Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis

This systematic review and meta-analysis evaluated 31 randomized controlled trials involving dietary supplements to improve subjective sleep quality, using the Pittsburgh sleep Quality Index (PSQI) as the primary measure. Supplements like amino acids, vitamin D, and melatonin showed significant benefits for sleep quality. However, other supplements, such as magnesium, zinc, and resveratrol, yielded inconsistent results or insufficient evidence. Despite potential benefits, limitations like high heterogeneity and varied dosages across studies warrant cautious interpretation.

Incorporate foods rich in amino acids, vitamin D, and melatonin precursors, such as fatty fish, nuts, and eggs, to support sleep quality. Supplements can be considered under professional guidance, but effects may vary. Given the moderate evidence and variability across studies, a balanced approach focusing on good sleep hygiene is essential.