What dose of ashwagandha has been show to promote sleep?

Introduction

Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb known for its potential benefits in improving sleep quality and managing insomnia. Recent studies have investigated the efficacy of different dosages and formulations of ashwagandha in promoting sleep.

Key Insights

Effective Dosage for Sleep Improvement:
- 600 mg/day: Multiple studies have shown that a dosage of 600 mg/day of ashwagandha root extract significantly improves sleep quality, sleep efficiency, and reduces sleep onset latency in both healthy individuals and those with insomnia .
- 120 mg/day: A study demonstrated that a lower dose of 120 mg/day of standardized ashwagandha extract also significantly improved sleep quality and efficiency over six weeks.
Duration of Treatment:
- 8 weeks: Studies indicate that an 8-week treatment period with ashwagandha extract is effective in improving sleep parameters such as sleep onset latency, total sleep time, and sleep efficiency .
- 4-6 weeks: Improvements in sleep quality have also been observed with treatment durations as short as 4 to 6 weeks .
Formulation and Concentration:
- Standardized Extracts: Ashwagandha supplements with standardized withanolide content (e.g., 5% withanolides) have shown better efficacy in improving sleep quality and total sleep time compared to unstandardized formulations.
- Full Spectrum Extracts: Full spectrum extracts of ashwagandha root, typically dosed at 700 mg/day, have been effective in enhancing sleep quality and reducing stress-related sleep disturbances .
Safety and Tolerability:
- Well-Tolerated: Across various studies, ashwagandha root extract was well-tolerated with no significant adverse effects reported, making it a safe option for long-term use in improving sleep quality .

Conclusion

Ashwagandha root extract, particularly at a dosage of 600 mg/day, has been consistently shown to improve sleep quality, sleep efficiency, and reduce sleep onset latency. Treatment durations of 8 weeks are commonly effective, though benefits can be observed as early as 4-6 weeks. Standardized extracts with specific withanolide concentrations are more effective than unstandardized formulations. Overall, ashwagandha is a safe and well-tolerated option for promoting better sleep.

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What dose of ashwagandha has been show to promote sleep?

Summary

Introduction

Key Insights

Conclusion

Sources and full results

A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.

Ashwagandha extract supplementation for six weeks significantly improved overall sleep quality and quality of life in healthy adults without causing adverse events.

Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study.

Ashwagandha root extract improves sleep quality and helps manage insomnia, with more significant improvements in insomnia patients.

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

Ashwagandha extract has a small but significant effect on improving sleep in adults, with more pronounced effects in insomnia patients.

The Impact of Ashwagandha on Stress, Sleep Quality, and Food Cravings in College Students: Quantitative Analysis of a Double-Blind Randomized Control Trial.

Ashwagandha can effectively manage stress and improve sleep quality in college students in as little as 30 days, with lower food cravings observed over time.

The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial.

Ashwagandha supplementation for college students improved their perceived well-being by supporting sustained energy, mental clarity, and enhanced sleep quality.

Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction

Triethylene glycol is an active sleep-inducing component of Ashwagandha leaves, potentially useful for insomnia therapy.

Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study

Ashwagandha root extract capsules, taken daily for 90 days, significantly improved memory, focus, psychological well-being, and sleep quality in stressed adults without causing adverse events.

Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro - In Vivo Experimental Models

Ashwagandha extract improves sleep quality by modulating GABA/Histamine receptors and EEG slow-wave patterns, reducing sleep onset time and increasing sleep duration in experimental models.

Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study

Ashwagandha root extract effectively improves quality of life, sleep quality, and mental alertness in elderly individuals, with good tolerability and reported as safe and beneficial.

Efficacy of Different Concentrations of Withanolides in Ashwagandha Supplements for Insomnia and Enhancing Energy Level

Ashwagandha supplements with higher levels of withanolides are more effective in treating insomnia and improving sleep quality, while unstandardized ashwagandha may only increase energy levels.

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