オメガ3脂肪酸：不眠症

Q: Does オメガ3脂肪酸 help with 不眠症?

Based on 93 studies with 37,338 participants, there is strong evidence from multiple clinical trials that オメガ3脂肪酸 may support 不眠症 management. Our evidence grade is A (Strong Evidence).

Q: How much オメガ3脂肪酸 should I take for 不眠症?

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.

Q: Are there side effects of オメガ3脂肪酸?

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.

Q: How strong is the evidence for オメガ3脂肪酸 and 不眠症?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 93 peer-reviewed studies with 37,338 total participants. The overall direction of effect is positive.

合計37,338名の参加者を対象とした93件の研究（メタアナリシス9件、RCT 18件を含む）に基づく。93件中67件の研究で肯定的な効果が示されている。

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結論

Omega-3 fatty acids are supported by a large body of research suggesting they may help improve sleep quality, particularly for people whose sleep issues are connected to inflammation or mood.

93 studies with 37,338 participants — a very large evidence base
9 meta-analyses and 18 RCTs provide strong, high-quality evidence
About 72% of studies show positive effects on sleep
May work through anti-inflammatory pathways and support of serotonin/melatonin production

Key Study Findings

animal experimental study

Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.

Dose: LEO 25.0% concentration via inhalation during light phase vs: Placebo 効果: LEO 25% significantly shortened NREM sleep latency, increased NREM sleep, decreased wakefulness; com 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

review

Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical …

Dose: Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components vs: Placebo 効果: None None

review

[Nutrition in improving sleep quality and fighting insomnia].

Dose: tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral 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

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

37338

参加者数

↑

Positive

グレード

Referenced Papers

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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

Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. Other

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

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The Role of Circulating Fatty Acids in Mediating the Effect of Insomnia on Heart Failure: A Two-Step, Two-Sample Mendelian Randomization … Other

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

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Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice. Review

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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

A scoping review of over-the-counter products for depression, anxiety and insomnia in older people. Review

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Temazepam or Melatonin Versus Placebo for the Treatment of Insomnia in Advanced Cancer: A Three-Arm, Double-Blind, Phase III, Multicenter, Randomized … RCT

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The Impact of a Diet Rich in Omega-3 Fatty Acids on the Quality of Life of Patients with Squamous Cell … Other

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Diffuse Large B-Cell Lymphoma Presenting With Hypercalcemia. Case Report

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Highly prevalent geriatric medications and their effect on β-amyloid fibril formation. Other

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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 件の引用

Lavender essential oil fractions alleviate sleep disorders induced by the combination of anxiety and caffeine in mice. Other

Journal of ethnopharmacology 2023 34 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

A review on bioactive phytochemicals and ethnopharmacological potential of purslane (Portulaca oleracea L.). Review

Heliyon 2022 117 件の引用

Melatonin in sleep disorders. Review

Neurologia 2022 78 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

Melatonin in sleep disorders. Review

Neurologia 2022 47 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

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 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

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

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 件の引用

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

Journal of ethnopharmacology 2020 85 件の引用

Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review. Systematic Review

Nutrients 2020 56 件の引用

Enhanced production of 5-hydroxytryptophan through the regulation of L-tryptophan biosynthetic pathway. Other

Applied microbiology and … 2020 30 件の引用

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 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

Sedative and hypnotic effects of compound Anshen essential oil inhalation for insomnia. Other

BMC complementary and … 2019 80 件の引用

L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial. RCT

Journal of psychiatric … 2019 46 件の引用

Beneficial effects of Silexan on sleep are mediated by its anxiolytic effect. RCT

Journal of psychiatric … 2019 32 件の引用

The effect of aromatherapy with lavender (Lavandula angustifolia) on serum melatonin levels. Other

Complementary therapies in … 2019 29 件の引用

Fluoxetine for adults who are overweight or obese. Review

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Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review

Drugs & aging 2018 131 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

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 件の引用

Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. RCT

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Omega-3 fatty acids for a better mental state in working populations - Happy Nurse Project: A 52-week randomized controlled trial. RCT

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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

Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … Other

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

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Metabolic engineering of Escherichia coli for production of valerenadiene. Other

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Similar adverse events from two disparate agents implicate lipid inflammatory mediators for a role in anxiety states. Case Report

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Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. Meta-Analysis

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

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Efficacy of omega-3 for vasomotor symptoms treatment: a randomized controlled trial. RCT

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Nutritional supplements for the treatment of ADHD. Review

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Complementary therapies in … 2014 40 件の引用

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Melatonin and its analogs in insomnia and depression. Review

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Dosage & Usage

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

一般的な使用量

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

上限量： 3,000 mg/day EPA+DHA

研究で検討された用量

用量	期間	効果	N
LEO 25.0% concentration via inhalation during light phase	--	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	--
Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components	--	Positive	--
tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral	--	Positive	--
125 mg Zenroot (Ashwagandha with 1.5% total withanolides) daily	12 weeks	Positive	90
Ashwagandha extract 600 mg/day (prior to discontinuation)	--	Negative	1
Not applicable (Mendelian randomization using genetic instruments/SNPs)	--	Positive	--
600 mg/day (median)	8 weeks	Positive	713

推奨摂取タイミング： With a meal; morning or evening

Safety & Side Effects

報告されている副作用

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

既知の相互作用

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

耐容上限摂取量： 3,000 mg/day EPA+DHA

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 オメガ3脂肪酸 help with 不眠症?

Based on 93 studies with 37,338 participants, there is strong evidence from multiple clinical trials that オメガ3脂肪酸 may support 不眠症 management. Our evidence grade is A (Strong Evidence).

How much オメガ3脂肪酸 should I take for 不眠症?

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 オメガ3脂肪酸?

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 オメガ3脂肪酸 and 不眠症?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 93 peer-reviewed studies with 37,338 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 トリプトファン A ビタミンD A ラベンダー A

総合評価

合計37,338名の参加者を対象とした93件の研究（メタアナリシス9件、RCT 18件を含む）に基づく。93件中67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 (14)Meta (6)Other (73)

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。

オメガ3脂肪酸 ： 不眠症