أحماض أوميغا-3 الدهنية لـ الأرق

Q: Does أحماض أوميغا-3 الدهنية help with الأرق?

Based on 93 studies with 37,338 participants, there is strong evidence from multiple clinical trials that أحماض أوميغا-3 الدهنية may support الأرق management. Our evidence grade is A (Strong Evidence).

Q: How much أحماض أوميغا-3 الدهنية should I take for الأرق?

Studies have used various dosages. A commonly studied range is 600-1,000 mg DHA/day. Always consult your healthcare provider before starting any supplement regimen.

Q: Are there side effects of أحماض أوميغا-3 الدهنية?

Reported side effects may include Fishy aftertaste or burps, GI upset, Diarrhea, Easy bruising at high doses. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

Q: How strong is the evidence for أحماض أوميغا-3 الدهنية and الأرق?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 93 peer-reviewed studies with 37,338 total participants. The overall direction of effect is positive.

بناءً على 93 دراسة (9 meta-analyses, 18 RCTs) بمشاركة 37,338 مشاركًا إجمالاً. 67/93 دراسة تُظهر تأثيرات إيجابية.

𝕏 LinkedIn

<\/script>\n

`; }, get iframeSnippet() { const domain = 'sleepcited.com'; const params = 'ingredient\u003Domega\u002D3\u0026condition\u003Dinsomnia'; return ``; }, get activeSnippet() { return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet; }, copySnippet() { navigator.clipboard.writeText(this.activeSnippet).then(() => { this.copied = true; setTimeout(() => { this.copied = false; }, 2000); }); } }" @keydown.escape.window="open = false" @click.outside="open = false">

Embed This Widget

Style

Widget powered by . Free, no account required.

الخلاصة

Omega-3 fatty acids are supported by a large body of research suggesting they may help improve sleep quality, particularly for people whose sleep issues are connected to inflammation or mood.

93 studies with 37,338 participants — a very large evidence base
9 meta-analyses and 18 RCTs provide strong, high-quality evidence
About 72% of studies show positive effects on sleep
May work through anti-inflammatory pathways and support of serotonin/melatonin production

Key Study Findings

animal experimental study

Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.

Dose: LEO 25.0% concentration via inhalation during light phase مقابل: Placebo التأثير: LEO 25% significantly shortened NREM sleep latency, increased NREM sleep, decreased wakefulness; com 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

review

Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical …

Dose: Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components مقابل: Placebo التأثير: None None

review

[Nutrition in improving sleep quality and fighting insomnia].

Dose: tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral 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

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

الدراسات

37338

المشاركون

↑

Positive

التقييم

Referenced Papers

Comparative Effectiveness of Pharmacological and Non-pharmacological Therapies for ADHD: A Systematic Review and Meta-analysis of Randomized Controlled Trials (2008-2023). Other

Reviews on recent … 2026

Ashwagandha (Withania somnifera (L.) dunal) root extract containing withanolide a alleviates depression-like behavior in mice by enhancing the brain-derived neurotrophic … Other

Journal of ethnopharmacology 2025 9 اقتباسات

Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. Other

Journal of ethnopharmacology 2025 8 اقتباسات

Integrative sleep management: from molecular pathways to conventional and herbal treatments. Review

Naunyn-Schmiedeberg's archives of … 2025 4 اقتباسات

The Glycine-Rich Region as a Flexible Molecular Glue Promoting hPrP106-145 Aggregation into β-Sheet Structures. Other

Journal of chemical … 2025 3 اقتباسات

The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis. Review

BJPsych open 2025 2 اقتباسات

Unmasking Potential Withdrawal Effects of Ashwagandha: A Case Report and Review. Case Report

Cureus 2025 1 اقتباسات

The Role of Circulating Fatty Acids in Mediating the Effect of Insomnia on Heart Failure: A Two-Step, Two-Sample Mendelian Randomization … Other

Nature and science … 2025 1 اقتباسات

A New Ashwagandha Formulation (Zenroot™) Alleviates Stress and Anxiety Symptoms While Improving Mood and Sleep Quality: A Randomized, Double-Blind, Placebo-Controlled … RCT

Advances in therapy 2025

Effect of Flaxseed Supplementation on Headache Characteristics and Quality of Life in Patients with Migraine: A Randomized Controlled Trial. Other

