These seven vitamins and natural supplements support better sleep

High quality sleep It is a cornerstone of good health, yet it remains frustratingly out of reach for many people. Reaching the recommended seven to eight hours per night may seem impossible, whether it’s due to stress, inconsistent schedules, or chronic insomnia. If this sounds familiar to you, you’re not alone. Modern CNET poll It found that more than half of U.S. adults are willing to spend nearly $1,000 a year in hopes of sleeping better.

With a lot advice It is easy to assume that medication is the only real solution. But pills aren’t the only option. Certain vitamins and nutrients, whether they come from food or supplements, can support your body’s natural condition Sleep processes. When used carefully, they may help promote calmer nights and consistent rest without relying solely on sleep aids.

Read more: Groggy from melatonin? Try this supplement instead

Here are the best natural vitamins and supplements to try to improve the quality of your rest tonight.

How we picked the best vitamins for sleep

The vitamins and supplements on this list were selected based on my personal experience with natural sleep aids and extensive market research. Every vitamin or supplement is backed by scientific studies. Although the FDA does not regulate nutritional supplements, all of the sleep aids on this list are generally considered safe. Precautions are listed, especially with certain specific medications.

Best vitamins and supplements for sleep

Stop taking sleeping pills with side effects that make you sleepy. It’s time to boost your sleepiness with these natural vitamins and supplements.

magnesium

this Essential nutrients Important for brain and muscle function, blood pressure regulation, bone growth and more. Additionally, magnesium can help you sleep at night. Studies indicate Magnesium can help treat insomnia because of the way this nutrient helps regulate our circadian rhythm. Low levels of magnesium have also been linked Bad sleep.

There are few or no side effects of magnesium. However, taking too high a dose can lead to nausea, cramps, and diarrhea.

Melatonin

Melatonin It is one of the well-known nutritional supplements for sleep. This hormone Naturally produced In the brain at night, to tell the body that it is time to sleep. Synthetic melatonin mimics this natural hormone and may help you fall asleep faster. Melatonin may also help with jet lag and some sleep disorders such as delayed sleep Phase disturbance.

With melatonin, look for it Side effects Such as headaches, upset stomach, daytime fatigue, and strange dreams.

Gamma aminobutyric acid (GABA)

Gamma aminobutyric acidGABA, or GABA, is an amino acid neurotransmitter found naturally in our brain (and in some foods) that helps calm the body. By slowing messages from the brain to the central nervous system, GABA may reduce anxiety and stress and improve sleep quality. One study found showed that 300 mg of GABA daily improved sleep quality in 40 patients with insomnia after four weeks.

More studies need to be done on the effects of GABA supplements. Use caution if you are pregnant or breastfeeding. Talk to your doctor before starting any nutritional supplements.

L-theanine

this Amino acid It is found naturally in mushrooms and is made into some teas. L-theanine acts similarly to glutamate, an amino acid in our brain that helps transmit signals throughout the body. Studies suggest that L-theanine may promote calmness and relieve anxiety and stress. One review I’ve found that L-theanine is a generally safe natural sleep aid that doesn’t make you feel groggy.

Be careful not to mix L-theanine with blood pressure medications. Homocysteine ​​may lower blood pressure, so be sure to take precautions and talk to your doctor if you take medication for high blood pressure. Also be careful of mixing L-theanine with sedative medications.

Valerian root

Valerian root It comes from a white flower native to Europe and Asia. The plant has long been used to treat spasms, headaches and the most common insomnia. While research is still lacking, Some studies She suggests that valerian root is best for those struggling to sleep with menopausal symptoms. This low-risk herbal treatment is cost-effective and may improve your condition Total quality From sleep.

You can drink valerian root in tea or take it as a supplement. If you are really looking for a Relaxing tea To induce sleep, look for a tea containing valerian root and chamomile.

Chamomile

Chamomile It is a flower widely used to promote sleepiness and help with anxiety. It can even relieve sour stomach symptoms. If taken at night, chamomile can calm the mind and induce sleep. Studies indicate Flavonoids (chemicals found in plants) bind well to GABAA neuroreceptors in the brain.

I recommend having chamomile in tea. It is much cheaper than a chamomile supplement.

Vitamin D

It should be noted that vitamin D may also promote good night’s sleep. However, it is not the vitamin itself that helps with insomnia. Instead, taking vitamin D supplements is a good idea if you are Vitamin deficiency. Studies have found that low levels of vitamin D have It has been linked For lack of sleep. This may be due to the fact that vitamin D is generally required Brain tissueEspecially the parts necessary for sleep.

I do not recommend taking vitamin D supplements specifically for sleep if you are not already deficient. Instead, turn to the other vitamins and supplements on this list.

Danger of sleep supplements

Vitamins and nutritional supplements are generally safe because they are found naturally in our diet and bodies. However, before taking any nutritional supplements, talk to your doctor. Dietary supplements may interact with Some medications It has serious side effects. Especially if you’re pregnant or breastfeeding, it’s important to talk about vitamins and supplements with your primary doctor before you start taking them.