Sleep Supplements

This study investigated a multi-ingredient dietary supplement’s effect on sleep quality in individuals with insomnia. Thirty adults participated in a 6-week, randomized, double-blind, placebo-controlled crossover study. The supplement, containing colostrum, egg yolk extracts, ashwagandha, lavender oil, melatonin, GABA, and magnesium, significantly improved difficulty falling asleep and reduced nighttime awakenings (p < 0.01). Salivary melatonin levels increased significantly in the treatment group. However, limitations included a small sample size, placebo effects, and a lack of physiological sleep data from gold-standard measures like polysomnography. Findings suggest the supplement may aid sleep but require further validation.

This study examined the association between blood zinc levels and sleep quality in Chinese children aged 3–15 years. Higher zinc levels in adolescence were linked to better sleep quality, longer duration, and fewer disturbances. Longitudinally, low zinc levels at preschool age predicted poorer sleep efficiency and quality during adolescence. Zinc's role in neurotransmitter function may influence these outcomes. These findings highlight zinc's potential importance in sleep regulation, which is crucial for cognitive development and overall brain health.

This study investigated how cannabidiol (CBD) impacts sleep and memory in rats. High-dose CBD increased non-REM sleep duration but altered sleep brainwave patterns by reducing the size and frequency of "ripples," key oscillations linked to memory consolidation. While simple memory (recalling individual facts) remained unaffected, cumulative memory (integrating complex information) declined after CBD use. These findings suggest CBD may benefit sleep quality but might impair specific types of memory processing, raising questions about its broader impact on cognitive function.

This randomized, placebo-controlled study evaluated the effects of LTC-022, a supplement combining Lactium (a milk protein derivative) and L-theanine (found in green tea), on sleep quality in adults with mild-to-moderate sleep disturbances. After eight weeks, participants using LTC-022 reported improved sleep duration, efficiency, and reduced nighttime awakenings, along with earlier bedtimes compared to the placebo group. Changes in gut microbiota, such as increased beneficial bacteria, were also observed. These results suggest that LTC-022 may enhance sleep quality while positively influencing gut health, emphasizing the gut-brain connection's role in sleep.

Zinc, an essential trace element, has been shown to influence sleep regulation in both humans and animals. Research highlights that zinc levels correlate with sleep quality and duration, with supplementation improving sleep onset and efficiency. Zinc appears to affect sleep through its role in the brain's neurotransmitter systems, particularly glutamate and glycine pathways. This research underscores the importance of adequate zinc intake for maintaining healthy sleep patterns, which are vital for cognitive function, memory consolidation, and overall brain health.

This study evaluated the effects of a nutraceutical blend (l-theanine, lemon balm, valerian, and saffron) on sleep quality in adults with sleep impairments using a randomized, placebo-controlled design. Both the treatment and placebo groups improved in sleep quality and other related measures, but differences between groups were statistically insignificant. Behavioral and placebo effects likely influenced the outcomes. This suggests that while the nutraceuticals are safe, their specific efficacy over placebo for sleep improvement is unclear.

This systematic review and meta-analysis examined chamomile's effects on sleep using 10 clinical trials with 772 participants. Chamomile improved sleep quality, especially by reducing awakenings and aiding sleep onset. However, it showed no significant impact on sleep duration, efficiency, or daytime function. The studies were limited by high variability, inconsistent methodologies, and subjective measures. While chamomile appears safe and mildly effective, more robust studies are needed to confirm its benefits for cognitive health.

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.

This systematic review examined the effects of zinc supplementation on sleep quality across eight randomized controlled trials. Zinc doses ranged from 10 to 73.3 mg/day over 4-48 weeks. Results showed improved sleep quality, particularly in adults, though impacts on sleep duration and disorders were inconsistent. Benefits were most notable at higher doses in individuals without zinc deficiency. These findings highlight zinc's potential as a safe, non-pharmaceutical option to enhance sleep, which is critical for cognitive function, mood, and memory.

This systematic review and meta-analysis examined the effects of dietary supplements (DSs) on sleep quality and daytime function in shift workers across 12 studies involving 917 participants. DSs, including melatonin, probiotics, and vitamins, improved sleep quality and daytime function but showed no significant effect on psychomotor vigilance, depression, or anxiety. Results were limited by high variability among studies and lack of long-term follow-up. The findings support DSs as a safe, modestly effective option for managing sleep in shift workers.

This systematic review and meta-analysis analyzed 34 randomized controlled trials to assess melatonin's effectiveness in improving sleep parameters and its tolerability in individuals with sleep or mental disorders. Melatonin significantly reduced sleep onset latency and increased total sleep time in children, adolescents, and adults, particularly for neurodevelopmental disorders and delayed sleep phase disorder. Melatonin was well-tolerated with no severe adverse effects reported, supporting its safety. However, heterogeneity across studies highlights the need for more standardized research.

