I am a doctor – these are the most effective sleep aids you can take.

Sleep-supporting dietary supplements: an overview of magnesium, vitamin D, probiotics, melatonin and plant-based alternatives

Sleep deprivation is widespread. A significant portion of the population regularly sleeps less than the recommended seven hours per night. Consequently, there is a large selection of over-the-counter supplements available – from magnesium and CBD to herbal mixtures.

But which substances have been scientifically studied, which are only suitable for short-term use – and which should be critically evaluated?

magnesium

Magnesium is one of the most frequently used over-the-counter sleep supplements.

Studies show that magnesium can improve sleep quality – especially in people with a proven deficiency. With normal magnesium levels, the effect is significantly less pronounced.

A magnesium-rich diet (e.g., with nuts, seeds, legumes, dark chocolate) can be beneficial. In certain cases, a balanced mineral supplement may be a helpful addition.

Vitamin D

Vitamin D deficiency has been linked to sleep disorders in studies. Initial research suggests that supplementation may have positive effects on sleep patterns in individuals with low baseline levels.

Especially during months with little sunshine, a daily supplement of 800–1000 IU of vitamin D3 can be beneficial. Consultation with a medical professional is recommended.

Combinations of vitamin D, prebiotics and probiotics are also being investigated, as the gut microbiome can influence sleep regulation.

Probiotics

Several studies are investigating the role of the gut microbiome in sleep quality and stress regulation.

Probiotic preparations containing Lactobacillus strains have been analyzed in clinical trials. Some studies report improvements in sleep quality, particularly in individuals with impaired gut health.

A combination drug such as YourGut+ was studied in a clinical trial in long-Covid patients and showed improvements in certain sleep-related parameters.

Melatonin

Melatonin can be helpful in the short term for jet lag or acute sleep disorders. However, long-term use can affect the body's own melatonin production.

Many experts therefore recommend strategies that support natural melatonin production.

Plant-based alternatives

chamomile

The active ingredient apigenin can interact with the GABA system, which is involved in sleep regulation. Studies have shown that concentrated extracts have stronger effects than simple tea preparations.

Ginger

Ginger contains bioactive plant compounds and is discussed as a so-called "bioenhancer" because it can support the absorption of certain phytochemicals.

valerian

Valerian is traditionally used for calming purposes. Studies show that about half of those using it experience short-term improvements, while others do not. Sedative effects may occur.

Ashwagandha

Some randomized controlled trials report stress reduction and improved sleep parameters. However, sedative effects can also occur, which is why long-term use is viewed critically.

CBD oil

The scientific evidence is mixed. In some well-controlled studies, no significant difference in sleep quality was found compared to the placebo group. A placebo effect may play a role.

Phytonightplus+

Phytonightplus+ is a phytochemical-rich food supplement with ingredients such as pomegranate, chamomile, citrus bioflavonoids, turmeric and resveratrol.

A clinical study of individuals with long-term COVID-19 documented improvements in sleep parameters and daytime sleepiness. The plant-based ingredients do not have a sedative effect, but are discussed in connection with supporting natural melatonin production processes.

Antihistamines

Antihistamines such as diphenhydramine or doxylamine can cause drowsiness in the short term. However, with prolonged use, tolerance can develop, and side effects such as dry mouth or daytime sleepiness are possible.

Conclusion

In the short term, melatonin or sedatives can be helpful. However, for long-term support, strategies that include the following seem more sensible:

• optimize vitamin D status

• Compensate for mineral deficiencies

• supporting the gut microbiome

• Use of plant phytochemicals

• promote a stable circadian rhythm

Lifestyle measures remain the most important basis.

From: Professor Robert Thomas

NHS Consultant Oncologist At Addenbrooke's And Bedford Hospital homas, R. (2024, August 26). I'm a doctor – these are the most effective sleep supplements you can take. Nationalworld. https://www.nationalworld.com/health/best-sleep-supplements-4756949