Supplements for better sleep, ranked by evidence, ranked by evidence.

Top 8 supplements, ranked by evidence

Tier	Supplement	Overview
Strong	Magnesium Glycinate	One of the most bioavailable and gentle forms of magnesium (Mg citrate is comparably bioavailable). Excellent for relaxation, sleep, and muscle recovery. Less likely to cause GI issues than other for...
Strong	Melatonin	The body's primary sleep-regulating hormone. Also a potent antioxidant with neuroprotective properties. Most people use doses far higher than needed.
Moderate	5-HTP	Direct precursor to serotonin, bypassing the rate-limiting tryptophan hydroxylase step. Effective for mood, sleep, and appetite regulation.
Moderate	Ashwagandha	Ayurvedic adaptogenic herb studied for stress, cortisol-related wellness markers, sleep quality, strength/recovery, and thyroid-related markers in selected populations.
Moderate	Glycine	The simplest amino acid with surprisingly powerful effects on sleep quality, collagen synthesis, and neuroprotection. A key component of glutathione.
Moderate	L-Theanine	Unique amino acid found primarily in green tea. Promotes calm alertness without drowsiness. Synergizes exceptionally well with caffeine for focused energy.
Moderate	L-Tryptophan	Essential amino acid precursor to serotonin and melatonin.
Moderate	Passionflower	Gentle calming herb for anxiety and sleep with fewer side effects than valerian.

Magnesium Glycinate for Sleep

Supplement

Magnesium Glycinate

Dose

200-350 mg elemental nightly

Form

Magnesium bisglycinate

Timing

30-60 minutes before bed

Notes

Lower evening doses often work as well as larger doses; 350 mg/day is the NIH supplemental UL unless a clinician is supervising higher intake.

Population

Useful when sleep problems coexist with stress or muscle tension.

Ashwagandha for Sleep support

Supplement

Ashwagandha

Dose

125-250 mg nightly

Form

Sensoril

Timing

30-60 minutes before bed

Notes

Often feels more calming than KSM-66.

Melatonin for Sleep onset

Supplement

Melatonin

Dose

0.3-1 mg nightly

Form

Immediate-release melatonin

Timing

30-60 minutes before bed

Notes

Lower doses often work better than aggressively high doses.

Melatonin for Jet lag

Supplement

Melatonin

Dose

0.5-3 mg nightly

Form

Immediate-release melatonin

Timing

At destination bedtime

Notes

Best used with light management and travel timing adjustments.

Melatonin for Delayed sleep phase

Supplement

Melatonin

Dose

0.3-1 mg nightly

Form

Low-dose melatonin

Timing

3-5 hours before target bedtime

Notes

Timing matters more than dose for circadian shifting.

Melatonin for Sleep maintenance

Supplement

Melatonin

Dose

1-3 mg nightly

Form

Extended-release melatonin

Timing

30-60 minutes before bed

Notes

Choose extended-release only when staying asleep is the main issue.

L-Theanine for Sleep support

Supplement

L-Theanine

Dose

200 mg nightly

Form

L-theanine

Timing

30-60 minutes before bed

Notes

Best when the problem is racing thoughts rather than circadian delay.

Glycine for Sleep support

Supplement

Glycine

Dose

3 g nightly

Form

Pure glycine powder

Timing

30-60 minutes before bed

Notes

Simple and often well tolerated.

Taurine for Calming support

Supplement

Taurine

Dose

1-2 g nightly

Form

Taurine powder or capsules

Timing

30-60 minutes before bed

Notes

Helpful when restlessness and nighttime tension coexist.

5-HTP for Sleep

Supplement

5-HTP

Dose

100 mg nightly

Form

5-HTP from Griffonia simplicifolia seed extract

Timing

30-60 minutes before bed

Notes

Clinical dose evidence: PMID 38309227. Avoid combining with serotonergic medications unless clinician supervised.

GABA for Sleep

Supplement

GABA

Dose

100-300 mg nightly

Form

PharmaGABA (naturally fermented, preferred)

Timing

30-60 minutes before bed

Notes

Clinical dose evidence: PMID 30263304.

L-Tryptophan for Sleep

Supplement

L-Tryptophan

Dose

500-1,000 mg nightly

Form

Free-form L-Tryptophan

Timing

30-60 minutes before bed

Notes

Clinical dose evidence: PMID 33942088.

Passionflower for Sleep

Supplement

Passionflower

Dose

200-400 mg nightly

Form

Standardized extract

Timing

30-60 minutes before bed

Notes

Clinical dose evidence: PMID 31714321.

Valerian Root for Sleep

Supplement

Valerian Root

Dose

300-600 mg nightly

Form

Standardized extract (0.8% valerenic acid)

Timing

30-60 minutes before bed

Notes

Clinical dose evidence: PMID 33086877.

2 claims reviewed

Tier	Claim	One-liner
Moderate evidence	Magnesium improves sleep quality	A clinically credible signal, especially when daily intake from food is low.
Emerging evidence	Ashwagandha improves sleep quality	Probably real, often secondary to the stress effect.

Documented interactions in this category

Stacking multiple sedating supplements (melatonin + magnesium + ashwagandha + GABA + glycine) can produce additive next-day grogginess. The interaction checker flags this.

Across the substances above, the public database has 202 documented pairings that touch at least one of them. Open the free interaction checker to scan a full routine.