Ashwagandha dosage for sleep
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Ashwagandha Dosage for Sleep: Clinical Evidence and Recommendations
Human Clinical Trials: Effective Ashwagandha Dosages for Sleep Quality
Several clinical studies have investigated the optimal dosage of ashwagandha for improving sleep quality in adults. A randomized, double-blind, placebo-controlled trial found that 120 mg of standardized ashwagandha extract (Shoden®) taken once daily for six weeks significantly improved sleep quality, sleep efficiency, total sleep time, and reduced sleep latency and wake after sleep onset, with no reported adverse events . Another study in elderly adults used a higher dose of 600 mg/day of ashwagandha root extract for 12 weeks, resulting in significant improvements in sleep quality, mental alertness upon waking, and overall well-being, with good tolerability and safety .
A systematic review and meta-analysis of five randomized controlled trials (400 participants) concluded that ashwagandha extract has a small but significant effect on improving sleep, especially at dosages of 600 mg/day or higher and with treatment durations of at least eight weeks . Additionally, a literature review covering 23 studies reported that ashwagandha supplementation in the range of 250 to 600 mg daily for 4 to 12 weeks consistently improved sleep quality, latency, and efficiency in various populations .
A recent randomized controlled trial compared 250 mg and 600 mg doses of ashwagandha (in enriched milk) over 90 days. Both doses improved subjective sleep quality and reduced insomnia severity, with the 600 mg dose showing the most pronounced benefits. All ashwagandha-containing groups outperformed placebo, and the supplements were well tolerated .
Animal Studies and Mechanistic Insights: Dose-Dependent Effects
Animal studies provide further support for ashwagandha’s sleep-promoting effects. In rodent models, ashwagandha extract at doses of 10, 25, and 50 mg/kg body weight significantly reduced sleep onset time and increased total sleep duration, with the highest dose (50 mg/kg) producing the greatest effects . Another study in sleep-deprived rats found that higher concentrations of ashwagandha extract (8% withanolides) at 11 mg/kg improved memory, reduced stress hormones, and enhanced neurotransmitter levels, suggesting neuroprotective and sleep-supportive properties .
Standardization and Withanolide Content: Impact on Sleep Outcomes
The concentration of withanolides, the active compounds in ashwagandha, appears to influence its effectiveness for sleep. A study comparing different withanolide concentrations found that ashwagandha with 5% withanolides led to the greatest improvements in sleep quality and circadian rhythm alignment, while moderate concentrations (2.5%) also improved total sleep time and energy levels. Unstandardized ashwagandha was less effective for sleep but did increase energy .
Safety and Tolerability of Ashwagandha for Sleep
Across multiple studies, ashwagandha supplementation at doses ranging from 120 mg to 600 mg daily was generally well tolerated, with no serious adverse effects reported. Some studies noted mild side effects such as gastrointestinal discomfort or skin changes (acne, oiliness), but these were infrequent 1456710.
Conclusion
Clinical evidence suggests that ashwagandha is effective for improving sleep quality at daily doses between 250 mg and 600 mg, with higher doses (600 mg) and longer durations (at least 8 weeks) providing the most consistent benefits. Standardized extracts with higher withanolide content may enhance sleep outcomes. Ashwagandha is generally safe and well tolerated, but individuals should consult healthcare providers before starting supplementation, especially if they have underlying health conditions or take other medications.
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