This systematic review assessed the effects of magnesium supplementation on sleep quality and anxiety through 15 studies, mostly randomized controlled trials. Results showed modest improvements in sleep quality (e.g., faster sleep onset, fewer disturbances) and anxiety symptoms, particularly with higher magnesium doses or combinations with vitamin B6. Effects varied due to differences in dosage, forms, and study populations. Magnesium supplements were safe with minimal side effects, mainly mild gastrointestinal symptoms.

This study explored the effects of fatty fish consumption on sleep, daily functioning, and biomarkers such as vitamin D and heart rate variability (HRV) in a group of forensic patients. Participants consuming Atlantic salmon three times per week experienced improved daily functioning and stable sleep latency compared to a control group. Improved vitamin D levels and HRV were observed in the fish group, suggesting a potential link to better sleep efficiency and cognitive functioning. While promising, seasonal and dietary variations were influential, indicating the need for further research.

This study investigated the combined effects of GABA and l-theanine on sleep quality using animal models. The mixture significantly reduced the time it took to fall asleep and increased both REM and non-REM sleep duration compared to GABA or l-theanine alone. The combination improved brain wave patterns associated with restful sleep and enhanced expression of sleep-related receptors. These findings suggest that GABA and l-theanine together may have a synergistic effect on improving sleep, potentially benefiting cognitive function and mental well-being by supporting restorative sleep.

This literature review evaluates the efficacy and safety of herbal and natural supplements, including valerian, hops, kava, chamomile, melatonin, and zinc, for managing sleep disorders. Supplements like valerian and melatonin showed promising results in improving sleep quality and reducing insomnia symptoms. However, evidence for others, such as chamomile and tart cherry, is mixed. The variability in supplement quality and the risk of interactions with medications underline the need for cautious use and professional guidance.

The sleep Foundation article examines the role of magnesium in sleep health, noting that this essential mineral supports nerve and muscle function, bone development, and heart rhythm regulation. Adequate magnesium levels are associated with improved sleep quality, longer sleep duration, and reduced daytime fatigue. Deficiency in magnesium may lead to sleep disturbances, including difficulty falling asleep and frequent awakenings. To enhance sleep and, consequently, brain health, the article recommends consuming magnesium-rich foods such as seeds, nuts, leafy greens, beans, and rice. For individuals unable to meet their magnesium needs through diet alone, supplements may be considered, with a general guideline to limit intake to 350 milligrams per day to avoid adverse effects. These recommendations are grounded in current nutritional science, emphasizing the importance of magnesium in maintaining healthy sleep patterns and cognitive function.

This review highlights the effects of dietary sources of melatonin, like milk and cherries, on sleep quality. Melatonin-rich foods may promote better sleep by enhancing natural melatonin levels and influencing related brain functions. Studies showed that milk, especially night-harvested milk, and cherries improved sleep latency, duration, and efficiency. Despite positive results, variations in study methods and small sample sizes make it difficult to draw definitive conclusions. These findings underline the potential of using melatonin-rich foods as a natural approach to support sleep and brain health.

The sleep Foundation article examines the potential of cannabidiol (CBD) as a sleep aid, noting that while some individuals report improved sleep and reduced anxiety with CBD use, its effects vary among users. CBD is available in various forms, including oils, capsules, and edibles; however, only a few CBD products have received FDA approval, primarily for specific medical conditions like epilepsy. The article emphasizes the importance of consulting a healthcare provider before incorporating CBD into one's routine, especially for individuals with existing health conditions or those taking other medications. Given the limited regulatory oversight and varying product quality, it's crucial to approach CBD use cautiously. While some studies suggest potential benefits of CBD for sleep, more comprehensive research is needed to confirm its efficacy and safety.

This study analyzed data from the Jiangsu Nutrition Study to explore the relationship between dietary magnesium intake and sleep disorder symptoms over five years. Higher magnesium intake was linked to a reduced likelihood of daytime falling asleep in women but not men. No significant associations were found with daytime sleepiness or snoring in either gender. The findings suggest magnesium may play a role in sleep regulation, particularly for women, though self-reported data and other limitations mean further research is needed.

The Psychology Today article discusses magnesium's essential role in various bodily functions, including sleep regulation. Magnesium supports metabolic health, stabilizes mood, manages stress, and contributes to heart and bone health. Deficiency in magnesium is linked to insomnia and restless sleep, as the mineral helps maintain healthy levels of GABA, a neurotransmitter that promotes sleep. To improve sleep quality and, consequently, brain health and cognitive performance, the article suggests incorporating magnesium-rich foods into one's diet, such as dark leafy greens, seeds, nuts, legumes, and whole grains. These recommendations are based on scientific understanding of magnesium's role in the body, underscoring its importance in maintaining overall health and cognitive function.

