What dose of ashwagandha has been shown to promote sleep?
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Optimal Dosage of Ashwagandha for Promoting Sleep
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 in improving sleep quality and treating insomnia.
Effective Dosage for Sleep Improvement
Dosage and Duration
Research indicates that a dosage of 600 mg per day of Ashwagandha extract is effective in improving sleep quality, particularly in individuals diagnosed with insomnia. This dosage, administered over a period of at least 8 weeks, has shown significant improvements in sleep parameters such as sleep onset latency, total sleep time, and sleep efficiency .
Lower Dosages
In addition to the 600 mg dosage, lower doses have also been studied. For instance, a study involving 120 mg of standardized Ashwagandha extract (Shoden®) taken once daily for six weeks demonstrated significant improvements in sleep quality, sleep efficiency, and total sleep time in healthy adults experiencing non-restorative sleep. Another study found that doses of 125 mg and 300 mg twice daily also improved sleep quality and reduced stress and anxiety, which are often linked to sleep disturbances.
Mechanisms of Action
GABAergic System
Ashwagandha's sleep-promoting effects are partly attributed to its action on the GABAergic system. Studies have shown that Ashwagandha extract increases the expression of GABA receptors, which play a crucial role in promoting relaxation and sleep . This mechanism helps in reducing sleep onset latency and increasing total sleep duration.
Serotonin Receptors
In addition to its effects on GABA receptors, Ashwagandha also influences serotonin receptors, which are involved in regulating mood and sleep. This dual action on both GABA and serotonin receptors enhances its efficacy in improving sleep quality.
Safety and Tolerability
Ashwagandha has been generally well-tolerated in clinical trials, with no serious adverse effects reported. Studies involving elderly participants and those with insomnia have confirmed its safety and efficacy, making it a viable alternative to conventional sleep medications .
Conclusion
Ashwagandha extract, particularly at a dosage of 600 mg per day for at least 8 weeks, has been shown to significantly improve sleep quality and treat insomnia. Lower doses, such as 120 mg and 300 mg, have also demonstrated benefits, especially in reducing sleep onset latency and improving overall sleep efficiency. Its action on the GABAergic and serotonin systems underpins its sleep-promoting properties, making it a promising natural remedy for sleep disorders. Further large-scale studies are needed to confirm these findings and establish standardized dosing guidelines.
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