Ashwagandha لـ الأرق
A الأدلة تُظهر تجارب سريرية كبيرة متعددة باستمرار فوائد ملحوظة.بناءً على 30 دراسة (4 meta-analyses, 5 RCTs) بمشاركة 1,810 مشاركًا إجمالاً. 29/30 دراسة تُظهر تأثيرات إيجابية.
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A
الخلاصة
Ashwagandha is one of the most well-researched herbal supplements for insomnia, with strong and consistent evidence that it may support better sleep quality.
- 29 out of 30 studies show positive effects, including 5 RCTs and 4 meta-analyses
- Grade A evidence — the highest level of support among sleep supplements
- Works through multiple pathways including GABA receptors, histamine modulation, and stress reduction
- Both healthy adults and people with insomnia have shown improvements in clinical trials
Key Study Findings
Review
The Clinical Implications of Ashwagandha (Withania somnifera L.) with a Special Reference to Side Effects-A …
Dose: None
مقابل: None
Outcome: None
التأثير: None
None
المجتمع المدروس: narrative review of ashwagandha clinical trials and basic research (1994-present)
Review
Integrative sleep management: from molecular pathways to conventional and herbal treatments.
Dose: None
مقابل: Placebo
التأثير: None
None
preclinical animal/in vitro study
Ashwagandha (Withania somnifera (L.) dunal) root extract containing withanolide a alleviates depression-like behavior in mice …
Dose: 60 and 100 mg/kg (mice); 100 and 200 µg/mL (HT-22 cells); withanolide A 1.56 and 3.12 µg/mL
مقابل: Placebo
التأثير: None
None
RCT
n=90
12 weeks
Double-blind
A New Ashwagandha Formulation (Zenroot™) Alleviates Stress and Anxiety Symptoms While Improving Mood and Sleep …
Dose: 125 mg Zenroot (Ashwagandha with 1.5% total withanolides) daily
مقابل: Placebo
التأثير: None
< 0.05
Meta-analysis
n=713
8 weeks
Double-blind
The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: …
Dose: 600 mg/day (median)
مقابل: Placebo
التأثير: SMD=-1.13 (anxiety, outlier-corrected); SMD=-1.28 (depression); SMD=-0.95 (stress); SMD=-1.35 (sleep
None
Case Report
n=1
Unmasking Potential Withdrawal Effects of Ashwagandha: A Case Report and Review.
Dose: Ashwagandha extract 600 mg/day (prior to discontinuation)
مقابل: Placebo
التأثير: None
None
Key Statistics
31
الدراسات
1810
المشاركون
↑
Positive
A
التقييم
Referenced Papers
Nutrients
2026
Pharmaceuticals (Basel, Switzerland)
2026
Journal of ethnopharmacology
2025
9 اقتباسات
Naunyn-Schmiedeberg's archives of …
2025
4 اقتباسات
BJPsych open
2025
2 اقتباسات
Cureus
2025
1 اقتباسات
Advances in therapy
2025
Journal of ethnopharmacology
2024
10 اقتباسات
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 اقتباسات
Nutrients
2024
6 اقتباسات
Clocks & sleep
2024
6 اقتباسات
International journal of …
2023
43 اقتباسات
Journal of food …
2023
17 اقتباسات
Child and adolescent …
2023
5 اقتباسات
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 اقتباسات
Journal of biomolecular …
2022
25 اقتباسات
Preventive nutrition and …
2022
18 اقتباسات
Current neuropharmacology
2021
129 اقتباسات
Journal of ethnopharmacology
2021
69 اقتباسات
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
Meta-Analysis
PloS one
2021
64 اقتباسات
Journal of ethnopharmacology
2021
58 اقتباسات
Planta medica
2021
41 اقتباسات
The journal of …
2021
38 اقتباسات
Journal of ethnopharmacology
2021
18 اقتباسات
Journal of ethnopharmacology
2020
85 اقتباسات
Ayu
2020
5 اقتباسات
Cureus
2019
101 اقتباسات
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 اقتباسات
Medicine
2018
14 اقتباسات
PloS one
2017
57 اقتباسات
Journal of ethnopharmacology
2015
73 اقتباسات
Biological & pharmaceutical …
2014
110 اقتباسات
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
الحد الأعلى: Not established; studied up to 1,200 mg/day
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| 60 and 100 mg/kg (mice); 100 and 200 µg/mL (HT-22 cells); withanolide A 1.56 and 3.12 µg/mL | -- | Positive | -- |
| 125 mg Zenroot (Ashwagandha with 1.5% total withanolides) daily | 12 weeks | Positive | 90 |
| 600 mg/day (median) | 8 weeks | Positive | 713 |
| Ashwagandha extract 600 mg/day (prior to discontinuation) | -- | Negative | 1 |
| ashwagandha 250 mg/day, ashwagandha 250 mg + tryptophan 175 mg/day, or ashwagandha 600 mg/day (250 m | 13 weeks | Positive | 52 |
| varies across included RCTs | -- | Positive | 254 |
أفضل وقت للتناول: 1-2 hours before bed
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
التفاعلات المعروفة
- ● Thyroid medications — ashwagandha may increase thyroid hormone levels
- ● Immunosuppressants — ashwagandha may stimulate immune activity
- ● Sedatives — potential additive drowsiness
- ● Blood sugar medications — may lower blood glucose
الحد الأقصى المسموح به: Not established; studied up to 1,200 mg/day
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does Ashwagandha help with الأرق?
Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that Ashwagandha may support الأرق management. Our evidence grade is A (Strong Evidence).
How much Ashwagandha should I take for الأرق?
Studies have used various dosages. A commonly studied range is 300-600 mg KSM-66 or Sensoril, before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Ashwagandha?
Reported side effects may include Drowsiness, GI upset, Diarrhea, Headache. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Ashwagandha and الأرق?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 31 peer-reviewed studies with 1,810 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ الأرق
Ashwagandha لحالات أخرى
References
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- [3] Hyeongyeong Kim et al.. J Ethnopharmacol. 2025. Ashwagandha (Withania somnifera (L.) dunal) root extract containing withanolide a alleviates depression-like behavior in mice by enhancing the brain-derived neurotrophic … doi:10.1016/j.jep.2024.119224 PubMed
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- [5] Mattia Marchi et al.. BJPsych Open. 2025. The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis. doi:10.1192/bjo.2025.10885 PubMed
- [6] Andrew Holzman et al.. Cureus. 2025. Unmasking Potential Withdrawal Effects of Ashwagandha: A Case Report and Review. doi:10.7759/cureus.83577 PubMed
- [7] Manasvi Mahadevan et al.. Adv Ther. 2025. A New Ashwagandha Formulation (Zenroot™) Alleviates Stress and Anxiety Symptoms While Improving Mood and Sleep Quality: A Randomized, Double-Blind, Placebo-Controlled … doi:10.1007/s12325-025-03327-z PubMed
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- [23] Sriram Gopal et al.. J Obstet Gynaecol Res. 2021. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. doi:10.1111/jog.15030 PubMed
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