The Journal of … 2025

Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical implications. Review

Sleep & breathing … 2025

[Nutrition in improving sleep quality and fighting insomnia]. Review

Nutricion hospitalaria 2025

Withania somnifera root extract inhibits MGO-induced skin fibroblast cells dysfunction via ECM-integrin interaction. Other

Journal of ethnopharmacology 2024 10 اقتباسات

Collagen peptide supplementation before bedtime reduces sleep fragmentation and improves cognitive function in physically active males with sleep complaints. RCT

European journal of … 2024 10 اقتباسات

Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus. RCT

Frontiers in endocrinology 2024 9 اقتباسات

Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice. Review

Journal of ethnopharmacology 2024 6 اقتباسات

Quantifying Withanolides in Plasma: Pharmacokinetic Studies and Analytical Methods. Review

Nutrients 2024 6 اقتباسات

Effectiveness of Enriched Milk with Ashwagandha Extract and Tryptophan for Improving Subjective Sleep Quality in Adults with Sleep Problems: A … Other

Clocks & sleep 2024 6 اقتباسات

A scoping review of over-the-counter products for depression, anxiety and insomnia in older people. Review

BMC complementary medicine … 2024 5 اقتباسات

Temazepam or Melatonin Versus Placebo for the Treatment of Insomnia in Advanced Cancer: A Three-Arm, Double-Blind, Phase III, Multicenter, Randomized … RCT

Journal of palliative … 2024 5 اقتباسات

The Impact of a Diet Rich in Omega-3 Fatty Acids on the Quality of Life of Patients with Squamous Cell … Other

Actas espanolas de … 2024 2 اقتباسات

Diffuse Large B-Cell Lymphoma Presenting With Hypercalcemia. Case Report

Cureus 2024 2 اقتباسات

Highly prevalent geriatric medications and their effect on β-amyloid fibril formation. Other

BMC neurology 2024 1 اقتباسات

The effectiveness of aromatic extract on insomnia: a meta-analysis. Meta-Analysis

Sleep & breathing … 2024

Can Ashwagandha Benefit the Endocrine System?-A Review. Review

International journal of … 2023 43 اقتباسات

Lavender essential oil fractions alleviate sleep disorders induced by the combination of anxiety and caffeine in mice. Other

Journal of ethnopharmacology 2023 34 اقتباسات

Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. Other

Journal of food … 2023 17 اقتباسات

Complementary and Integrative Approaches to Sleep Disorders in Children. Review

Child and adolescent … 2023 5 اقتباسات

A review on bioactive phytochemicals and ethnopharmacological potential of purslane (Portulaca oleracea L.). Review

Heliyon 2022 117 اقتباسات

Melatonin in sleep disorders. Review

Neurologia 2022 78 اقتباسات

Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. Meta-Analysis

Pharmacological research 2022 51 اقتباسات

Melatonin in sleep disorders. Review

Neurologia 2022 47 اقتباسات

Network pharmacological evaluation of Withania somnifera bioactive phytochemicals for identifying novel potential inhibitors against neurodegenerative disorder. Other

Journal of biomolecular … 2022 25 اقتباسات

Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro - In Vivo … Other

Preventive nutrition and … 2022 18 اقتباسات

Evaluation of the pharmacological effects and exploration of the mechanism of traditional Chinese medicine preparation Ciwujia tablets in treating insomnia … Other

Frontiers in pharmacology 2022 9 اقتباسات

Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Review

Current neuropharmacology 2021 129 اقتباسات

Ashwagandha (Withania somnifera) root extract attenuates hepatic and cognitive deficits in thioacetamide-induced rat model of hepatic encephalopathy via induction of … Other

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

Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, … RCT

Journal of ethnopharmacology 2021 58 اقتباسات

Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Review

Planta medica 2021 41 اقتباسات

Standardized root extract of Withania somnifera and Withanolide A exert moderate vasorelaxant effect in the rat aortic rings by enhancing … Other

Journal of ethnopharmacology 2021 18 اقتباسات

Characterization of pharmaco-EEG fingerprint and sleep-wake profiles of Lavandula angustifolia Mill. essential oil inhalation and diazepam administration in rats. Other

Journal of ethnopharmacology 2021 16 اقتباسات

Neurodegenerative diseases and Withania somnifera (L.): An update. Review

Journal of ethnopharmacology 2020 85 اقتباسات

Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review. Systematic Review

Nutrients 2020 56 اقتباسات

Enhanced production of 5-hydroxytryptophan through the regulation of L-tryptophan biosynthetic pathway. Other

