Ashwagandha para Insomnio
A Evidencia Múltiples ensayos clínicos de gran tamaño muestran de forma consistente beneficios significativos.Basado en 30 estudios (4 meta-analyses, 5 RCTs) con 1,810 participantes en total. 29/30 estudios muestran efectos positivos.
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A
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
Review
The Clinical Implications of Ashwagandha (Withania somnifera L.) with a Special Reference to Side Effects-A …
Dose: None
vs: None
Outcome: None
Efecto: None
None
Población: 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
vs: Placebo
Efecto: 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
vs: Placebo
Efecto: 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
vs: Placebo
Efecto: 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)
vs: Placebo
Efecto: 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)
vs: Placebo
Efecto: None
None
Key Statistics
31
Estudios
1810
Participantes
↑
Positive
A
Calificación
Referenced Papers
Nutrients
2026
Pharmaceuticals (Basel, Switzerland)
2026
Journal of ethnopharmacology
2025
9 citas
Naunyn-Schmiedeberg's archives of …
2025
4 citas
BJPsych open
2025
2 citas
Cureus
2025
1 citas
Advances in therapy
2025
Journal of ethnopharmacology
2024
10 citas
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 citas
Nutrients
2024
6 citas
Clocks & sleep
2024
6 citas
International journal of …
2023
43 citas
Journal of food …
2023
17 citas
Child and adolescent …
2023
5 citas
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 citas
Journal of biomolecular …
2022
25 citas
Preventive nutrition and …
2022
18 citas
Current neuropharmacology
2021
129 citas
Journal of ethnopharmacology
2021
69 citas
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
Meta-Analysis
PloS one
2021
64 citas
Journal of ethnopharmacology
2021
58 citas
Planta medica
2021
41 citas
The journal of …
2021
38 citas
Journal of ethnopharmacology
2021
18 citas
Journal of ethnopharmacology
2020
85 citas
Ayu
2020
5 citas
Cureus
2019
101 citas
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 citas
Medicine
2018
14 citas
PloS one
2017
57 citas
Journal of ethnopharmacology
2015
73 citas
Biological & pharmaceutical …
2014
110 citas
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?
Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that Ashwagandha may support Insomnio management. Our evidence grade is A (Strong Evidence).
How much Ashwagandha should I take for Insomnio?
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 Insomnio?
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
Otros ingredientes para Insomnio
Ashwagandha para otras condiciones
References
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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
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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.