Sleep Regulation
Nutrients connected to Sleep Regulation
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.
- AshwagandhaPreliminary or mixed
Small effect on sleep in a meta-analysis of 5 trials.
- HopsPreliminary or mixed
Traditional sleep-aid use; combination trials only, so hops alone is unproven.
- ValerianPreliminary or mixed
Used to aid sleep; evidence is inconsistent and one extract is accepted in the EU.
- JujubePreliminary or mixed
The seed (suan zao ren) shows short-term improvement in self-reported sleep quality in a 2023 meta-analysis of 9 trials; trials are small and mostly use formulas. Not shown for the fruit.
- Hops TeaPreliminary or mixed
Traditional use to aid sleep.
- Sleep Blends (Melatonin, Magnesium, L-Theanine, Herbs)Preliminary or mixed
Melatonin is studied for timing of sleep; other ingredients have small or mixed results.
- 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 studies suggest a possible effect on sleep; the trial found no change in melatonin or the body clock itself.
- PassionflowerPreliminary or mixed
One trial found longer total sleep time; other measures no different from placebo.
- Rose petalsPreliminary or mixed
Sleep quality scores improved with inhaled rose oil; this does not show effects on sleep timing.
- Chinese arborvitae seed (bai zi ren)Lab or animal research only
Sleep-promoting effect shown in insomnia mice; not shown in people.
- Valerian OilLab or animal research only
Valerian volatile oil lengthened sleep in mice and in a rat insomnia model after oral dosing; this is animal work only.
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