Ashwagandha para Insônia
ABaseado em 30 estudos (4 meta-analyses, 5 RCTs) com 1,810 participantes no total. 29/30 estudos mostram efeitos positivos.
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A
Conclusão
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
Efeito: None
None
População: 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
Efeito: 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
Efeito: 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
Efeito: 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
Efeito: 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
Efeito: None
None
Key Statistics
31
Estudos
1810
Participantes
↑
Positive
A
Nota
Referenced Papers
Nutrients
2026
Pharmaceuticals (Basel, Switzerland)
2026
Journal of ethnopharmacology
2025
9 citações
Naunyn-Schmiedeberg's archives of …
2025
4 citações
BJPsych open
2025
2 citações
Cureus
2025
1 citações
Advances in therapy
2025
Journal of ethnopharmacology
2024
10 citações
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 citações
Nutrients
2024
6 citações
Clocks & sleep
2024
6 citações
International journal of …
2023
43 citações
Journal of food …
2023
17 citações
Child and adolescent …
2023
5 citações
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 citações
Journal of biomolecular …
2022
25 citações
Preventive nutrition and …
2022
18 citações
Current neuropharmacology
2021
129 citações
Journal of ethnopharmacology
2021
69 citações
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
Meta-Analysis
PloS one
2021
64 citações
Journal of ethnopharmacology
2021
58 citações
Planta medica
2021
41 citações
The journal of …
2021
38 citações
Journal of ethnopharmacology
2021
18 citações
Journal of ethnopharmacology
2020
85 citações
Ayu
2020
5 citações
Cureus
2019
101 citações
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 citações
Medicine
2018
14 citações
PloS one
2017
57 citações
Journal of ethnopharmacology
2015
73 citações
Biological & pharmaceutical …
2014
110 citações
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosagens Comumente Utilizadas
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
Limite superior: Not established; studied up to 1,200 mg/day
Dosagens Estudadas em Pesquisas
| Dosagem | Duração | Efeito | 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 |
Melhor horário: 1-2 hours before bed
Safety & Side Effects
Efeitos Colaterais Relatados
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
Interações Conhecidas
- ● 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
Ingestão máxima tolerável: Not established; studied up to 1,200 mg/day
Consulte sempre o seu profissional de saúde antes de iniciar qualquer suplemento.Sempre consulte seu profissional de saúde antes de iniciar qualquer suplemento.
Frequently Asked Questions
Does Ashwagandha help with Insônia?
Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that Ashwagandha may support Insônia management. Our evidence grade is A (Strong Evidence).
How much Ashwagandha should I take for Insônia?
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 Ashwagandha?
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 Ashwagandha and Insônia?
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
Outros ingredientes para Insônia
Ashwagandha para outras condições
Aviso Legal da FDA: Estas declarações não foram avaliadas pela Food and Drug Administration. Os produtos e informações neste site não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença. As notas de evidência apresentadas são baseadas em nossa análise de pesquisas revisadas por pares publicadas e não constituem aconselhamento médico. Sempre consulte seu profissional de saúde antes de iniciar qualquer regime de suplementação.