Magnesium Glycinate300–400 mg · evening
Calms your nervous system so your body can wind down.
Strong · 2 of 2 studies agreeResearch →
sleep · symptom
Insomnia
Trouble falling asleep, staying asleep, or waking too early.
Top proven supplements
Studied in people, at a dose you can actually buy.2Studied in people, at a dose you can actually buy.
Ashwagandha300–600 mg · evening
Lowers stress hormones. Best if worry is what keeps you awake.
Solid · 1 study, positiveResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.5Real research, but thin or split. Worth knowing, not worth counting on.
L-Theanine200–400 mg · any
Shifts your brain toward the calm state that comes just before sleep.
Evidence · 1 study, positiveResearch →
Melatonin0.5–5 mg · any
Tells your body it’s night. Best for jet lag or a shifted schedule.
Mixed · 5 of 6 studies positiveResearch →
Glycine3000 mg · evening
Lowers your core temperature slightly, which is one of the signals that starts sleep.
Evidence · 3 of 3 studies agreeResearch →
Valerian400–900 mg · any
Keeps your brain’s own calming signal around longer, which helps you drop off and stay asleep.
Mixed · 3 of 4 studies positiveResearch →
5-HTP100–300 mg · any
Raw material your brain uses to make its own melatonin.
Evidence · 1 study, positiveResearch →
Tested — didn’t work
Measured properly against placebo. Nothing found.1Measured properly against placebo. Nothing found.
Chamomile270–540 mg · any
Calming tea herb. The trials behind it are small.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.4People take these for it. We haven’t found trials we would stand behind.
GABA300 mg · any
Proposed to shorten how long you take to fall asleep — though whether swallowed GABA reaches the brain is disputed.
No trials we can vouch forResearch →
Vitamin E400 · with_food
No trials we can vouch forResearch →
Vitamin Cany
There is no established route connecting vitamin C to falling asleep.
No trials we can vouch forResearch →
Saffron20–30 mg · any
No trials we can vouch forResearch →