Ashwagandha for Insomnia
A StrongBased on 29 studies (4 meta-analyses, 4 RCTs) with 1,710 total participants. 28/29 studies show positive effects.
Key Statistics
29
Studies
1710
Participants
Positive
Grade
Referenced Papers
Dosage & Usage
Commonly Used Dosages
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
Upper limit: Not established; studied up to 1,200 mg/day
Dosages Studied in Research
| Dosage | Duration | Effect | N |
|---|---|---|---|
| Ashwagandha extract 600 mg/day (prior to discontinuation) | -- | Negative | 1 |
| 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 |
| variable across 20 studies (4 human, 16 animal); Cmax range humans 0.1-49.5 ng/mL | -- | Positive | -- |
| 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 |
Best taken: 1-2 hours before bed
Safety & Side Effects
Reported Side Effects
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
Known Interactions
- ● 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
Tolerable upper intake: Not established; studied up to 1,200 mg/day
Always consult your healthcare provider before starting any supplement.
Frequently Asked Questions
Does Ashwagandha help with Insomnia?
How much Ashwagandha should I take for Insomnia?
Are there side effects of Ashwagandha?
How strong is the evidence for Ashwagandha and Insomnia?
Related Evidence
Other ingredients for Insomnia
Ashwagandha for other conditions
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.