day?
Take the amount on your label. For Purewise KSM-66 that is 2 capsules a day, which gives 600 mg of extract. Do not double up to catch up on a missed day; just take the next serving as usual.
That amount sits in the range researchers have studied. The NIH Office of Dietary Supplements notes that in studies on stress, the benefits appeared stronger at 500 to 600 mg a day, and that for sleep the benefits were small and showed up at 600 mg a day or more, taken for at least 8 weeks.
Should you take ashwagandha with food or on an empty stomach?
Either is fine for most people; the Purewise directions do not require food. The NIH lists mild upset stomach, loose stools and nausea among ashwagandha’s common side effects, so if you notice any of these, take your capsules with a meal.
How long does ashwagandha take to work?
Think in weeks, not days. Most studies ran for about two to three months, and the sleep results the NIH describes were seen after at least 8 weeks of daily use. That is why consistency matters more than timing.
Good to know
The studies the NIH reviewed found no safety concerns with ashwagandha extracts used for about 3 months. It is not yet clear whether longer use is safe, so check in with your healthcare provider if you plan to take it for longer.
Who should not take ashwagandha?
Talk to your doctor first
- Pregnant or breastfeeding: the NIH says ashwagandha may not be safe, so avoid it.
- Thyroid conditions or thyroid medication: a few studies show ashwagandha may affect how the thyroid works.
- Liver problems: ashwagandha extracts have been linked to liver injury in a small number of people.
- Autoimmune conditions, prostate cancer, or surgery coming up: NIH sources advise caution.
- Milk allergy: the Purewise label lists “Contains: Milk”.
How do you make ashwagandha part of your routine?
- Pick one anchor. Breakfast, your morning coffee, or brushing your teeth at night.
- Keep the bottle where the anchor happens. If you can see it, you will take it.
- Give it eight weeks. Note how you feel at the start and again after two months.
If you also want something for the evening, Purewise Lemon Balm Extract Liquid Drops are a different, gentle option: 590 mg of organic lemon balm leaf extract in a 0.5 mL serving that you can take straight or mix into a little water, as the product page says. Ask your healthcare provider before combining supplements.
Ashwagandha timing: questions
Can I take ashwagandha every day?
Yes, ashwagandha is meant to be taken daily. Purewise KSM-66 is one serving a day, 2 capsules. Studies reviewed by the NIH found no safety concerns for about 3 months of use; longer use has not been studied as well.
Does ashwagandha make you sleepy?
It can for some people: drowsiness is one of the mild side effects the NIH lists. If you notice it, take your serving in the evening instead of the morning.
Can I take ashwagandha on an empty stomach?
Yes, if it agrees with you. If you get an upset stomach or nausea, take it with a meal.
What does “5% withanolides” mean?
It means the extract is standardized to contain 5% withanolides, naturally occurring compounds in ashwagandha that indicate potency and keep each serving consistent.
Is Purewise KSM-66 Ashwagandha dairy free?
No. The label lists “Contains: Milk”. It is non-GMO, gluten free and soy free.
From the collection
Formulas in this guide
Liquid drops
Organic Turmeric Liquid Drops
Organic turmeric root, ginger root, cassia cinnamon, rosemary leaf, sage leaf and black pepper seed
Browse every formula by format: capsules or liquid drops, or read more guides in the Journal.
Start your ritual
One serving a day, at your time
600 mg of organic KSM-66 ashwagandha in 2 capsules, made in the USA in a cGMP-compliant facility and third-party tested, as the product page states.
Sources
- NIH Office of Dietary Supplements, Ashwagandha: Is it helpful for stress, anxiety, or sleep?
- National Center for Complementary and Integrative Health, Ashwagandha
- Purewise Naturals, KSM-66 Ashwagandha product page and label
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This article is general information, not medical advice.