Ashwagandha para Insomnio
ABasado en 30 estudios (4 meta-analyses, 5 RCTs) con 1,810 participantes en total. 29/30 estudios muestran efectos positivos.
Conclusión
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
Población: narrative review of ashwagandha clinical trials and basic research (1994-present)
Key Statistics
31
Estudios
1810
Participantes
Positive
Calificación
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosificaciones de uso común
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
Límite superior: Not established; studied up to 1,200 mg/day
Dosificaciones estudiadas en la investigación
| Dosificación | Duración | Efecto | N |
|---|---|---|---|
| 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 |
Mejor momento para tomar: 1-2 hours before bed
Safety & Side Effects
Efectos secundarios reportados
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
Interacciones conocidas
- ● 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
Ingesta máxima tolerable: Not established; studied up to 1,200 mg/day
Consulte siempre a su profesional de salud antes de comenzar cualquier suplemento.Siempre consulte a su profesional de salud antes de comenzar cualquier suplemento.
Frequently Asked Questions
Does Ashwagandha help with Insomnio?
How much Ashwagandha should I take for Insomnio?
Are there side effects of Ashwagandha?
How strong is the evidence for Ashwagandha and Insomnio?
Related Evidence
Otros ingredientes para Insomnio
Ashwagandha para otras condiciones
Aviso legal FDA: Estas declaraciones no han sido evaluadas por la Food and Drug Administration. Los productos y la información en este sitio web no están destinados a diagnosticar, tratar, curar ni prevenir ninguna enfermedad. Las calificaciones de evidencia presentadas se basan en nuestro análisis de investigación publicada revisada por pares y no constituyen consejo médico. Siempre consulte a su profesional de salud antes de comenzar cualquier régimen de suplementos.