Applied microbiology and … 2020 30 اقتباسات

Effects of pharmacologic and nonpharmacologic interventions on menopause-related quality of life: a pooled analysis of individual participant data from four … Other

Menopause (New York, … 2020 13 اقتباسات

Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia in elderly male: A randomized … Other

Ayu 2020 5 اقتباسات

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Other

Cureus 2019 101 اقتباسات

Sedative and hypnotic effects of compound Anshen essential oil inhalation for insomnia. Other

BMC complementary and … 2019 80 اقتباسات

L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial. RCT

Journal of psychiatric … 2019 46 اقتباسات

Beneficial effects of Silexan on sleep are mediated by its anxiolytic effect. RCT

Journal of psychiatric … 2019 32 اقتباسات

The effect of aromatherapy with lavender (Lavandula angustifolia) on serum melatonin levels. Other

Complementary therapies in … 2019 29 اقتباسات

Fluoxetine for adults who are overweight or obese. Review

The Cochrane database … 2019 24 اقتباسات

Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review

Drugs & aging 2018 131 اقتباسات

GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Systematic Review

Phytotherapy research : … 2018 95 اقتباسات

Effects of Pharmacologic and Nonpharmacologic Interventions on Insomnia Symptoms and Self-reported Sleep Quality in Women With Hot Flashes: A Pooled … RCT

Sleep 2018 85 اقتباسات

Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. RCT

American journal of … 2018 61 اقتباسات

Omega-3 fatty acids for a better mental state in working populations - Happy Nurse Project: A 52-week randomized controlled trial. RCT

Journal of psychiatric … 2018 20 اقتباسات

Study protocol and rationale for a prospective, randomized, double-blind, placebo-controlled study to evaluate the effects of Ashwagandha (Withania somnifera) extract … Other

Medicine 2018 14 اقتباسات

Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … Other

Journal of clinical … 2017 1097 اقتباسات

Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction. Other

PloS one 2017 57 اقتباسات

Metabolic engineering of Escherichia coli for production of valerenadiene. Other

Journal of biotechnology 2017 25 اقتباسات

Similar adverse events from two disparate agents implicate lipid inflammatory mediators for a role in anxiety states. Case Report

Oxford medical case … 2017 4 اقتباسات

MT1 and MT2 Melatonin Receptors: A Therapeutic Perspective. Review

Annual review of … 2016 557 اقتباسات

Use of benzylglycinamide by a HIV-seropositive polysubstance user: The changing pattern of novel psychoactive substance use among youths. Case Report

Addictive behaviors 2016 3 اقتباسات

Herbal medicine for insomnia: A systematic review and meta-analysis. Meta-Analysis

Sleep medicine reviews 2015 152 اقتباسات

A mindfulness-based stress management program and treatment with omega-3 fatty acids to maintain a healthy mental state in hospital nurses … RCT

Trials 2015 31 اقتباسات

Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. Meta-Analysis

The Cochrane database … 2014 131 اقتباسات

Effects of Ashwagandha (roots of Withania somnifera) on neurodegenerative diseases. Review

Biological & pharmaceutical … 2014 110 اقتباسات

Efficacy of omega-3 for vasomotor symptoms treatment: a randomized controlled trial. RCT

Menopause (New York, … 2014 69 اقتباسات

Pharmacotherapy for sleep bruxism. Meta-Analysis

The Cochrane database … 2014 56 اقتباسات

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 اقتباسات

A case series on the use of lavendula oil capsules in patients suffering from major depressive disorder and symptoms of … Case Report

Complementary therapies in … 2014 40 اقتباسات

Melatonin: comprehensive profile. Review

Profiles of drug … 2013 26 اقتباسات

Melatonin and its analogs in insomnia and depression. Review

Journal of pineal … 2012 322 اقتباسات

[Use of valerian in anxiety and sleep disorders: what is the best evidence?]. Review

Acta medica portuguesa 2011 21 اقتباسات

Perioperative melatonin use. Review

Anaesthesia and intensive … 2011 18 اقتباسات

Chamomile: A herbal medicine of the past with bright future. Other

Molecular medicine reports 2010 398 اقتباسات

Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Other

Phytomedicine : international … 2010 148 اقتباسات

Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Review

Medical science monitor … 2009 85 اقتباسات

Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Review

Travel medicine and … 2008 84 اقتباسات

Multinutrient supplement containing ephedra and caffeine causes weight loss and improves metabolic risk factors in obese women: a randomized controlled … RCT

