Sleep Essentials
Swanson
Sleep Essentials
4.5
★ ★ ★ ★ ★
(718 ratings)
Melatonin 3 mg
Taurine 50 mg
Valerian 100 mg
GABA 25 mg
Score 68.0
Swanson Sleep Essentials is a highly affordable, multi-ingredient blend featuring common sleep and relaxation aids like Melatonin, Valerian, and Chamomile. While comprehensive, the dosages of several key ingredients and the bioavailability of its minerals are on the lower side, making it a gentle option suitable for mild support.
Quantity: 60 Capsule(s)Servings size: 1 Veggie Capsule(s) (60 servings)
Selected goals:
Other goals:
Heart Health
Brain Health
Fitness
Vision Support
Stress Relief
leaderboard Score 68.0
Swanson Sleep Essentials is a highly affordable, multi-ingredient blend featuring common sleep and relaxation aids like Melatonin, Valerian, and Chamomile. While comprehensive, the dosages of several key ingredients and the bioavailability of its minerals are on the lower side, making it a gentle option suitable for mild support.
insights Analysis
Swanson Sleep Essentials is a budget-friendly supplement designed primarily for relaxation and sleep support, incorporating a broad spectrum of herbal and amino acid ingredients. It includes 3mg of Melatonin, a common and effective dose for initiating sleep, alongside a blend of calming herbs like Valerian (100mg), Hops (75mg), Chamomile (75mg), Skullcap (75mg), and Passionflower (50mg). These herbs are traditionally used for their sedative and anxiolytic properties. The formula also contains GABA (25mg) and L-Taurine (50mg), amino acids thought to promote relaxation. Additionally, it includes basic mineral support with 30mg of Magnesium (as Magnesium Oxide) and 40mg of Calcium (as Calcium Carbonate). While the combination of ingredients is comprehensive for its intended primary use, the quantities of GABA, Valerian, Magnesium, and other herbs are notably low when compared to doses found effective in clinical studies or in more potent single-ingredient supplements. For instance, effective GABA doses often start from 100mg-200mg, and Valerian is frequently dosed in the hundreds of milligrams. The use of Magnesium Oxide and Calcium Carbonate suggests a cost-effective formulation, but these forms are known to have lower bioavailability than alternatives like citrate or glycinate. Despite these dosage limitations and less bioavailable mineral forms, the product's extremely low price per serving ($0.07) makes it an accessible option for those seeking a gentle, foundational sleep and relaxation aid, or for individuals sensitive to higher doses of individual compounds. Online reviews, averaging around 4.5 stars from 712 reviews, generally indicate satisfaction, likely reflecting its mild effects and excellent value for money.
- Extremely budget-friendly with a very low price per serving.
- Contains a wide array of popular herbal and amino acid ingredients known for relaxation and sleep.
- Includes a standard dose of Melatonin (3mg) which is effective for many.
- Dosages for several key ingredients, such as GABA (25mg) and Valerian (100mg), are significantly lower than clinically effective amounts often found in standalone supplements.
- Uses less bioavailable forms of minerals like Magnesium Oxide and Calcium Carbonate.
- Claims for broader health goals like Anti-Aging, Heart Health, Brain Health, Cardiovascular Support, and Vision Support are not substantially supported by the ingredient profile or dosages.
- May cause drowsiness; avoid operating heavy machinery or driving after taking.
- Consult a healthcare professional if pregnant, nursing, taking medication, or have a medical condition, as interactions with other supplements or medications are possible.
- Individual responses to sleep aids vary, and this product may not be potent enough for severe sleep issues.
$4.69($0.07 per serving)
 Amazon | $ 0.00 | |
 iHerb | $ 4.69 |
bolt Effectiveness for goals
Melatonin is a natural hormone that helps regulate the body's sleep-wake cycle, signaling to the brain when it's time to sleep. Supplementing with melatonin can help adjust disturbed sleep patterns, such as those caused by jet lag or shift work. It supports the body's natural processes for initiating sleep.
Valerian root is an herb traditionally recognized for its calming properties. It is thought to increase the availability of GABA, a neurotransmitter that helps quiet brain activity, which can lead to reduced anxiety and easier sleep. Its effects are often subtle and may develop over time with consistent use.
Valerian and hops are frequently combined in herbal sleep remedies due to their complementary calming effects. This traditional pairing is believed to work synergistically, potentially amplifying their individual properties to promote relaxation and improve sleep quality. Research suggests this combination can help reduce the time it takes to fall asleep.
Chamomile and passionflower are well-known for their mild sedative and anxiolytic properties. Chamomile contains apigenin, which may bind to brain receptors that promote sleep, while passionflower is thought to support GABA levels. These herbs are commonly used to help soothe the nervous system and prepare the body for rest.
