How much ashwagandha per day for sleep
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Optimal Ashwagandha Dosage for Sleep Improvement
Introduction to Ashwagandha and Sleep
Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb known for its adaptogenic properties, which help the body manage stress. Recent studies have explored its potential benefits for improving sleep quality, a critical aspect of overall health and well-being.
Dosage Recommendations from Clinical Studies
Low to Moderate Dosage (120 mg to 300 mg per day)
Several studies have investigated the effects of lower doses of Ashwagandha on sleep quality. One study administered 120 mg of standardized Ashwagandha extract (Shoden®) once daily for six weeks to 150 healthy adults with non-restorative sleep (NRS). The results showed a significant improvement in sleep quality, sleep efficiency, total sleep time, and reduced sleep latency and wake after sleep onset (WASO). Another study used 300 mg of Ashwagandha extract twice daily (600 mg total) and found significant improvements in sleep quality and reductions in stress and anxiety levels.
Higher Dosage (600 mg per day and above)
Higher doses of Ashwagandha have also been shown to be effective. A systematic review and meta-analysis of five randomized controlled trials involving 400 participants found that Ashwagandha extract at doses of 600 mg per day or more significantly improved sleep quality, particularly in adults diagnosed with insomnia. Another study involving elderly participants aged 65-80 years administered 600 mg of Ashwagandha root extract daily for 12 weeks, resulting in significant improvements in sleep quality and mental alertness upon waking.
Short-Term vs. Long-Term Use
The duration of Ashwagandha supplementation also plays a role in its effectiveness. A 30-day study with college students taking 700 mg of Ashwagandha daily showed improvements in sleep quality and reduced stress, although more pronounced effects were observed in studies lasting six weeks or longer . This suggests that while short-term use can be beneficial, longer durations may yield more substantial improvements.
Conclusion
Based on the available research, the optimal dosage of Ashwagandha for improving sleep quality appears to range from 120 mg to 600 mg per day, with higher doses and longer durations of use generally providing more significant benefits. For those considering Ashwagandha supplementation for sleep, starting with a lower dose and gradually increasing it, while monitoring for any adverse effects, may be a prudent approach. Always consult with a healthcare provider before beginning any new supplement regimen.
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