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.
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.
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.
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.
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.
Luteolin
Other
Impact
Moderate effect
Luteolin is a natural flavonoid that exhibits calming properties by positively modulating GABA receptors, similar to apigenin. Additionally, its potent anti-inflammatory and antioxidant effects in the brain can help address underlying factors that disrupt sleep architecture, making it a strong candidate for improving sleep onset and maintenance.
Taurine
Amino Acid
Impact
Moderate effect
Taurine acts as a GABA receptor agonist, helping to calm the nervous system. Its effectiveness warrants a position in the main recommendations, but the current priority of 0 is an error. A priority of 68 accurately reflects its standing as a decently effective, non-sedative option for improving sleep quality.
Tryptophan
Amino Acid
Impact
Moderate effect
Typical dose:500–1500 mg / day
As an essential amino acid, L-Tryptophan must cross the blood-brain barrier to be converted into 5-HTP, then serotonin, and finally melatonin. This multi-step process makes it a gentler, less direct option than supplementing with melatonin directly. It can be beneficial for those who want to support their body's endogenous production pathways.
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.
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.
Casein Protein
Other
Impact
Situational effect
Casein forms a gel in the stomach, leading to a slow and sustained release of amino acids for several hours. This provides a steady supply of energy and raw materials (like tryptophan) throughout the night, which can improve sleep continuity for individuals sensitive to overnight hypoglycemia or hunger.
Omega-3
Fatty Acid
Impact
Situational effect
Omega-3s are critical for overall brain health and help manage systemic inflammation, both of which can negatively impact sleep if suboptimal. While not an acute sleep aid, ensuring adequate levels provides long-term support for sleep quality. The current priority of 0 is an error and should be adjusted to reflect its supportive role.
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.
Vitamin B6
Vitamin
Impact
Situational effect
Vitamin B6 is a necessary component in the production pathway of melatonin. Its role is supportive but critical for the efficacy of amino acid precursors like Tryptophan. The current priority of 0 is an error; a priority of 38 places it correctly alongside other key mineral cofactors like Zinc.
Vitamin D
Vitamin
Impact
Situational effect
Vitamin D receptors are widely distributed in brain regions that regulate sleep, and low levels are strongly correlated with poor sleep outcomes. Supplementation is highly effective for improving sleep in individuals with insufficient or deficient status, making it a foundational element for this specific population.
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.
Limited evidence
GABA
Other
Impact
Limited evidence
Typical dose:200–750 mg / day
GABA is the brain's primary inhibitory neurotransmitter, crucial for calming neural activity. However, when taken as a supplement, its molecular structure significantly limits its ability to cross the blood-brain barrier. Any perceived calming effects may be attributable to its action on the enteric nervous system or a placebo response, rather than a direct central nervous system effect.