This randomized controlled trial examined the effects of Magnesium-L-threonate (MgT) on sleep quality and daytime function in adults with self-reported sleep problems. Over 21 days, participants taking MgT experienced significant improvements in sleep quality, particularly deep and REM sleep, as measured by both subjective reports and objective tools like the Oura ring. MgT also enhanced mood, mental alertness, and daytime productivity. The findings suggest MgT's potential for improving cognitive function through better sleep and its brain bioavailability.

The NHS article "Melatonin: a hormone used for sleep problems" provides comprehensive information on melatonin, a hormone produced by the pineal gland that regulates sleep-wake cycles. It details melatonin's primary use in treating short-term sleep issues like insomnia, particularly in individuals aged 55 and over, and occasionally in children under specialist care. The article outlines appropriate dosages, potential side effects—including headaches, nausea, and drowsiness—and advises against alcohol consumption while taking melatonin, as it can diminish the hormone's effectiveness. Regarding brain health and cognitive performance, the article does not explicitly discuss melatonin's impact. However, by facilitating better sleep, melatonin may indirectly support cognitive functions such as memory, attention, and overall mental well-being, as quality sleep is crucial for these processes. The NHS, as a reputable healthcare provider, offers credible information, but the article lacks specific evidence linking melatonin use to direct cognitive enhancements.For lifestyle changes to improve brain health, the article emphasizes good sleep hygiene practices: maintaining a consistent sleep schedule, creating a restful environment, and avoiding stimulants before bedtime. These strategies can enhance sleep quality, thereby supporting cognitive function. While melatonin supplementation may assist with sleep onset, it should be used under medical supervision, especially since the article does not provide detailed evidence of its direct benefits on brain health.

This review examines melatonin's role in treating sleep disorders, including primary and comorbid insomnia, circadian rhythm disorders, and neurodegenerative conditions. Melatonin is most effective for sleep-onset issues and circadian rhythm alignment, particularly in older adults and those with delayed sleep phase syndrome. While prolonged-release melatonin formulations better mimic natural secretion, evidence varies for other conditions. Melatonin's safety profile supports its use under guidance, with benefits for sleep quality and related cognitive health.

This study evaluated 31 melatonin supplements, revealing significant inconsistencies in melatonin content, ranging from -83% to +478% of labeled amounts. Some products also contained serotonin, an unlisted ingredient with potential health risks. Variability was observed across product types and brands, raising concerns about supplement quality. These findings emphasize the need for stricter manufacturing and labeling standards to ensure consumer safety and reliable use of melatonin for sleep and cognitive health.

The National Center for Complementary and Integrative Health (NCCIH) article "Melatonin: What You Need To Know" provides an overview of melatonin, a hormone produced by the brain in response to darkness, which regulates sleep-wake cycles. The article discusses the use of melatonin supplements for conditions like jet lag, delayed sleep-wake phase disorder, certain sleep disorders in children, and pre- and post-surgical anxiety. It emphasizes that while melatonin can aid sleep, its effects on other bodily functions are not fully understood. Potential side effects include daytime drowsiness, headaches, dizziness, and nausea. The article advises consulting healthcare providers before use, especially for pregnant or breastfeeding individuals, and highlights that melatonin can interact with various medications.Regarding brain health and cognitive performance, the article does not provide specific evidence linking melatonin supplementation to cognitive enhancements. However, by promoting better sleep, melatonin may indirectly support cognitive functions such as memory consolidation and attention, as quality sleep is essential for these processes. The NCCIH, as a reputable institution, offers credible information, but the article lacks detailed evidence connecting melatonin use directly to improved cognitive performance.For lifestyle changes to enhance brain health, the article suggests maintaining good sleep hygiene practices: keeping a consistent sleep schedule, creating a dark and quiet sleep environment, and limiting exposure to light at night, particularly from screens. These practices can naturally boost melatonin production and improve sleep quality, thereby supporting cognitive function. While melatonin supplements may assist with sleep issues like jet lag or shift work disorder, they should be used under medical supervision, especially since the article does not provide comprehensive evidence of their direct benefits on brain health.

This meta-analysis evaluated 19 studies involving 1,683 participants to determine melatonin's efficacy for primary sleep disorders. Melatonin reduced the time needed to fall asleep by about 7 minutes and increased total sleep time by 8 minutes, with modest improvements in overall sleep quality. Higher doses and longer durations produced greater effects on sleep latency and total sleep time. While the improvements were smaller than those seen with prescription sleep medications, melatonin's low risk of side effects makes it a safe option for managing sleep disorders.

This randomized controlled trial examined the effects of high-grade chamomile extract on sleep disorders in 106 menopausal women. Over four weeks, the chamomile group showed significant improvements in sleep latency (time to fall asleep), time awake after sleep onset, number of awakenings, and total sleep time compared to placebo. Chamomile also reduced anxiety levels. However, improvements in overall sleep quality and efficiency were not statistically significant. These results suggest chamomile's potential for addressing sleep issues in menopausal women, which can enhance mood and cognitive performance by improving rest.

