SleepCited

Omega-3 Fatty Acids for Insomnia

A Strong

Based on 92 studies (9 meta-analyses, 18 RCTs) with 37,338 total participants. 66/92 studies show positive effects.

Key Statistics

92

Studies

37338

Participants

↑

Positive

A Strong

Grade

Referenced Papers

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 citations
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. Other
Journal of ethnopharmacology 2025 8 citations
Integrative sleep management: from molecular pathways to conventional and herbal treatments. Review
Naunyn-Schmiedeberg's archives of … 2025 4 citations
The Glycine-Rich Region as a Flexible Molecular Glue Promoting hPrP106-145 Aggregation into β-Sheet Structures. Other
Journal of chemical … 2025 3 citations
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 citations
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 citations
Unmasking Potential Withdrawal Effects of Ashwagandha: A Case Report and Review. Case Report
Cureus 2025 1 citations
Effect of Flaxseed Supplementation on Headache Characteristics and Quality of Life in Patients with Migraine: A Randomized Controlled Trial. Other
The Journal of … 2025
[Nutrition in improving sleep quality and fighting insomnia]. Review
Nutricion hospitalaria 2025
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
Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical implications. Review
Sleep & breathing … 2025
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 citations
Withania somnifera root extract inhibits MGO-induced skin fibroblast cells dysfunction via ECM-integrin interaction. Other
Journal of ethnopharmacology 2024 10 citations
Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus. RCT
Frontiers in endocrinology 2024 9 citations
Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice. Review
Journal of ethnopharmacology 2024 6 citations
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 citations
Quantifying Withanolides in Plasma: Pharmacokinetic Studies and Analytical Methods. Review
Nutrients 2024 6 citations
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 citations
A scoping review of over-the-counter products for depression, anxiety and insomnia in older people. Review
BMC complementary medicine … 2024 5 citations
Diffuse Large B-Cell Lymphoma Presenting With Hypercalcemia. Case Report
Cureus 2024 2 citations
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 citations
Highly prevalent geriatric medications and their effect on β-amyloid fibril formation. Other
BMC neurology 2024 1 citations
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 citations
Lavender essential oil fractions alleviate sleep disorders induced by the combination of anxiety and caffeine in mice. Other
Journal of ethnopharmacology 2023 34 citations
Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. Other
Journal of food … 2023 17 citations
Complementary and Integrative Approaches to Sleep Disorders in Children. Review
Child and adolescent … 2023 5 citations
A review on bioactive phytochemicals and ethnopharmacological potential of purslane (Portulaca oleracea L.). Review
Heliyon 2022 117 citations
Melatonin in sleep disorders. Review
Neurologia 2022 78 citations
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. Meta-Analysis
Pharmacological research 2022 51 citations
Melatonin in sleep disorders. Review
Neurologia 2022 47 citations
Network pharmacological evaluation of Withania somnifera bioactive phytochemicals for identifying novel potential inhibitors against neurodegenerative disorder. Other
Journal of biomolecular … 2022 25 citations
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 citations
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 citations
Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Review
Current neuropharmacology 2021 129 citations
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 citations
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. Meta-Analysis
PloS one 2021 64 citations
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 citations
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Review
Planta medica 2021 41 citations
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 citations
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 citations
Neurodegenerative diseases and Withania somnifera (L.): An update. Review
Journal of ethnopharmacology 2020 85 citations
Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review. Systematic Review
Nutrients 2020 56 citations
Enhanced production of 5-hydroxytryptophan through the regulation of L-tryptophan biosynthetic pathway. Other
Applied microbiology and … 2020 30 citations
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 citations
Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia in elderly male: A randomized … Other
Ayu 2020 5 citations
Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Other
Cureus 2019 101 citations
Sedative and hypnotic effects of compound Anshen essential oil inhalation for insomnia. Other
BMC complementary and … 2019 80 citations
L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial. RCT
Journal of psychiatric … 2019 46 citations
Beneficial effects of Silexan on sleep are mediated by its anxiolytic effect. RCT
Journal of psychiatric … 2019 32 citations
The effect of aromatherapy with lavender (Lavandula angustifolia) on serum melatonin levels. Other
Complementary therapies in … 2019 29 citations
Fluoxetine for adults who are overweight or obese. Review
The Cochrane database … 2019 24 citations
Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review
Drugs & aging 2018 131 citations
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Systematic Review
Phytotherapy research : … 2018 95 citations
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 citations
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. RCT
American journal of … 2018 61 citations
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 citations
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 citations
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 citations
Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction. Other
PloS one 2017 57 citations
Metabolic engineering of Escherichia coli for production of valerenadiene. Other
Journal of biotechnology 2017 25 citations
Similar adverse events from two disparate agents implicate lipid inflammatory mediators for a role in anxiety states. Case Report
Oxford medical case … 2017 4 citations
MT1 and MT2 Melatonin Receptors: A Therapeutic Perspective. Review
Annual review of … 2016 557 citations
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 citations
Herbal medicine for insomnia: A systematic review and meta-analysis. Meta-Analysis
Sleep medicine reviews 2015 152 citations
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 citations
Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. Meta-Analysis
The Cochrane database … 2014 131 citations
Effects of Ashwagandha (roots of Withania somnifera) on neurodegenerative diseases. Review
Biological & pharmaceutical … 2014 110 citations
Efficacy of omega-3 for vasomotor symptoms treatment: a randomized controlled trial. RCT
Menopause (New York, … 2014 69 citations
Pharmacotherapy for sleep bruxism. Meta-Analysis
The Cochrane database … 2014 56 citations
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 citations
Melatonin: comprehensive profile. Review
Profiles of drug … 2013 26 citations
Melatonin and its analogs in insomnia and depression. Review
Journal of pineal … 2012 322 citations
Perioperative melatonin use. Review
Anaesthesia and intensive … 2011 18 citations
[Use of valerian in anxiety and sleep disorders: what is the best evidence?]. Review
Acta medica portuguesa 2011
Chamomile: A herbal medicine of the past with bright future. Other
Molecular medicine reports 2010 398 citations
Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Other
Phytomedicine : international … 2010 148 citations
Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Review
Medical science monitor … 2009 85 citations
Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Review
Travel medicine and … 2008 84 citations
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 citations
[Effects of lavender aromatherapy on insomnia and depression in women college students]. Other
Taehan Kanho Hakhoe … 2006 49 citations
Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Review
Journal of psychopharmacology … 2005 176 citations
Management of insomnia: a place for traditional herbal remedies. Other
Prescrire international 2005
Food and nutrient intake in relation to mental wellbeing. Other
Nutrition journal 2004 72 citations
[Melatonin and epilepsy]. Review
Revista de neurologia 2002 35 citations
Herbs and nutrients in the treatment of depression, anxiety, insomnia, migraine, and obesity. Other
Journal of psychiatric … 2001 42 citations
An overview of herbal medications with implications for the school nurse. Review
The Journal of … 2000 5 citations
Dietary supplements and natural products as psychotherapeutic agents. Review
Psychosomatic medicine 1999 136 citations
Disorders of the sleep-wake cycle in adults. Review
Postgraduate medical journal 1998 17 citations
Melatonin. Review
American family physician 1997
Sleep disturbances in a case of brain-stem lesions; pharmacological study. Case Report
Electroencephalography and clinical … 1984 2 citations
Chronic insomnia: effects of tryptophan, flurazepam, secobarbital, and placebo. RCT
Psychopharmacology 1983 25 citations

