Ashwagandha untuk Insomnia
ABerdasarkan 30 studi (4 meta-analyses, 5 RCTs) dengan 1,810 peserta secara total. 29/30 studi menunjukkan efek positif.
Kesimpulan
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
Populasi: narrative review of ashwagandha clinical trials and basic research (1994-present)
Key Statistics
31
Studi
1810
Peserta
Positive
Peringkat
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosis yang Umum Digunakan
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
Batas atas: Not established; studied up to 1,200 mg/day
Dosis yang Diteliti dalam Penelitian
| Dosis | Durasi | Efek | 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 |
Waktu terbaik diminum: 1-2 hours before bed
Safety & Side Effects
Efek Samping yang Dilaporkan
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
Interaksi yang Diketahui
- ● 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
Asupan atas yang dapat ditoleransi: Not established; studied up to 1,200 mg/day
Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.
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
Bahan lain untuk Insomnia
Ashwagandha untuk kondisi lain
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