Sleep
Supplements studied for sleep.
Overview
Several supplements have moderate evidence for sleep improvement. Valerian (7 studies) is rated possibly effective. Ashwagandha (6 studies) may modestly improve sleep onset, duration, and quality at doses of 120–600 mg daily over 6–12 weeks, with stronger effects at higher doses in people with insomnia.
Glycine (4 studies) at 3 grams before bed may improve sleep quality over a few days. L-Theanine (6 studies) has unclear standalone benefit. Vitamin D (1 study) improved sleep quality in adults with sleep problems. See the heatmap and evidence reviews below.
Effect graph
Subscribe to access all content
Interactive visualisations of ranked conditions and clinical benefit with purchase guidance.
Already a subscriber? Sign in
Relevant supplements heatmap
Relevant supplements sorted by DEX Score.
Subscribe to access all content
See effect size, evidence strength, and trust at a glance for every condition.
Already a subscriber? Sign in
SupplementDEX Database
10 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
Subscribe to access all content
Read this and 2,600+ other evidence reviews on our practitioner plan.
Already a subscriber? Sign in
Evidence visualised
Subscribe to view condition evidence
Visual summaries of supplement evidence ranked by condition.
Already a subscriber? Sign in