Dosage & Usage

Commonly Used Dosages

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

Upper limit: 3,000 mg/day EPA+DHA

Dosages Studied in Research

Dosage Duration Effect N
Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components -- Positive --
Ashwagandha extract 600 mg/day (prior to discontinuation) -- Negative 1
125 mg Zenroot (Ashwagandha with 1.5% total withanolides) daily 12 weeks Positive 90
60 and 100 mg/kg (mice); 100 and 200 µg/mL (HT-22 cells); withanolide A 1.56 and 3.12 µg/mL -- Positive --
flaxseed powder 20 g/day for 8 weeks 8 weeks Positive 68
Not applicable (Mendelian randomization using genetic instruments/SNPs) -- Positive --
None -- Neutral --
None -- Positive --

Best taken: With a meal; morning or evening

Safety & Side Effects

Reported Side Effects

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

Known Interactions

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

Tolerable upper intake: 3,000 mg/day EPA+DHA

Always consult your healthcare provider before starting any supplement.

Frequently Asked Questions

Does Omega-3 Fatty Acids help with Insomnia?
Based on 92 studies with 37,338 participants, there is strong evidence from multiple clinical trials that Omega-3 Fatty Acids may support Insomnia management. Our evidence grade is A (Strong).
How much Omega-3 Fatty Acids should I take for Insomnia?
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 Omega-3 Fatty Acids?
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 Omega-3 Fatty Acids and Insomnia?
We rate the evidence as Grade A (Strong). This rating is based on 92 peer-reviewed studies with 37,338 total participants. The overall direction of effect is positive.

Related Evidence

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.