アシュワガンダ：不眠症

Q: Does アシュワガンダ help with 不眠症?

Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that アシュワガンダ may support 不眠症 management. Our evidence grade is A (Strong Evidence).

Q: How much アシュワガンダ should I take for 不眠症?

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.

Q: Are there side effects of アシュワガンダ?

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.

Q: How strong is the evidence for アシュワガンダ and 不眠症?

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.

合計1,810名の参加者を対象とした30件の研究（メタアナリシス4件、RCT 5件を含む）に基づく。30件中29件の研究で肯定的な効果が示されている。

𝕏 LinkedIn

<\/script>\n

`; }, get iframeSnippet() { const domain = 'sleepcited.com'; const params = 'ingredient\u003Dashwagandha\u0026condition\u003Dinsomnia'; return ``; }, get activeSnippet() { return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet; }, copySnippet() { navigator.clipboard.writeText(this.activeSnippet).then(() => { this.copied = true; setTimeout(() => { this.copied = false; }, 2000); }); } }" @keydown.escape.window="open = false" @click.outside="open = false">

Embed This Widget

Style

Widget powered by . Free, no account required.

結論

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 効果: None None

対象集団: 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 効果: 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 効果: 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 効果: 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 効果: 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 効果: None None

Key Statistics

研究数

1810

参加者数

↑

Positive

グレード

Referenced Papers

The Clinical Implications of Ashwagandha (Withania somnifera L.) with a Special Reference to Side Effects-A Review. Review

Nutrients 2026

Efficacy and Safety of Herbal Supplements with Anxiolytic, Antidepressant, and Sedative Action: A Review of Clinical Data and Toxicological Risks. Review

Pharmaceuticals (Basel, Switzerland) 2026

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 件の引用

Integrative sleep management: from molecular pathways to conventional and herbal treatments. Review

Naunyn-Schmiedeberg's archives of … 2025 4 件の引用

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 件の引用

Unmasking Potential Withdrawal Effects of Ashwagandha: A Case Report and Review. Case Report

Cureus 2025 1 件の引用

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

Withania somnifera root extract inhibits MGO-induced skin fibroblast cells dysfunction via ECM-integrin interaction. Other

Journal of ethnopharmacology 2024 10 件の引用

Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis. Meta-Analysis

Human psychopharmacology 2024 9 件の引用

Quantifying Withanolides in Plasma: Pharmacokinetic Studies and Analytical Methods. Review

Nutrients 2024 6 件の引用

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 件の引用

Can Ashwagandha Benefit the Endocrine System?-A Review. Review

International journal of … 2023 43 件の引用

Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. Other

Journal of food … 2023 17 件の引用

Complementary and Integrative Approaches to Sleep Disorders in Children. Review

Child and adolescent … 2023 5 件の引用

Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. Meta-Analysis

Pharmacological research 2022 51 件の引用

Network pharmacological evaluation of Withania somnifera bioactive phytochemicals for identifying novel potential inhibitors against neurodegenerative disorder. Other

Journal of biomolecular … 2022 25 件の引用

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 件の引用

Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Review

Current neuropharmacology 2021 129 件の引用

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 件の引用

Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. Meta-Analysis

PloS one 2021 64 件の引用

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 件の引用

Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Review

Planta medica 2021 41 件の引用

Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. RCT

The journal of … 2021 38 件の引用

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 件の引用

Neurodegenerative diseases and Withania somnifera (L.): An update. Review

Journal of ethnopharmacology 2020 85 件の引用

Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia in elderly male: A randomized … Other

Ayu 2020 5 件の引用

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Other

Cureus 2019 101 件の引用

GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Systematic Review

Phytotherapy research : … 2018 95 件の引用

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 件の引用

Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction. Other

PloS one 2017 57 件の引用

Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors. Other

Journal of ethnopharmacology 2015 73 件の引用

Effects of Ashwagandha (roots of Withania somnifera) on neurodegenerative diseases. Review

Biological & pharmaceutical … 2014 110 件の引用

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

一般的な使用量

sleep:: 300-600 mg KSM-66 or Sensoril, before bed

上限量： Not established; studied up to 1,200 mg/day

研究で検討された用量

用量	期間	効果	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

推奨摂取タイミング： 1-2 hours before bed

Safety & Side Effects

報告されている副作用

⚠ Drowsiness
⚠ GI upset
⚠ Diarrhea
⚠ Headache

既知の相互作用

● 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

耐容上限摂取量： Not established; studied up to 1,200 mg/day

サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

Frequently Asked Questions

Does アシュワガンダ help with 不眠症?

Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that アシュワガンダ may support 不眠症 management. Our evidence grade is A (Strong Evidence).

How much アシュワガンダ should I take for 不眠症?

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 アシュワガンダ?

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 アシュワガンダ and 不眠症?

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

に関する他の成分：不眠症

メラトニン A バレリアンルート A CBD A オメガ3脂肪酸 A トリプトファン A ビタミンD A

アシュワガンダ他の症状・状態について

入眠困難 B 不安に伴う睡眠障害 B

総合評価

合計1,810名の参加者を対象とした30件の研究（メタアナリシス4件、RCT 5件を含む）に基づく。30件中29件の研究で肯定的な効果が示されている。

Evidence Strength92%

High confidence

研究の内訳

RCT (3)Meta (3)Other (25)

代替成分との比較

この症状に対する他の成分との比較をご覧ください。

に関するすべての成分を見る：不眠症

詳しく見る

FDAに関する免責事項: これらの記述は米国食品医薬品局（FDA）による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

アシュワガンダ ： 不眠症