What Is the Best Supplement for Sleep?
Quick Answer
Magnesium glycinate is the best all-around option: good evidence, safe long-term, multiple benefits. Melatonin works for timing issues (jet lag, night owl). L-theanine promotes calm without drowsiness. For occasional use, these beat prescription sleep aids with fewer side effects.
Key Points
- Magnesium glycinate: best all-around for most people
- Melatonin: best for jet lag and timing issues
- L-theanine: best for anxious/racing mind
- Start with one, add others if needed
- Fix sleep hygiene first; supplements are assists
Detailed Answer
Different supplements work for different sleep problems. Here's the breakdown:
MAGNESIUM GLYCINATE (best for most people):
• How it works: Activates parasympathetic nervous system, relaxes muscles, regulates GABA • Evidence: Moderate, but consistent and safe • Dose: 300-400mg before bed • Pros: Safe long-term, also helps stress, cramps, mood • Cons: Takes a week or two to build up
MELATONIN (best for timing issues):
• How it works: Signals "bedtime" to your brain • Evidence: Strong for jet lag, shift work, delayed sleep phase • Dose: 0.5-3mg (lower is often better) • Pros: Fast-acting, no dependence • Cons: Less effective for general insomnia, can cause morning grogginess at high doses
L-THEANINE (best for racing mind):
• How it works: Increases alpha waves, promotes calm alertness • Evidence: Moderate • Dose: 100-200mg • Pros: Non-sedating, pairs well with magnesium • Cons: More subtle effect, not a knockout
OTHER OPTIONS:
• Glycine: 3g before bed, helps sleep quality • Valerian: Mixed evidence, works for some • Ashwagandha: Reduces cortisol, helps stress-related sleep issues • CBD: Some evidence, but quality varies wildly
WHAT DOESN'T WORK:
• Most "sleep gummies" (underdosed everything) • Diphenhydramine (Benadryl): builds tolerance, cognitive effects
Evidence Quality
Some quality studies, more research helpful
Key Sources:
- reviewMagnesium and Sleep Quality: Systematic Review
- reviewMelatonin for Sleep Disorders: Cochrane Review
- reviewL-theanine Effects on Sleep: Meta-Analysis
Related Questions
Yes. Magnesium + L-theanine is a common stack. Melatonin can be added for timing. Start with one, then add if needed. Don't combine with prescription sleep meds without asking your doctor.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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