Dietary supplements for sleep quality
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Dietary Supplements and Sleep Quality: Key Findings
Melatonin, Amino Acids, and Vitamin D for Sleep Quality
Several studies have found that melatonin, amino acids (such as tryptophan), and vitamin D supplements can significantly improve subjective sleep quality. Melatonin and amino acids, in particular, have shown consistent benefits, though the results for vitamin D and melatonin are sometimes mixed due to differences in study design and participant characteristics 12. Tryptophan supplementation, especially at doses of 1 gram or more, has been shown to reduce the time spent awake after sleep onset, further supporting its role in improving sleep quality .
Magnesium, Zinc, and Other Minerals
Magnesium and zinc are commonly used supplements for sleep, but the evidence supporting their effectiveness is mixed. Observational studies suggest a link between magnesium status and better sleep quality, but randomized controlled trials have not consistently confirmed these benefits. More research with larger sample sizes and longer follow-up periods is needed to clarify their roles 128.
Herbal and Botanical Supplements
Herbal supplements such as valerian, chamomile, hops, kava kava, lavender, lemon balm, passionflower, and lemon verbena have been studied for their effects on sleep. Among these, lemon verbena extract has shown significant improvements in sleep quality, sleep latency, and sleep efficiency in healthy adults with sleep disturbances. This supplement also increased nocturnal melatonin levels, which may explain its positive effects 34.
Other Compounds: Nitrates, L-Theanine, and Phytonutrients
Nitrates and L-theanine are also used as sleep aids, but current evidence from clinical trials is limited and inconsistent. Foods rich in phytonutrients, such as cherries, have been linked to improved sleep outcomes, possibly due to their influence on serotonin and melatonin activity 210.
Dietary Supplements for Shift Workers
For shift workers, dietary supplements have been found to improve sleep quality and daytime function. However, the variety of supplements studied and the limited number of high-quality trials make it difficult to draw firm conclusions about which supplements are most effective for this group .
Safety and Considerations
Most studies report a positive safety profile for dietary supplements used to improve sleep, but it is important to consider potential side effects and interactions with medications. The quality of evidence varies, and more well-designed studies are needed to make strong recommendations 45.
Conclusion
Melatonin, amino acids (especially tryptophan), and vitamin D are among the most promising dietary supplements for improving sleep quality, with some evidence also supporting magnesium, zinc, and certain herbal supplements like lemon verbena. However, the overall quality of evidence is mixed, and more research is needed to confirm the effectiveness and safety of these supplements for different populations. If considering dietary supplements for sleep, it is best to consult with a healthcare provider.
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