Омега-3 жирные кислоты для Бессонница

Q: Does Омега-3 жирные кислоты help with Бессонница?

Based on 93 studies with 37,338 participants, there is strong evidence from multiple clinical trials that Омега-3 жирные кислоты may support Бессонница management. Our evidence grade is A (Strong Evidence).

Q: How much Омега-3 жирные кислоты should I take for Бессонница?

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 Омега-3 жирные кислоты?

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 Омега-3 жирные кислоты and Бессонница?

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.

На основе 93 исследований (9 meta-analyses, 18 RCTs) с участием 37,338 участников. 67/93 исследований показывают положительные эффекты.

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Итог

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 или: Placebo Эффект: 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 или: Placebo Эффект: 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 или: Placebo Эффект: 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 или: Placebo Эффект: 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 или: Placebo Эффект: 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) или: Placebo Эффект: None None

Key Statistics

Исследования

37338

Участники

↑

Positive

Оценка

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Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. Other

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Network pharmacological evaluation of Withania somnifera bioactive phytochemicals for identifying novel potential inhibitors against neurodegenerative disorder. Other

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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

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 цитирований

Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Review

Current neuropharmacology 2021 129 цитирований

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 цитирований

Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. Meta-Analysis

PloS one 2021 64 цитирований

Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, … RCT

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Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Review

Planta medica 2021 41 цитирований

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 цитирований

Characterization of pharmaco-EEG fingerprint and sleep-wake profiles of Lavandula angustifolia Mill. essential oil inhalation and diazepam administration in rats. Other

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

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

Nutrients 2020 56 цитирований

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

Applied microbiology and … 2020 30 цитирований

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 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

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

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

Journal of psychiatric … 2019 46 цитирований

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

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Dosage & Usage

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

Часто используемые дозировки

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

Верхний предел: 3,000 mg/day EPA+DHA

Дозировки, изученные в исследованиях

Дозировка	Длительность	Эффект	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

Лучшее время приёма: With a meal; morning or evening

Safety & Side Effects

Зарегистрированные побочные эффекты

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

Известные взаимодействия

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

Допустимый верхний уровень потребления: 3,000 mg/day EPA+DHA

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

Frequently Asked Questions

Does Омега-3 жирные кислоты help with Бессонница?

Based on 93 studies with 37,338 participants, there is strong evidence from multiple clinical trials that Омега-3 жирные кислоты may support Бессонница management. Our evidence grade is A (Strong Evidence).

How much Омега-3 жирные кислоты should I take for Бессонница?

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 Омега-3 жирные кислоты?

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 Омега-3 жирные кислоты and Бессонница?

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

Другие ингредиенты для Бессонница

Melatonin A Корень валерианы A CBD A Триптофан A Витамин D A Лаванда A

Краткий вывод

Evidence Strength92%

High confidence

Разбор исследований

RCT (14)Meta (6)Other (73)

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