This systematic review and meta-analysis assessed the effects of oral magnesium supplementation on sleep in older adults with insomnia. Across three studies with 151 participants, magnesium reduced the time it took to fall asleep by an average of 17 minutes compared to placebo. While there was no significant increase in total sleep time, some measures, like sleep efficiency, showed improvement. The evidence was rated as low quality due to methodological concerns and small sample sizes, but magnesium supplementation appears safe and may modestly benefit sleep.

This randomized, placebo-controlled pilot study investigated chamomile extract's effects on chronic primary insomnia in 34 adults over four weeks. While chamomile reduced sleep latency (time to fall asleep) by about 16 minutes and decreased nighttime awakenings compared to placebo, these improvements were not statistically significant. Chamomile demonstrated modest benefits for fatigue and anxiety symptoms with no major side effects. The study concludes that chamomile may provide mild sleep and daytime functioning improvements, but further research is needed.

This cross-sectional study surveyed 387 cannabidiol (CBD) users to understand their usage patterns, focusing on self-perceived effects on stress, anxiety, and sleep. The majority used low doses (<50 mg/day) sublingually, often reporting improvements in these conditions. Female participants were more likely to use CBD for anxiety and insomnia, while younger users emphasized stress relief. While most users perceived benefits, the findings rely on self-reported data, highlighting the need for controlled studies to confirm CBD's efficacy in managing these issues and its implications for brain health and sleep quality.

The study "The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial" investigated the impact of magnesium on sleep quality in older adults with primary insomnia. Forty-six participants, aged 60-75, were randomly assigned to receive either 500 mg of magnesium or a placebo daily for eight weeks. Results showed that the magnesium group experienced significant improvements in sleep efficiency, total sleep time, and sleep onset latency compared to the placebo group. Additionally, there were increases in serum melatonin and renin levels, and a decrease in cortisol concentration, indicating enhanced sleep quality and reduced stress.These findings suggest that magnesium supplementation may benefit sleep quality in the elderly, which is crucial for maintaining cognitive function and overall brain health. Improved sleep can enhance memory consolidation and reduce the risk of cognitive decline. However, individuals should consult healthcare professionals before starting any supplementation, as excessive magnesium intake can lead to adverse effects. Given the study's rigorous design and publication in a peer-reviewed journal, the evidence is credible, yet further research is needed to generalize these findings to broader populations.

This randomized controlled trial assessed the effects of zinc supplementation on the sleep quality of ICU nurses over one month. Participants who received zinc supplements showed significant improvements in total sleep quality, subjective sleep experience, and reduced time to fall asleep compared to the placebo group. Zinc also increased serum zinc levels, suggesting a connection between zinc status and sleep improvements. This finding is significant as better sleep quality can enhance cognitive performance, alertness, and overall well-being in a high-stress profession.

This systematic review analyzed 35 randomized controlled trials to evaluate melatonin's effectiveness in improving sleep. The findings indicate that melatonin can help reduce sleep onset time, improve sleep duration slightly, and aid in aligning circadian rhythms for conditions like jet lag and insomnia. Effects were modest and variable, depending on dosage and formulations. While melatonin is considered safe with few adverse effects, the evidence is mixed regarding its effectiveness for shift workers or general sleep improvement in healthy populations.

The National Institutes of Health's Office of Dietary Supplements provides a comprehensive overview of valerian (Valeriana officinalis), an herb commonly used as a dietary supplement in the United States. Valerian is often included in products marketed as mild sedatives and sleep aids for conditions like nervous tension and insomnia. However, clinical studies on its effectiveness for sleep disorders have yielded inconclusive results. While certain constituents of valerian exhibit sedative effects in animal studies, the precise mechanisms of action in humans remain unclear. Notably, few adverse events have been reported with valerian use, but data on its long-term safety are lacking.Regarding brain health and cognitive performance, the potential sedative properties of valerian might aid individuals experiencing sleep disturbances, thereby indirectly supporting cognitive functions that depend on adequate rest. However, due to the inconclusive evidence of its efficacy and the absence of long-term safety data, it is advisable to consult healthcare professionals before incorporating valerian supplements into one's regimen. This recommendation aligns with the cautious stance presented in the NIH fact sheet, underscoring the importance of personalized medical advice.

This exploratory study investigated the relationship between vitamin intake and sleep patterns in 772 participants. The findings suggested that multivitamin or multiple vitamin users experienced more nighttime awakenings and increased wake time after sleep onset compared to non-users. There was no significant impact on sleep onset latency or total sleep time. These results indicate that vitamin supplementation may influence sleep maintenance, but more research is needed to confirm these effects and understand the mechanisms involved.