Supplements

Withania somnifera and Rhodiola rosea improve sleep quality in healthy individuals and patients with stress-related disorders

A systematic review of 24 RCTs (19 on W. somnifera, 5 on R. rosea) found that supplementation with standardized extracts improved sleep quality. Doses ranged from 120-1000 mg/day for W. somnifera and 290-1500 mg/day for R. rosea, with treatment lasting 3-16 weeks.

Last updated: Aug 26, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score42/100
Human RCT★★☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomes.

observational

Łuszczak J, Kocki J · Annals of agricultural and environmental medicine : AAEM (2026)

Participants: N/A
Duration: 3-16 weeks
Intervention: Standardized extracts of Withania somnifera (120-1000 mg/day) and Rhodiola rosea (290-1500 mg/day)
Outcome: Sleep quality (measured via psychometric outcomes)
Effect Size: N/A
Population: Healthy individuals and patients with stress-related or functional disorders, aged 18-75 years, sample sizes 10-590

Result:

PubMed: 41906501DOI: 10.26444/aaem/213417

Mechanism Graph

Regulation of hypothalamic-pituitary-adrenal (HPA) axis
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Modulation of neurotransmission pathways
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Influence on immune and hormonal pathways
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Result: Improved stress resilience and sleep quality

Limitations

  • ⚠Methodological heterogeneity across studies
  • ⚠Short intervention periods (3-16 weeks)
  • ⚠Small sample sizes in many trials

Frequently Asked Questions

What doses of ashwagandha were used in the reviewed studies?▼

Daily doses of standardized Withania somnifera extract ranged from 120 to 1000 mg.

How long did participants take the supplements in these trials?▼

Supplementation lasted between 3 and 16 weeks.

Were the participants healthy or did they have medical conditions?▼

Both healthy individuals and patients with stress-related or functional disorders were included.

What is the main mechanism by which these adaptogens improve sleep?▼

They regulate the hypothalamic-pituitary-adrenal axis, neurotransmission, and immune/hormonal pathways.

Products

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References

  1. 1.Łuszczak J, Kocki J. "Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomes.." Annals of agricultural and environmental medicine : AAEM, 2026. PMID: 41906501 DOI: 10.26444/aaem/213417
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.