Supplements for sleep
What actually helps you fall and stay asleep — by the trial data.
Sleep onset has decent evidence behind a small set of supplements: melatonin at low doses (0.1–0.5 mg often outperforms 5–10 mg per Zhdanova's MIT studies), magnesium glycinate, glycine 3 g, L-theanine 200 mg, lavender oil (Silexan 80 mg). Sleep maintenance is harder — extended-release melatonin and tart cherry have the best data. Avoid: kava, kratom, phenibut (CNS depressants with documented dependence and fatalities).
Evidence summary
The numbers on the cards are the same composite as the supplement pages: efficacy, safety, research, onset, cost, and drug-interaction ratings, from 20 to 100. The strongest records on this page are Melatonin (0.1-0.5 mg physiological dose), Magnesium, and Magnesium glycinate. A higher score is a stronger record in the database, not a personal recommendation.
Who should be careful
- Pregnancy, breastfeeding, children, and anyone taking a prescription drug should talk with a clinician before using this list.
- Do not stack products from this list that sedate, thin the blood, or lower blood sugar with medicines that do the same thing.
Comparisons and topic guides
- Sleep topic guide
- Apigenin vs Magnesium for sleep — what the human evidence actually says
- L-Theanine vs Magnesium for sleep — which one fits which problem?
- Magnesium glycinate vs Ashwagandha for stress — which one for which problem?
- Magnesium Glycinate vs Threonate — sleep, cognition, and the premium question
- All comparisons
86
Melatonin (0.1-0.5 mg physiological dose)
82
Magnesium
80
Magnesium glycinate
74
Methylcobalamin (high-dose neurological)
78
Glycine
74
L-Theanine
74
Chamomile extract (Matricaria chamomilla)
73
Lavender oil oral (Silexan)
70
Tart cherry (Montmorency)
68
Ashwagandha (KSM-66)
68
Melatonin extended-release
65
Magnesium L-threonate
65
PharmaGABA
63
Magnolia bark (honokiol + magnolol)
62
Milk peptides (casein hydrolysate)
61
Melatonin gummies (high dose 5–10 mg)
58
Valerian root
58
Apigenin
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.