Taking Supplements with Food
Whether adaptogens should be taken with or without food is not settled in the sources we read. What trials did with meals, what absorption studies measured, and what to ask a pharmacist.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read who should be careful, by situation before you use anything on this page.
Does food change how adaptogens work?
Proper evidence not found for a recommendation either way. We searched PubMed for ashwagandha, ginseng (ginsenosides) and rhodiola combined with food, fed or fasting states, absorption and pharmacokinetics (how the body takes up and clears a substance). We read the titles of the results and the abstracts of the ashwagandha studies cited below. We also read the NIH summaries and the European herbal monographs for rhodiola, Panax ginseng and eleuthero, and the dosing sections we read do not mention meals or food. This page describes what was done in studies. It is not advice, and it is not evidence that food does not matter."Adaptogen" is a contested term, and each plant and extract needs its own evidence. A result for one product does not transfer to another.
What the human studies did about food
| Study | What was done | What it means for the food question |
|---|---|---|
| Ashwagandha (Withania somnifera) root extract, insomnia and anxiety trial, 60 people, 10 weeks | Capsules were given twice daily "with milk or water" [1] | The trial specified a drink with the capsule; it did not compare with and without food |
| Ashwagandha extract absorption study, 16 healthy adults, single dose | Done "under fasting conditions" to compare four extracts [2] | Measured differences between extracts on an empty stomach, not food versus no food |
| Ashwagandha extract absorption and equivalence study, 16 healthy adults, single dose | Compared two commercial extracts with equal total withanolides [3] | The abstract does not describe a food comparison |
| Rhodiola (Rhodiola rosea) and Panax ginseng | NIH summaries and EU monographs we read | No food instruction given in the sections we read [4][5] |
The authors of one absorption study noted that the human pharmacokinetics of withanolides, the active compounds in ashwagandha extracts, had not been fully evaluated. [3] Absorption studies measure blood levels, a biomarker, and not whether a person feels better.
Forms and food
A capsule, a powder stirred into a drink, a tea and a food product are different preparations. A result for one does not transfer to another. See Adaptogen Teas and Infusions, Adaptogen Powders and Adaptogen Drinks, Lattes and Coffee Alternatives for what each format means.Frequently asked questions
Should I take ashwagandha with food?
We cannot advise. One 10-week trial gave capsules with milk or water, but it did not compare this with other ways of taking it. [1] A pharmacist can advise you with your medicines in mind.
Does an empty stomach make adaptogens work better?
Proper evidence not found. The absorption studies we found compared extracts with each other, not fed with fasting states. [2]
Can food reduce the stomach upset from ashwagandha?
Not tested in the sources we read. NIH lists stomach upset as a possible effect. [6] If you have vomiting, diarrhea or severe stomach pain, contact a clinician.
Do European monographs say to take ginseng or rhodiola with meals?
The dosing sections of the monographs we read do not mention meals. [8][5]
What about diabetes?
NIH says Asian ginseng might lower blood sugar, so people with diabetes should consult their health care provider first. [7] See Adaptogens, Blood Pressure and Blood Sugar.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Side effects that raise the question
- NIH says ashwagandha may cause drowsiness, stomach upset, diarrhea and vomiting in some people. [6] We did not find a source that tested whether taking it with food reduces stomach upset.
- NIH says some evidence suggests Asian ginseng might lower blood sugar levels and that people with diabetes should consult their health care provider first. [7] How this relates to meals was not described in the sources we read, so ask a pharmacist or clinician if you use diabetes medicines.
- Some liquid extracts contain alcohol. The EU monograph for Panax ginseng says extracts containing ethanol need ethanol labelling. [5] Read the label.
Safety and who should ask a clinician
- Ask a pharmacist if you take medicines for diabetes, high blood pressure, thyroid conditions, seizures, or to suppress the immune system, because NIH says ashwagandha might interact with these. [6]
- NIH says ashwagandha should be avoided during pregnancy and not used while breastfeeding. [6]
- Tell the surgical team about any supplement. See Supplements Before Surgery.
- See How Interactions Work and Using Adaptogens.
References
- Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus. 2019. PMID 31728244 (abstract read 2026-10-23).
- Randomized, double-blind, crossover study comparing the bioavailability of 4 ashwagandha (Withania somnifera) extracts in healthy adults under fasting condition. Curr Ther Res Clin Exp. 2025. PMID 40792075 (abstract read 2026-10-23).
- Pharmacokinetics and bioequivalence of Withania somnifera (Ashwagandha) extracts: a double blind, crossover study in healthy adults. Heliyon. 2023. PMID 38144272 (abstract read 2026-10-23).
- National Center for Complementary and Integrative Health (NIH). Rhodiola: Usefulness and Safety. Page last updated April 2025. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). European Union herbal monograph on Panax ginseng C.A.Mey., radix, Revision 1 (EMA/HMPC/27744/2023), adopted 29 May 2024. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Ashwagandha: Usefulness and Safety. Page last updated March 2023. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Asian Ginseng: Usefulness and Safety. Page last updated February 2025. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). European Union herbal monograph on Rhodiola rosea L., rhizoma et radix, Final, Revision 1 (EMA/HMPC/24177/2023), adopted 20 March 2024. Read 2026-10-23.