Ashwagandha для Трудности с засыпанием

Q: Does Ashwagandha help with Трудности с засыпанием?

Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support Трудности с засыпанием management. Our evidence grade is B (Good Evidence).

Q: How much Ashwagandha should I take for Трудности с засыпанием?

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 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.

Q: How strong is the evidence for Ashwagandha and Трудности с засыпанием?

We rate the evidence as Grade B (Good Evidence). This rating is based on 6 peer-reviewed studies with 454 total participants. The overall direction of effect is positive.

На основе 6 исследований (3 RCTs) с участием 454 участников. 6/6 исследований показывают положительные эффекты.

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Итог

Research suggests ashwagandha may help you fall asleep faster, with multiple well-designed clinical trials consistently showing reduced time to fall asleep.

All 6 studies show positive effects, including 3 RCTs with 454 total participants
A 2024 meta-analysis confirmed benefits for sleep onset
Active compound triethylene glycol from ashwagandha leaves has been identified as a sleep-inducing agent
Benefits observed in both healthy adults and people diagnosed with insomnia

Key Study Findings

systematic review and meta-analysis n=254

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

Dose: varies across included RCTs или: Placebo Эффект: HAM-A MD = -5.96 (95% CI -10.34, -1.59); significant improvements in SOL, TST, PSQI, SE; no signific 0.008 (HAM-A)

animal_study

Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in …

Dose: 10, 25, or 50 mg/kg body weight ashwagandha extract (AE, 35% withanolide glycosides, Shoden) или: Placebo Эффект: At 50 mg/kg: 34% decrease in sleep onset time (p<0.0001); 47% increase in sleep duration (p<0.0001); <0.0001

Randomized Controlled Trial n=80 8 weeks Double-blind

Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers …

Dose: None или: Placebo Эффект: None SOL p=0.013; HAM-A p<0.05; men

RCT n=60 4 weeks Open-label

Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia …

Dose: None или: Placebo Эффект: None p<0.0001

Randomized Controlled Trial n=60 10 weeks Double-blind

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, …

Dose: 300 mg twice daily или: Placebo Эффект: SOL: 29.00 vs 33.94 min (placebo) at 10 weeks; SE: 83.48 vs 79.68 p=0.019 (SOL); p=0.002 (sleep

In Vitro

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

Dose: 10-30 mg/mouse (triethylene glycol); water extract of Ashwagandha leaves или: Placebo Эффект: Significant increase in NREM sleep in a dose-dependent manner None

Key Statistics

Исследования

454

Участники

↑

Positive

Оценка

Referenced Papers

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

Human psychopharmacology 2024 9 цитирований

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 цитирований

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 цитирований

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

Ayu 2020 5 цитирований

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

Cureus 2019 101 цитирований

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

PloS one 2017 57 цитирований

Dosage & Usage

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

Часто используемые дозировки

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

Верхний предел: Not established; studied up to 1,200 mg/day

Дозировки, изученные в исследованиях

Дозировка	Длительность	Эффект	N
varies across included RCTs	--	Positive	254
10, 25, or 50 mg/kg body weight ashwagandha extract (AE, 35% withanolide glycosides, Shoden)	--	Positive	--
None	8 weeks	Positive	80
None	4 weeks	Positive	60
300 mg twice daily	10 weeks	Positive	60
10-30 mg/mouse (triethylene glycol); water extract of Ashwagandha leaves	--	Positive	--

Лучшее время приёма: 1-2 hours before bed

Safety & Side Effects

Зарегистрированные побочные эффекты

⚠ Drowsiness
⚠ GI upset
⚠ Diarrhea
⚠ Headache

Известные взаимодействия

● 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

Допустимый верхний уровень потребления: Not established; studied up to 1,200 mg/day

Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.

Frequently Asked Questions

Does Ashwagandha help with Трудности с засыпанием?

Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support Трудности с засыпанием management. Our evidence grade is B (Good Evidence).

How much Ashwagandha should I take for Трудности с засыпанием?

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 Трудности с засыпанием?

We rate the evidence as Grade B (Good Evidence). This rating is based on 6 peer-reviewed studies with 454 total participants. The overall direction of effect is positive.

Related Evidence

Другие ингредиенты для Трудности с засыпанием

Магния глицинат A Витамин B6 A Цинк A Melatonin A Hops A L-Theanine A

Ashwagandha для других состояний

Бессонница A Проблемы со сном при тревожности B

Краткий вывод

На основе 6 исследований (3 RCTs) с участием 454 участников. 6/6 исследований показывают положительные эффекты.

Evidence Strength72%

High confidence

Разбор исследований

RCT (1)Meta (1)Other (4)

Сравнить альтернативы

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Отказ от ответственности FDA: Данные утверждения не были оценены Управлением по санитарному надзору за качеством пищевых продуктов и медикаментов (FDA). Продукты и информация на этом сайте не предназначены для диагностики, лечения, излечения или профилактики каких-либо заболеваний. Представленные оценки доказательности основаны на нашем анализе опубликованных рецензируемых исследований и не являются медицинской консультацией. Всегда консультируйтесь с лечащим врачом перед началом приёма любых добавок.