GABA (gamma-aminobutyric acid) is the primary inhibitory neurotransmitter in the brain, working to reduce neuronal excitability. In supplements, it is included to help promote a state of calmness and relaxation, which can be beneficial for falling asleep. While its direct passage across the blood-brain barrier is debated, it may exert effects through the gut-brain axis or peripheral receptors.
schedule Dosage, timing & forms
Supplements formulated for sleep are typically taken 30 to 60 minutes before your intended bedtime. This timing allows the active ingredients to begin working as you prepare for sleep.
A 3mg dose of melatonin is within the common range used for sleep support. Individual responses to melatonin can vary, with some finding lower doses effective. It's considered a moderate dose.
Herbal ingredients like Valerian and Chamomile are often included in sleep formulas to complement the action of melatonin. They are typically taken together about 30-60 minutes before sleep, allowing their calming effects to align with melatonin's sleep-regulating properties.
GABA and L-Taurine are typically taken along with other sleep-supporting ingredients shortly before bed. Their roles involve neurotransmitter support which contributes to relaxation, aligning with the timing of other sleep aids.
Magnesium (30mg) and Calcium (40mg) in sleep blends are generally taken at the same time as other sleep ingredients, about 30-60 minutes before bed. These minerals play roles in various bodily functions, including muscle and nerve health, supporting the overall goal of relaxation.
health_and_safety Safety & interactions
Combining ingredients like valerian, hops, chamomile, passionflower, skullcap, GABA, and melatonin with alcohol or other central nervous system depressants may increase drowsiness and sedation. It is generally advised to avoid concurrent use to prevent excessive effects. Consult a healthcare professional before combining.
Due to the presence of multiple sedative ingredients such as melatonin, valerian, and hops, these ingredients may cause drowsiness or impair mental alertness. It is generally recommended to avoid driving or operating heavy machinery until you know how the supplement affects you.
Melatonin, chamomile, and passionflower may potentially interact with anticoagulant or antiplatelet medications, which could increase the risk of bleeding. Individuals taking such medications should consult a healthcare professional before using supplements containing these ingredients.
The safety of many of these ingredients, including melatonin, valerian, and skullcap, has not been well-established for use during pregnancy or breastfeeding. It is generally recommended that pregnant or nursing individuals consult their healthcare provider before using such supplements.
Magnesium and calcium can interfere with the absorption of certain medications, such as some antibiotics (e.g., tetracyclines, quinolones) and bisphosphonates, if taken at the same time. It is advisable to space out the intake of these minerals from such medications by several hours to avoid reduced effectiveness.
Ingredients
| Ingredient | Amount per serving |
|---|---|
Calcium | 40 mg |
Magnesium | 30 mg |
Valerian | 100 mg |
Chamomile | 75 mg |
Hops Flower | 75 mg |
Skullcap extract | 75 mg |
L-Taurine | 50 mg |
Passionflower | 50 mg |
GABA | 25 mg |
Melatonin | 3 mg |
Categories
Melatonin 80.0
The product contains 3mg of Melatonin, which is a standard and generally effective dose for many individuals to help regulate sleep cycles and initiate sleep. This is one of the more appropriately dosed ingredients in the blend for its intended purpose.
Valerian 50.0
The product contains 100mg of Valerian, which is on the lower end of commonly recommended dosages for sleep support (often 400-600mg). While it contributes to the overall blend, its individual efficacy at this dose may be limited for those needing stronger support.
Taurine 40.0
The 50mg dose of L-Taurine is quite low compared to typical supplemental doses, which can range from 500mg to several grams for various health benefits, including calming effects. While it adds to the blend, its impact at this low quantity is likely minor.
Goals
Sleep Support 75.0
With 3mg of Melatonin, alongside a comprehensive blend of sedative herbs (Valerian, Hops, Chamomile, Passionflower, Skullcap) and calming amino acids (GABA, L-Taurine), the product provides a multi-faceted approach to sleep. While some herbal dosages are on the lower side, the combination can be effective for promoting relaxation and facilitating sleep for many users, especially those sensitive to supplements.
Stress Relief 70.0
The product includes several ingredients traditionally used for stress relief, such as Passionflower, Skullcap, Hops, Chamomile, Valerian, and GABA. While the individual dosages for some, especially GABA (25mg), are low compared to research-backed amounts, the synergistic effect of the blend may provide mild calming benefits for general stress.
Mood Support 65.0
Ingredients like Valerian, Passionflower, and Chamomile are often associated with promoting a calm mood. However, the dosages are moderate to low, and the product does not contain specific ingredients widely recognized for strong mood-lifting properties, making its direct impact on mood support somewhat limited to relaxation.
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