아슈와간다 관련 불면증
A총 1,810명의 참여자를 대상으로 한 30건의 연구(메타분석 4건, RCT 5건)에 근거합니다. 30건 중 29건의 연구에서 긍정적인 효과가 나타났습니다.
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A
결론
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
효과: None
None
대상 집단: 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
효과: 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
효과: 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
효과: 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
효과: 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
효과: None
None
Key Statistics
31
연구
1810
참여자
↑
Positive
A
등급
Referenced Papers
Nutrients
2026
Pharmaceuticals (Basel, Switzerland)
2026
Journal of ethnopharmacology
2025
9 인용
Naunyn-Schmiedeberg's archives of …
2025
4 인용
BJPsych open
2025
2 인용
Cureus
2025
1 인용
Advances in therapy
2025
Journal of ethnopharmacology
2024
10 인용
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 인용
Nutrients
2024
6 인용
Clocks & sleep
2024
6 인용
International journal of …
2023
43 인용
Journal of food …
2023
17 인용
Child and adolescent …
2023
5 인용
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 인용
Journal of biomolecular …
2022
25 인용
Preventive nutrition and …
2022
18 인용
Current neuropharmacology
2021
129 인용
Journal of ethnopharmacology
2021
69 인용
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
Meta-Analysis
PloS one
2021
64 인용
Journal of ethnopharmacology
2021
58 인용
Planta medica
2021
41 인용
The journal of …
2021
38 인용
Journal of ethnopharmacology
2021
18 인용
Journal of ethnopharmacology
2020
85 인용
Ayu
2020
5 인용
Cureus
2019
101 인용
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 인용
Medicine
2018
14 인용
PloS one
2017
57 인용
Journal of ethnopharmacology
2015
73 인용
Biological & pharmaceutical …
2014
110 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
상한량: Not established; studied up to 1,200 mg/day
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 |
권장 복용 시간: 1-2 hours before bed
Safety & Side Effects
보고된 부작용
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
알려진 상호작용
- ● 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
일일 최대 섭취 허용량: Not established; studied up to 1,200 mg/day
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 아슈와간다 help with 불면증?
Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that 아슈와간다 may support 불면증 management. Our evidence grade is A (Strong Evidence).
How much 아슈와간다 should I take for 불면증?
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 아슈와간다?
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 아슈와간다 and 불면증?
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
아슈와간다 다른 건강 상태에 대한 근거
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.