南非醉茄（Ashwagandha） 用于 失眠
A基于30项研究（4项荟萃分析、5项RCT），共1,810名参与者。29/30项研究显示积极效果。
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A
结论
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
效果: None
None
研究人群: 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
效果: 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
效果: 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
效果: 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
效果: 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
效果: None
None
Key Statistics
31
研究数量
1810
受试者
↑
Positive
A
等级
Referenced Papers
Nutrients
2026
Pharmaceuticals (Basel, Switzerland)
2026
Journal of ethnopharmacology
2025
9 次引用
Naunyn-Schmiedeberg's archives of …
2025
4 次引用
BJPsych open
2025
2 次引用
Cureus
2025
1 次引用
Advances in therapy
2025
Journal of ethnopharmacology
2024
10 次引用
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 次引用
Nutrients
2024
6 次引用
Clocks & sleep
2024
6 次引用
International journal of …
2023
43 次引用
Journal of food …
2023
17 次引用
Child and adolescent …
2023
5 次引用
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 次引用
Journal of biomolecular …
2022
25 次引用
Preventive nutrition and …
2022
18 次引用
Current neuropharmacology
2021
129 次引用
Journal of ethnopharmacology
2021
69 次引用
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
Meta-Analysis
PloS one
2021
64 次引用
Journal of ethnopharmacology
2021
58 次引用
Planta medica
2021
41 次引用
The journal of …
2021
38 次引用
Journal of ethnopharmacology
2021
18 次引用
Journal of ethnopharmacology
2020
85 次引用
Ayu
2020
5 次引用
Cureus
2019
101 次引用
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 次引用
Medicine
2018
14 次引用
PloS one
2017
57 次引用
Journal of ethnopharmacology
2015
73 次引用
Biological & pharmaceutical …
2014
110 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
上限： Not established; studied up to 1,200 mg/day
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 |
最佳服用时间： 1-2 hours before bed
Safety & Side Effects
已报告的副作用
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
已知相互作用
- ● 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
可耐受最高摄入量： Not established; studied up to 1,200 mg/day
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 南非醉茄（Ashwagandha） help with 失眠?
Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that 南非醉茄（Ashwagandha） may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much 南非醉茄（Ashwagandha） should I take for 失眠?
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 南非醉茄（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 南非醉茄（Ashwagandha） and 失眠?
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
南非醉茄（Ashwagandha） 用于其他健康状况
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