What dose of ashwagandha has been shown 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 various dosages and formulations of ashwagandha to determine its efficacy in promoting sleep.

Key Insights

120 mg Daily Dosage:
- A study involving 150 healthy subjects found that a daily dose of 120 mg of standardized ashwagandha extract (Shoden®) significantly improved sleep quality, sleep efficiency, total sleep time, and reduced sleep latency and wake after sleep onset over six weeks.
600 mg Daily Dosage:
- Multiple studies have shown that a daily dose of 600 mg of ashwagandha root extract significantly improved sleep quality, sleep onset latency, total sleep time, and sleep efficiency in both healthy individuals and those with insomnia over periods ranging from 8 to 12 weeks .
- A systematic review and meta-analysis indicated that dosages of 600 mg/day or higher were particularly effective in improving sleep parameters, especially in adults diagnosed with insomnia.
700 mg Daily Dosage:
- A study on college students demonstrated that a daily dose of 700 mg of full-spectrum ashwagandha root extract improved sleep quality and reduced stress over a 30-day period .
Effect of Withanolide Concentration:
- Research comparing different concentrations of withanolides in ashwagandha supplements found that higher concentrations (5%) were more effective in improving sleep quality and total sleep time, while moderate concentrations (2.5%) also showed benefits in sleep duration and energy levels.
Active Components:
- Studies on the active components of ashwagandha, such as triethylene glycol found in the leaves, have shown that these components can induce significant non-rapid eye movement sleep, suggesting their potential use in insomnia therapy.

Conclusion

Ashwagandha has been shown to be effective in promoting sleep at various dosages. The most commonly studied and effective dosages are 600 mg and 700 mg daily, which have demonstrated significant improvements in sleep quality, sleep onset latency, and total sleep time. Additionally, the concentration of withanolides in the extract plays a crucial role, with higher concentrations yielding better results. Overall, ashwagandha appears to be a promising natural remedy for improving sleep, particularly in individuals with insomnia.

What dose of ashwagandha has been shown 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.

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.

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.

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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