Highest effect
Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium plays a critical role in regulating neurotransmitters that promote calm, such as GABA. It also helps relax muscles and can improve overall sleep quality, particularly in individuals with insufficient dietary intake. Forms like magnesium glycinate are often preferred for sleep due to their high bioavailability and non-laxative effects.
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High effect
Glycine
Amino Acid
Impact
High effect
Typical dose:3000–5000 mg / day
Glycine is an amino acid that functions as an inhibitory neurotransmitter in the brain. Taking it before bed has been shown in clinical studies to improve sleep quality, reduce daytime sleepiness, and improve performance on cognitive tasks the following day. It works in part by signaling the brain to lower core body temperature, a key trigger for sleep onset.
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Melatonin
Other
Impact
High effect
Typical dose:0.3–3 mg / day
Melatonin is the body's primary sleep hormone, signaling that it is time to rest. Supplementation is most effective for shifting the circadian rhythm, such as in cases of jet lag or delayed sleep phase syndrome. Lower doses (0.3-1mg) are often more effective and produce fewer side effects than higher doses.
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Theanine
Amino Acid
Impact
High effect
Typical dose:100–400 mg / day
L-Theanine, an amino acid found in green tea, is known for its ability to induce a state of 'calm alertness' by increasing alpha brain wave activity. It helps quiet a racing mind and reduces stress, addressing common barriers to falling asleep. It does not act as a sedative but rather facilitates the transition into sleep.
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Moderate effect
Apigenin
Other
Impact
Moderate effect
Typical dose:25–100 mg / day
Apigenin is a bioactive flavonoid that acts on the central nervous system to produce a calming effect. It binds to specific brain receptors (benzodiazepine receptors) that decrease anxiety and initiate sleep. It is a gentle, non-habit-forming option for promoting relaxation before bed.
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Situational effect
5-HTP
Amino Acid
Impact
Situational effect
Typical dose:50–200 mg / day
5-Hydroxytryptophan (5-HTP) is a compound the body makes from tryptophan and converts into serotonin. Serotonin is a key neurotransmitter for mood and is also the precursor to melatonin. Supplementation can be effective but should be used with caution, especially by those on SSRI medications, due to its direct impact on serotonin levels.
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Ashwagandha
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
Ashwagandha helps the body adapt to stress. High levels of the stress hormone cortisol can disrupt sleep patterns, causing nighttime awakenings. By modulating the stress response and lowering cortisol, ashwagandha can lead to deeper, more restorative sleep over time rather than acting as a direct, acute sedative.
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Valerian
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
Valerian root is thought to work by increasing levels of the calming neurotransmitter GABA in the brain. While clinical evidence is mixed, it has a long history of use as a mild sedative. Its effectiveness can be highly individual, but for those it works for, it can be a useful tool for improving sleep latency.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc plays a role as a cofactor in the enzymatic pathway that converts tryptophan into serotonin and then melatonin. Deficiency in this mineral has been linked to poor sleep quality. Supplementing can be particularly beneficial for improving sleep in those with suboptimal zinc status.
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