アシュワガンダ ： 不眠症
A エビデンス 複数の大規模臨床試験が一貫して有意な効果を示しています。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。
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A
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
31
研究数
1810
参加者数
↑
Positive
A
グレード
Referenced Papers
Nutrients
2026
Pharmaceuticals (Basel, Switzerland)
2026
Journal of ethnopharmacology
2025
9 件の引用
Naunyn-Schmiedeberg's archives of …
2025
4 件の引用
BJPsych open
2025
2 件の引用
Cureus
2025
1 件の引用
Advances in therapy
2025
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
Nutrients
2024
6 件の引用
Clocks & sleep
2024
6 件の引用
International journal of …
2023
43 件の引用
Journal of food …
2023
17 件の引用
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
Journal of biomolecular …
2022
25 件の引用
Preventive nutrition and …
2022
18 件の引用
Current neuropharmacology
2021
129 件の引用
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
Journal of ethnopharmacology
2021
58 件の引用
Planta medica
2021
41 件の引用
The journal of …
2021
38 件の引用
Journal of ethnopharmacology
2021
18 件の引用
Journal of ethnopharmacology
2020
85 件の引用
Ayu
2020
5 件の引用
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
Medicine
2018
14 件の引用
PloS one
2017
57 件の引用
Journal of ethnopharmacology
2015
73 件の引用
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
アシュワガンダ 他の症状・状態について
References
- [1] Kaj Winther. Nutrients. 2026. The Clinical Implications of Ashwagandha (Withania somnifera L.) with a Special Reference to Side Effects-A Review. doi:10.3390/nu18050871 PubMed
- [2] Maria-Nina Căuș et al.. Pharmaceuticals (Basel). 2026. Efficacy and Safety of Herbal Supplements with Anxiolytic, Antidepressant, and Sedative Action: A Review of Clinical Data and Toxicological Risks. doi:10.3390/ph19030399 PubMed
- [3] Hyeongyeong Kim et al.. J Ethnopharmacol. 2025. Ashwagandha (Withania somnifera (L.) dunal) root extract containing withanolide a alleviates depression-like behavior in mice by enhancing the brain-derived neurotrophic … doi:10.1016/j.jep.2024.119224 PubMed
- [4] Yasmina M Ebrahim et al.. Naunyn Schmiedebergs Arch Pharmacol. 2025. Integrative sleep management: from molecular pathways to conventional and herbal treatments. doi:10.1007/s00210-025-04183-y PubMed
- [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
- [7] Manasvi Mahadevan et al.. Adv Ther. 2025. A New Ashwagandha Formulation (Zenroot™) Alleviates Stress and Anxiety Symptoms While Improving Mood and Sleep Quality: A Randomized, Double-Blind, Placebo-Controlled … doi:10.1007/s12325-025-03327-z PubMed
- [8] Xiaoxing Liu et al.. J Ethnopharmacol. 2024. Withania somnifera root extract inhibits MGO-induced skin fibroblast cells dysfunction via ECM-integrin interaction. doi:10.1016/j.jep.2023.117699 PubMed
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- [10] Alex B Speers et al.. Nutrients. 2024. Quantifying Withanolides in Plasma: Pharmacokinetic Studies and Analytical Methods. doi:10.3390/nu16223836 PubMed
- [11] Silvia Pérez-Piñero et al.. Clocks Sleep. 2024. Effectiveness of Enriched Milk with Ashwagandha Extract and Tryptophan for Improving Subjective Sleep Quality in Adults with Sleep Problems: A … doi:10.3390/clockssleep6030028 PubMed
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- [13] Chun Woong Park et al.. J Food Drug Anal. 2023. Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. doi:10.38212/2224-6614.3456 PubMed
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- [17] Sindgi Vasudeva Murthy et al.. Prev Nutr Food Sci. 2022. Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro - In Vivo … doi:10.3746/pnf.2022.27.1.108 PubMed
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- [19] Heba M A Khalil et al.. J Ethnopharmacol. 2021. Ashwagandha (Withania somnifera) root extract attenuates hepatic and cognitive deficits in thioacetamide-induced rat model of hepatic encephalopathy via induction of … doi:10.1016/j.jep.2021.114141 PubMed
- [20] Kae Ling Cheah et al.. PLoS One. 2021. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. doi:10.1371/journal.pone.0257843 PubMed
- [21] Deepak Langade et al.. J Ethnopharmacol. 2021. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, … doi:10.1016/j.jep.2020.113276 PubMed
- [22] Silvia Borrás et al.. Planta Med. 2021. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. doi:10.1055/a-1510-9826 PubMed
- [23] Sriram Gopal et al.. J Obstet Gynaecol Res. 2021. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. doi:10.1111/jog.15030 PubMed
- [24] Priya Pathak et al.. J Ethnopharmacol. 2021. Standardized root extract of Withania somnifera and Withanolide A exert moderate vasorelaxant effect in the rat aortic rings by enhancing … doi:10.1016/j.jep.2021.114296 PubMed
- [25] Nawab John Dar et al.. J Ethnopharmacol. 2020. Neurodegenerative diseases and Withania somnifera (L.): An update. doi:10.1016/j.jep.2020.112769 PubMed
- [26] Upadhyay Atul et al.. Ayu. 2020. Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia in elderly male: A randomized … doi:10.4103/ayu.AYU_177_19 PubMed
- [27] Deepak Langade et al.. Cureus. 2019. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. doi:10.7759/cureus.5797 PubMed
- [28] Karen Savage et al.. Phytother Res. 2018. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. doi:10.1002/ptr.5940 PubMed
- [29] Abhijit Deshpande et al.. Medicine (Baltimore). 2018. Study protocol and rationale for a prospective, randomized, double-blind, placebo-controlled study to evaluate the effects of Ashwagandha (Withania somnifera) extract … doi:10.1097/MD.0000000000011299 PubMed
- [30] Mahesh K Kaushik et al.. PLoS One. 2017. Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction. doi:10.1371/journal.pone.0172508 PubMed
- [31] Manuel Candelario et al.. J Ethnopharmacol. 2015. Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors. doi:10.1016/j.jep.2015.05.058 PubMed
- [32] Tomoharu Kuboyama et al.. Biol Pharm Bull. 2014. Effects of Ashwagandha (roots of Withania somnifera) on neurodegenerative diseases. doi:10.1248/bpb.b14-00022 PubMed
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