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Evidence-Based Supplement Research

Evidence-Based Supplement Research

Ashwagandha and Improved Sleep Quality

Doses used in studies

mg/day: 120–1,000 (median 580, IQR 240–900) — 2 studies

Time to effect

Median: 8 weeks · IQR 8 weeks–8 weeks · Range 8 weeks–8 weeks — Reported in 1 of 2 studies

Safety in these studies

Overall tolerabilityReported
No significant difference between Withania somnifera and the comparators was found for safety and tolerability.
from: The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals wi

2 of 2 papersPopulation:

Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomes.
- 2025-12-09
- Systematic Review · n = 590
- Annals of agricultural and environmental medicine : AAEM 33(1)
- - Joanna Łuszczak
  - Janusz Kocki
- PubMed: 41906501
- DOI: 10.26444/aaem/213417
8 Insights on
- Improved Sleep Quality
- High evidence
- Mixed
improved sleep quality
Effect
Beneficial
Effect size
Moderate
Significant
Yes
Dose
290-1500 mg/day
The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis.
- 2025-10-27
- Review
- BJPsych open 11(6)
- - Mattia Marchi
  - Pietro Grenzi
  - Antonio Travascio
  - Daniele Uberti
  - Edoardo De Micheli
  - Fabio Quartaroli
  - Giuseppe Laquatra
  - Luca Pingani
  - Silvia Ferrari
  - Gian M Galeazzi
- PubMed: 41140145
- DOI: 10.1192/bjo.2025.10885
4 Insights on
- Improved Sleep Quality
- Low evidence
- Clinical
sleep quality (SMD: -1.35 (95% CI: -1.79; -0.91)
Effect
Beneficial
Effect size
Large
Significant
Yes
Dose
600 mg/day (median dose)