Ashwagandha für Einschlafschwierigkeiten

Q: Does Ashwagandha help with Einschlafschwierigkeiten?

Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support Einschlafschwierigkeiten management. Our evidence grade is B (Good Evidence).

Q: How much Ashwagandha should I take for Einschlafschwierigkeiten?

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.

Q: 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.

Q: How strong is the evidence for Ashwagandha and Einschlafschwierigkeiten?

We rate the evidence as Grade B (Good Evidence). This rating is based on 6 peer-reviewed studies with 454 total participants. The overall direction of effect is positive.

Basierend auf 6 Studien (3 RCTs) mit 454 Teilnehmern insgesamt. 6/6 Studien zeigen positive Effekte.

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Fazit

Research suggests ashwagandha may help you fall asleep faster, with multiple well-designed clinical trials consistently showing reduced time to fall asleep.

All 6 studies show positive effects, including 3 RCTs with 454 total participants
A 2024 meta-analysis confirmed benefits for sleep onset
Active compound triethylene glycol from ashwagandha leaves has been identified as a sleep-inducing agent
Benefits observed in both healthy adults and people diagnosed with insomnia

Key Study Findings

systematic review and meta-analysis n=254

Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.

Dose: varies across included RCTs vs.: Placebo Wirkung: HAM-A MD = -5.96 (95% CI -10.34, -1.59); significant improvements in SOL, TST, PSQI, SE; no signific 0.008 (HAM-A)

animal_study

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

Dose: 10, 25, or 50 mg/kg body weight ashwagandha extract (AE, 35% withanolide glycosides, Shoden) vs.: Placebo Wirkung: At 50 mg/kg: 34% decrease in sleep onset time (p<0.0001); 47% increase in sleep duration (p<0.0001); <0.0001

Randomized Controlled Trial n=80 8 weeks Double-blind

Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers …

Dose: None vs.: Placebo Wirkung: None SOL p=0.013; HAM-A p<0.05; men

RCT n=60 4 weeks Open-label

Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia …

Dose: None vs.: Placebo Wirkung: None p<0.0001

Randomized Controlled Trial n=60 10 weeks Double-blind

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, …

Dose: 300 mg twice daily vs.: Placebo Wirkung: SOL: 29.00 vs 33.94 min (placebo) at 10 weeks; SE: 83.48 vs 79.68 p=0.019 (SOL); p=0.002 (sleep

In Vitro

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

Dose: 10-30 mg/mouse (triethylene glycol); water extract of Ashwagandha leaves vs.: Placebo Wirkung: Significant increase in NREM sleep in a dose-dependent manner None

Key Statistics

Studien

454

Teilnehmer

↑

Positive

Bewertung

Referenced Papers

Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis. Meta-Analysis

Human psychopharmacology 2024 9 Zitierungen

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 Zitierungen

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 Zitierungen

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

Ayu 2020 5 Zitierungen

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

Cureus 2019 101 Zitierungen

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

PloS one 2017 57 Zitierungen

Dosage & Usage

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

Übliche Dosierungen

sleep:: 300-600 mg KSM-66 or Sensoril, before bed

Obergrenze: Not established; studied up to 1,200 mg/day

In der Forschung untersuchte Dosierungen

Dosierung	Dauer	Wirkung	N
varies across included RCTs	--	Positive	254
10, 25, or 50 mg/kg body weight ashwagandha extract (AE, 35% withanolide glycosides, Shoden)	--	Positive	--
None	8 weeks	Positive	80
None	4 weeks	Positive	60
300 mg twice daily	10 weeks	Positive	60
10-30 mg/mouse (triethylene glycol); water extract of Ashwagandha leaves	--	Positive	--

Beste Einnahmezeit: 1-2 hours before bed

Safety & Side Effects

Gemeldete Nebenwirkungen

⚠ Drowsiness
⚠ GI upset
⚠ Diarrhea
⚠ Headache

Bekannte Wechselwirkungen

● 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

Tolerierbare Höchstaufnahmemenge: Not established; studied up to 1,200 mg/day

Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.

Frequently Asked Questions

Does Ashwagandha help with Einschlafschwierigkeiten?

Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support Einschlafschwierigkeiten management. Our evidence grade is B (Good Evidence).

How much Ashwagandha should I take for Einschlafschwierigkeiten?

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 Einschlafschwierigkeiten?

We rate the evidence as Grade B (Good Evidence). This rating is based on 6 peer-reviewed studies with 454 total participants. The overall direction of effect is positive.

Related Evidence

Andere Inhaltsstoffe für Einschlafschwierigkeiten

Magnesiumglycinat A Vitamin B6 A Zink A Melatonin A Hops A L-Theanin A

Ashwagandha für andere Beschwerden

Insomnie A Angstbedingte Schlafprobleme B

Kurzfazit

Basierend auf 6 Studien (3 RCTs) mit 454 Teilnehmern insgesamt. 6/6 Studien zeigen positive Effekte.

Evidence Strength72%

High confidence

Studienübersicht

RCT (1)Meta (1)Other (4)

Alternativen vergleichen

Sehen Sie, wie andere Inhaltsstoffe bei dieser Beschwerde abschneiden.

Alle Inhaltsstoffe ansehen für Einschlafschwierigkeiten

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