Sleep & Recovery
Sleep quality, recovery, restoration.
Nutrients connected to Sleep & Recovery
A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.
- Caffeine supplementsDocumented risk
Caffeine can cause insomnia and change sleep length and patterns, particularly close to bedtime.
- L-theaninePreliminary or mixed
A review of 13 trials reported benefits on sleep measures in adults, mostly healthy; better trials are needed.
- Caffeine plus L-theanine and brain formulasDocumented risk
Caffeine can cause insomnia and disrupt sleep.
- AshwagandhaPreliminary or mixed
A small effect on sleep was found in a meta-analysis of 5 trials, mostly of root extracts.
- HopsPreliminary or mixed
Traditional use to aid sleep; human evidence is mostly from valerian-hops combinations.
- PassionflowerPreliminary or mixed
Traditional sleep aid; one trial showed longer total sleep time.
- ValerianPreliminary or mixed
Valerian is promoted for sleep, but evidence is inconsistent and a 2017 sleep guideline recommended against it for chronic insomnia in adults; the EU accepts one specific extract for sleep disorders.
- TryptophanPreliminary or mixed
Four small trials pooled in a 2022 analysis found fewer minutes awake after first falling asleep, mostly at the higher amounts studied; other sleep measures did not change. This is not proof it treats insomnia.
- GlycinePreliminary or mixed
Small, short studies suggest possible sleep benefit; samples were small and bias risk high.
- California poppyLab or animal research only
Sleep induction was seen in mice; human sleep evidence was not found.
- Lemon verbenaPreliminary or mixed
One trial reported feeling better rested and more deep and REM sleep on a wearable tracker.
- SkullcapPreliminary or mixed
One trial in mild to moderate insomnia; preliminary.
- Holy basil (tulsi)Preliminary or mixed
One trial reported better insomnia scores in stressed adults.
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