International journal of … 2006 85 اقتباسات

[Effects of lavender aromatherapy on insomnia and depression in women college students]. Other

Taehan Kanho Hakhoe … 2006 49 اقتباسات

Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Review

Journal of psychopharmacology … 2005 176 اقتباسات

Management of insomnia: a place for traditional herbal remedies. Other

Prescrire international 2005 2 اقتباسات

Food and nutrient intake in relation to mental wellbeing. Other

Nutrition journal 2004 72 اقتباسات

[Melatonin and epilepsy]. Review

Revista de neurologia 2002 35 اقتباسات

Herbs and nutrients in the treatment of depression, anxiety, insomnia, migraine, and obesity. Other

Journal of psychiatric … 2001 42 اقتباسات

An overview of herbal medications with implications for the school nurse. Review

The Journal of … 2000 5 اقتباسات

Dietary supplements and natural products as psychotherapeutic agents. Review

Psychosomatic medicine 1999 136 اقتباسات

Disorders of the sleep-wake cycle in adults. Review

Postgraduate medical journal 1998 17 اقتباسات

Melatonin. Review

American family physician 1997

Sleep disturbances in a case of brain-stem lesions; pharmacological study. Case Report

Electroencephalography and clinical … 1984 2 اقتباسات

Chronic insomnia: effects of tryptophan, flurazepam, secobarbital, and placebo. RCT

Psychopharmacology 1983 25 اقتباسات

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

الجرعات الشائعة

sleep:: 600-1,000 mg DHA/day
general:: 250-500 mg EPA+DHA/day

الحد الأعلى: 3,000 mg/day EPA+DHA

الجرعات المدروسة في الأبحاث

الجرعة	المدة	التأثير	ن
LEO 25.0% concentration via inhalation during light phase	--	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	--
Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components	--	Positive	--
tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral	--	Positive	--
125 mg Zenroot (Ashwagandha with 1.5% total withanolides) daily	12 weeks	Positive	90
Ashwagandha extract 600 mg/day (prior to discontinuation)	--	Negative	1
Not applicable (Mendelian randomization using genetic instruments/SNPs)	--	Positive	--
600 mg/day (median)	8 weeks	Positive	713

أفضل وقت للتناول: With a meal; morning or evening

Safety & Side Effects

الآثار الجانبية المُبلّغ عنها

⚠ Fishy aftertaste or burps
⚠ GI upset
⚠ Diarrhea
⚠ Easy bruising at high doses

التفاعلات المعروفة

● Blood thinners (warfarin) — omega-3 may enhance anticoagulant effects
● Blood pressure medications — additive hypotensive effects
● Orlistat — may reduce omega-3 absorption

الحد الأقصى المسموح به: 3,000 mg/day EPA+DHA

استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.

Frequently Asked Questions

Does أحماض أوميغا-3 الدهنية help with الأرق?

Based on 93 studies with 37,338 participants, there is strong evidence from multiple clinical trials that أحماض أوميغا-3 الدهنية may support الأرق management. Our evidence grade is A (Strong Evidence).

How much أحماض أوميغا-3 الدهنية should I take for الأرق?

Studies have used various dosages. A commonly studied range is 600-1,000 mg DHA/day. Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of أحماض أوميغا-3 الدهنية?

Reported side effects may include Fishy aftertaste or burps, GI upset, Diarrhea, Easy bruising at high doses. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for أحماض أوميغا-3 الدهنية and الأرق?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 93 peer-reviewed studies with 37,338 total participants. The overall direction of effect is positive.

Related Evidence

مكونات أخرى لـ الأرق

Melatonin A جذر حشيشة الهر A CBD A التربتوفان A فيتامين D A الخزامى A

الخلاصة السريعة

بناءً على 93 دراسة (9 meta-analyses, 18 RCTs) بمشاركة 37,338 مشاركًا إجمالاً. 67/93 دراسة تُظهر تأثيرات إيجابية.

Evidence Strength92%

High confidence

تفصيل الدراسات

RCT (14)Meta (6)Other (73)

قارن البدائل

اعرف كيف تقارن المكونات الأخرى لهذه الحالة.

عرض جميع المكونات لـ الأرق

اعرف المزيد

إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.