Question 102 of 433
Which sleep supplements are reasonable?
The short answer
A few supplements have small, indication-specific studies. None should become an automatic bedtime stack, and persistent insomnia deserves assessment.
Melatonin is most useful when timing the body clock is the issue. Dose and timing depend on the problem; more is not necessarily better. Product content can differ substantially from the label.
Glycine and L-theanine have small trials with modest signals. Magnesium is reasonable for inadequate intake or a specific indication, but evidence for treating ordinary insomnia is uncertain. Apigenin has little convincing human insomnia evidence.
Review interactions, kidney function, pregnancy, and other conditions before adding a product. For chronic insomnia, cognitive behavioral therapy for insomnia remains the first-line treatment. If snoring, breathing pauses, restless legs, or excessive daytime sleepiness are present, address the possible cause rather than adding sedation.
“This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship.” From the book’s medical disclaimer. Full disclaimer
LIMITED HUMAN TRIALS — Adults with sleep complaints: supplement effects are generally modest and population-specific.Evidence grade (draft mapping)BLimited or small human studiesPart 7, Q102 · Sources: R17
Sources cited
- R17 Garrison SR et al. Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews. 2020;9:CD009402. doi:10.1002/14651858.CD009402.pub3. PubMed 32956536DOI 10.1002/14651858.CD009402.pub3✓ Verified
From Longevity Unmasked by Afshine Ash Emrani, MD, FACC. Medical disclaimer. This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship. Nothing here is meant to diagnose, treat, cure, or prevent any disease. Medicine is personal: a test, drug, supplement, or exercise plan that helps one person can harm another. Do not start, stop, or change any medication or treatment because of something you read in these pages. Talk with a licensed clinician who knows your history first. If you think you are having a medical emergency, call 911. The author disclaims responsibility for any loss or harm arising from use of the information in this book.