Omega-3 脂肪酸用于失眠

Q: Does Omega-3 脂肪酸 help with 失眠?

Based on 93 studies with 37,338 participants, there is strong evidence from multiple clinical trials that Omega-3 脂肪酸 may support 失眠 management. Our evidence grade is A (Strong Evidence).

Q: How much Omega-3 脂肪酸 should I take for 失眠?

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 Omega-3 脂肪酸?

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 Omega-3 脂肪酸 and 失眠?

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.

基于93项研究（9项荟萃分析、18项RCT），共37,338名参与者。67/93项研究显示积极效果。

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结论

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 vs: Placebo 效果: 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 vs: Placebo 效果: 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 vs: Placebo 效果: 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 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

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

研究数量

37338

受试者

↑

Positive

等级

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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

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Evaluation of the pharmacological effects and exploration of the mechanism of traditional Chinese medicine preparation Ciwujia tablets in treating insomnia … Other

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

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Ashwagandha (Withania somnifera) root extract attenuates hepatic and cognitive deficits in thioacetamide-induced rat model of hepatic encephalopathy via induction of … Other

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

PloS one 2021 64 次引用

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 次引用

Standardized root extract of Withania somnifera and Withanolide A exert moderate vasorelaxant effect in the rat aortic rings by enhancing … Other

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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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Dosage & Usage

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

常用剂量

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

上限： 3,000 mg/day EPA+DHA

研究中使用的剂量

剂量	持续时间	效果	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

最佳服用时间： With a meal; morning or evening

Safety & Side Effects

已报告的副作用

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

已知相互作用

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

可耐受最高摄入量： 3,000 mg/day EPA+DHA

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 Omega-3 脂肪酸 help with 失眠?

Based on 93 studies with 37,338 participants, there is strong evidence from multiple clinical trials that Omega-3 脂肪酸 may support 失眠 management. Our evidence grade is A (Strong Evidence).

How much Omega-3 脂肪酸 should I take for 失眠?

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 Omega-3 脂肪酸?

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 Omega-3 脂肪酸 and 失眠?

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

其他成分用于失眠

褪黑素（Melatonin） A 缬草根 A CBD（大麻二酚） A 色氨酸（Tryptophan） A 维生素 D A 薰衣草 A

快速结论

基于93项研究（9项荟萃分析、18项RCT），共37,338名参与者。67/93项研究显示积极效果。

Evidence Strength92%

High confidence

研究分析

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

对比替代方案

查看其他成分针对该健康状况的对比结果。

查看所有成分用于失眠

了解更多

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