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Sleep Improvement Supplements: Melatonin, Magnesium, and More

Explore various supplements that may enhance sleep quality, including melatonin, magnesium, valerian root, and vitamin B complex. Discover how these supplements can aid with insomnia and sleep duration, and learn the importance of consulting a healthcare provider before use.

  • what should i take to sleep better?

  • Several supplements have been studied for their potential to improve sleep quality:

    1. Melatonin: This hormone is often used to regulate sleep-wake cycles, especially for conditions like insomnia and jet lag. It is relatively safe for short-term use and can help reduce the time it takes to fall asleep, increase total sleep time, and improve sleep quality12.

    2. Magnesium: This mineral may support sleep quality due to its role in regulating neurotransmitters. Studies combining magnesium with melatonin and vitamin B complex have shown improvements in insomnia symptoms3.

    3. Vitamin B Complex: Specifically, vitamins B6 and B12 have been used alongside magnesium and melatonin with some success in addressing insomnia3.

    4. Valerian Root and Hops: These herbal supplements are traditionally used for reducing sleep latency and increasing sleep quality. They may work by modulating neurotransmitter systems4.

    5. Linden, Hawthorn, and Vitamin B1 (thiamine): These ingredients, in combination with melatonin, have shown potential in studies for improving sleep quality and reducing insomnia symptoms5.

    It's advisable to consult with a healthcare provider before starting any supplement, as they can help determine if these supplements are appropriate for your situation and advise on dosages, especially since some supplements can interact with medications you may be taking12.

    Footnotes

    1. Mayo Clinic Staff, "Mayo Clinic Q and A: Can a supplement help you sleep?", Mayo Clinic, 2023. ↩ ↩2

    2. Brent A. Bauer, "Pros and cons of melatonin," Mayo Clinic, 2022. ↩ ↩2

    3. Gorica Djokic, "The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia," NCBI, 2019. ↩ ↩2

    4. Ji Won Yeom, "Herbal and Natural Supplements for Improving Sleep: A Literature Review," PubMed, 2024. ↩

    5. Matteo De Simone, "Enhancing Sleep Quality: Assessing the Efficacy of a Fixed Combination of Linden, Hawthorn, Vitamin B1, and Melatonin," NCBI, 2023. ↩

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