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Effective Supplement Combinations for Improving Sleep Quality: Insights and Recommendations

Explore the best supplement combinations for achieving better sleep, including melatonin, magnesium, zinc, and more. Learn from clinical research and community experiences, and discover recommended products on Pillser.

  • What has been the best combination of supplements that you have taken to get a great night's sleep? I have seen various blends from companies that combine L theanine, magnesium glycinate, and various other minerals but I wanted to see what people here had to say. Bonus if any of you have tried our PreSleep or other supplements like them

  • Several supplement combinations have shown promise in improving sleep quality based on clinical research. Here are some key combinations backed by studies:

    1. Melatonin, Magnesium, and Zinc: A study found that this trio significantly improved sleep quality and total sleep time in participants with primary insomnia1.

    2. Linden, Hawthorn, Vitamin B1, and Melatonin: This combination reduced insomnia symptoms and improved both sleep quality and mental well-being2.

    3. Valerian, Hops, and Melatonin: Herbal supplements like valerian and hops have been noted to enhance sleep quality by modulating neurotransmitter systems and regulating sleep-wake cycles3.

    4. Magnesium, Melatonin, and Vitamin B Complex: Supplementing with these components has been demonstrated to aid in the management of insomnia, with improvements noted in sleep onset and duration4.

    5. GABA and L-Theanine: This mixture appears to decrease sleep latency and improve non-REM sleep, showing better effects when combined rather than used individually5.

    If you are looking for product recommendations based on these combinations, let me know and I can search for them on Pillser.

    Footnotes

    1. Mariangela Rondanelli, "The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial," PubMed Central, 2024. ↩

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

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

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

    5. Suhyeon Kim, "GABA and l-theanine mixture decreases sleep latency and improves NREM sleep," NCBI, 2019. ↩

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