NutriStack
Symptom·Sleep·Reviewed May 30, 2026
Supplements for Delayed sleep phase (body clock runs late).
When delayed sleep phase (body clock runs late) is the complaint, these are the supplements most often associated with it in the NutriStack library, ranked by how directly each one targets it and by the strength of the evidence.
Ranked by relevance, top first.
Relevance reflects how directly each supplement targets this symptom in the NutriStack map. Evidence is the supplement’s own rating. Open any name for the full profile.
- 01MelatoninStrong95% match
A small evening dose taken several hours before the desired bedtime acts as a chronobiotic to advance a delayed internal clock to an earlier time.
SuggestedLow-dose (0.3 to 0.5 mg) immediate-release, taken 4 to 6 hours before current habitual sleep onset - 02Magnesium GlycinateModerate70% match
Supports GABAergic calming and may ease the physical and mental arousal that keeps a late chronotype awake once an earlier bedtime is attempted.
Suggested200 to 400 mg elemental magnesium in the evening - 03L-TheanineModerate62% match
Promotes relaxed alpha-wave brain activity that can reduce pre-sleep mental activation when trying to sleep before the body's late drive arrives.
Suggested100 to 200 mg in the hour before the target bedtime - 04GlycineLimited55% match
Lowers core body temperature via peripheral vasodilation, a physiological signal that helps initiate sleep at a newly targeted earlier hour.
Suggested3 g taken about 30 to 60 minutes before the desired bedtime - 05ApigeninLimited42% match
A flavonoid that binds benzodiazepine sites to produce mild relaxation, potentially easing the transition to an earlier bedtime.
Suggested50 mg (or via chamomile extract) in the evening - 06Vitamin B6Limited38% match
Acts as a cofactor in converting tryptophan to serotonin and then melatonin, supporting the substrate pathway for endogenous melatonin production.
SuggestedP-5-P (pyridoxal-5-phosphate) 10 to 25 mg with the evening meal
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