Ashwagandha succeeded in becoming the leader of the hierarchy of adaptogens without making much noise. Ashwagandha now appears on the shelves of stores in capsule, gummy, latte, and stack formulas. It is highly suggested that one take ashwagandha if one wants to have increased resistance to stress, improved sleep quality, and an increase in concentration and other cognitive abilities. Of course, with an increasing number of users of ashwagandha, the next question arises - can you take ashwagandha on an empty stomach, or will it go along with food consumption?
In any case, consumption of ashwagandha on an empty stomach is not dangerous for healthy individuals. But, in cases when a person suffers from stomach disorders or consumes a large amount of ashwagandha, there may be some health problems. Here you will find detailed information on ashwagandha usage.
What Is Ashwagandha and How Does It Work?
Ashwagandha (Withania somnifera) is a plant that grows in India, the Middle East, and several African countries. For ages, it was used in Ayurvedic medicine due to its energizing and stress-fighting properties, as well as sleep-enhancing qualities. Nowadays, modern science has proven that ashwagandha is an adaptogen plant.
Withanolides are the main biologically active substances that account for the effects of ashwagandha. These are natural steroidal lactones. As per various studies, ashwagandha has beneficial impacts on the working of the HPA axis, which helps in maintaining appropriate cortisol levels - low at night and balanced during the day. Ashwagandha is mostly used to reduce stress and anxiety, improve sleeping patterns, promote faster recovery from exercise, and increase mental focus.
Depending on your taste and the preexisting conditions in terms of your health, you may consider different kinds of ashwagandha supplements. Powders are believed to be mixed into beverages and protein shakes, tinctures, and the more traditional Indian version of milk, ashwagandha. Thus, how should ashwagandha be consumed, either with food or on an empty stomach? Depending on a variety of factors, as well as which ashwagandha supplement you want to try, you may find that it’s best to take it with meals.
Can You Take Ashwagandha on an Empty Stomach?
Therefore, can you take ashwagandha on an empty stomach? Generally, it is advisable to take the herb on an empty stomach, provided that you can make sure that there will be no irritative impact on your digestive system. Actually, many users prefer to take ashwagandha on an empty stomach owing to one reason - more effective absorption. Under such conditions, the elements of the herb will be easily absorbed by your body, resulting in a faster effect from the substance.
In case you use the herb as a means of fighting stress or getting ready for hard physical exercises, you will benefit greatly from taking it on an empty stomach. Besides, from the perspective of traditional Ayurveda, you should consume ashwagandha this way in combination with lukewarm milk or water. Although this method can increase the efficiency of ashwagandha absorption, it does not mean that you have to use it.
However, not all people tolerate ashwagandha taken on an empty stomach well. Sensitive individuals, patients with acid reflux disorder, and those who often experience nausea when fasting may develop negative symptoms. Even though ashwagandha is considered a very gentle herb, some individuals report digestive issues in case of large doses (600+ mg) or concentrated formulations (KSM-66, Sensoril).
If that is the case, does ashwagandha upset your stomach? Fortunately, the solution is simple - you should always take the herb with some food to prevent potential side effects. That being said, the decision of whether to eat ashwagandha with food or on an empty stomach entirely depends on your personal goals and needs.
Ashwagandha With Food or on an Empty Stomach: What’s Better?
Ashwagandha with food or on an empty stomach? The answer is subjective - both methods are acceptable, but you have to consider your personal situation and preferences. In any case, there are several advantages to taking ashwagandha with meals.
Improves the bioavailability of lipophilic withanolides - ashwagandha must be taken with a meal containing healthy fats (avocado, nuts, olive oil, eggs, full-fat yogurt). It also prevents the development of adverse reactions - the primary cause of side effects is irritated digestion. Also, ashwagandha can be taken with dinner if you are using it to promote better sleep.
However, using ashwagandha in a fasting state is appropriate for people wishing to feel the plant’s positive impact quickly. Ashwagandha consumption becomes easier because you do not need to consider the timing of your meals. If you aim to achieve the highest level of absorption, we advise you to take ashwagandha with a little food.
These are some recommendations:
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Morning doses for stress and energy boost - on an empty stomach or with breakfast/lunch;
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Evening doses for sleep improvement - preferably with dinner or snack consumed 1-2 hours before bedtime;
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Sensitivity to ashwagandha - always take the supplement with food, especially with larger doses;
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Improved absorption - consume ashwagandha with a snack high in fats (nuts, avocado, olives).
Can Ashwagandha Cause Stomach Issues?
It is also stated above that ashwagandha does not cause side effects, but what about can ashwagandha cause stomach issues? There are specific conditions where ashwagandha might negatively affect your digestive system:
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Taking it on an empty stomach (for those having digestive issues);
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Overdosing (above 600 mg per day; especially in case of high concentration products like KSM-66, Sensoril);
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Taking it abruptly without a gradual increase;
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Using products of low quality or poorly tested formulations with inconsistent active compound content;
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Mixing with other herbs or dietary supplements may cause gastrointestinal irritation.
Can ashwagandha cause indigestion? Typically, the effect will be restricted to moderate nausea, bloating, and soft stools. It usually occurs within half an hour after taking it and will go away on its own eventually. However, in some rare instances, there might be more serious digestive complications - diarrhea, vomiting, and abdominal pain.
The patient must stop using ashwagandha and seek medical attention immediately. Moreover, expectant mothers, patients with autoimmune disorders, and persons who take thyroid drugs should refrain from taking it without a doctor’s prescription.
Best Practices for Taking Ashwagandha Safely
It is worth remembering that correct use is key to reducing negative consequences and getting the maximum benefit. Below are some practical hints to help you achieve this:
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Start with small doses - begin using 250-300 mg/day and add an extra 100 mg per week until you reach the recommended dose (300-600 mg/day).
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Ensure quality - select products with standardized extracts and a fixed percentage of withanolides.
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Trials proving its efficacy in dealing with stress, sleep disorders, and hormone release are usually performed during a period of 4-8 weeks of usage. Consequently, do not expect to see fast effects.
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Use the proper timing - generally speaking, it is better to consume ashwagandha pills in the morning and in the evening. If you consume it twice per day, try splitting the dose between these two periods. Also, try to keep to a schedule.
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Combine with food - if you are afraid of digestion issues, don’t consume ashwagandha on an empty stomach. This way, it will be easier for your stomach to process the substance, and it won’t impact the efficiency of treatment.
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Don’t forget about fluid intake and exercise - only ashwagandha itself will hardly help you deal with problems related to mental health and stress-related issues. Therefore, try drinking more and doing physical exercises.
