Sleep supplements
Compounds that improve sleep onset, depth, and quality.
7 supplements in this category
Melatonin
Pineal-gland hormone that signals 'night-time' to the body. Most useful for jet lag and shifted sleep schedules; lower doses (0.3 mg) often work better than 5–10 mg.
Dose: 0.3–3 mg
Magnesium Glycinate
The best-tolerated, best-absorbed magnesium form for sleep and stress. Doesn't cause loose stools like citrate.
Dose: 200–400 mg elemental Mg
Magnesium L-Threonate
Only magnesium form proven to cross the blood-brain barrier in animals. Marketed for cognitive aging and sleep, but premium-priced.
Dose: 1.5–2 g (≈144 mg elemental Mg)
Magnesium Citrate
Most affordable absorbable magnesium. Doubles as a mild laxative — useful if constipated, less ideal if not.
Dose: 200–400 mg elemental Mg
L-Tryptophan
Serotonin and melatonin precursor. Generally safer than 5-HTP for daily use, with strong sleep-onset and mood support.
Dose: 500–1500 mg
Valerian Root
Traditional sedative herb that interacts with GABA receptors. Effects build over 2–4 weeks; less acute than melatonin.
Dose: 300–600 mg extract
Glycine
Sweet-tasting amino that lowers core body temperature for deeper sleep. Cheap, well-tolerated, and especially useful with magnesium glycinate.
Dose: 3 g before bed
All 21 comparisons in this category
Melatonin vs Magnesium GlycinateMelatonin vs Magnesium L-ThreonateMelatonin vs Magnesium CitrateMelatonin vs L-TryptophanMelatonin vs Valerian RootMelatonin vs GlycineMagnesium Glycinate vs Magnesium L-ThreonateMagnesium Glycinate vs Magnesium CitrateMagnesium Glycinate vs L-TryptophanMagnesium Glycinate vs Valerian RootMagnesium Glycinate vs GlycineMagnesium L-Threonate vs Magnesium CitrateMagnesium L-Threonate vs L-TryptophanMagnesium L-Threonate vs Valerian RootMagnesium L-Threonate vs GlycineMagnesium Citrate vs L-TryptophanMagnesium Citrate vs Valerian RootMagnesium Citrate vs GlycineL-Tryptophan vs Valerian RootL-Tryptophan vs GlycineValerian Root vs Glycine