Best Vitamins and Natural Supplements for Better Sleep

We all know that restful sleep is just as important as exercise. But getting quality sleep isn’t always easy if you struggle to get eight hours of restful sleep every night or suffer from insomnia. There’s a lot of sleep advice out there, and you might think your best bet is to take some strong medication. Thankfully, whether you get it through your diet or in pill form, vitamins play an important role in promoting healthy sleep patterns.

read more: Melatonin making you sleepy? Try these dietary supplements to help you fall asleep instead

Here are the best vitamins and supplements to take for the best sleep possible.

How to choose the best vitamins for sleep

The vitamins and supplements on this list were chosen based on my personal experience and thorough market research on natural sleep aids. Each vitamin and supplement is backed by scientific research. Although supplements are not regulated by the FDA, all of the supplements on this list are generally considered safe sleep aids. Cautions are provided regarding some medications in particular.

Best Sleep Vitamins and Supplements

Ditch the sleeping pills that have drowsy side effects and promote sleepiness with these natural vitamins and supplements.

magnesium

This essential nutrient is important for brain and muscle function, blood pressure regulation, bone development, and more. Magnesium also helps you sleep better at night. Research suggests that magnesium may help with insomnia by helping to regulate circadian rhythms. Low magnesium levels have also been linked to poor sleep.

Magnesium has few side effects, but taking too much can cause nausea, cramps, and diarrhea.

Melatonin

Melatonin is a well-known sleep supplement. This hormone is naturally produced in the brain at night to signal to the body that it’s time to bed. Synthetic melatonin mimics this natural hormone and helps you fall asleep faster. It may also help with sleep disorders like jet lag and delayed sleep-wake syndrome.

If you take melatonin, watch for side effects such as headache, upset stomach, daytime fatigue, and strange dreams.

Gamma Aminobutyric Acid (GABA)

Gamma-aminobutyric acid (GABA) is an amino acid neurotransmitter found naturally in the brain (and in some foods) that helps calm the body. By slowing down the transmission of messages from the brain to the central nervous system, GABA may reduce anxiety and stress and improve sleep quality. One study found that taking 300 mg of GABA per day improved sleep quality in 40 insomniacs after four weeks.

More research is needed on the effects of GABA supplements. Use caution if pregnant or breastfeeding. Consult your doctor before taking supplements.

L-Theanine

This amino acid is found naturally in mushrooms and is sometimes made into a tea. L-theanine works similarly to glutamate, an amino acid in the brain that helps transmit signals throughout the body. Studies suggest that L-theanine may promote calmness and help relieve anxiety and stress. One review found that L-theanine is a generally safe natural sleep aid that doesn’t make you feel drowsy.

Be careful not to mix L-Theanine with blood pressure medications. The amino acid can lower blood pressure, so if you are taking high blood pressure medication, use caution and consult your doctor. Also, be careful about mixing L-Theanine with sedatives.

Valerian Root

Valerian root comes from a white flower native to Europe and Asia. The plant has long been used to treat cramps, headaches, and most commonly, insomnia. Although research is lacking, some studies suggest that valerian root may be most effective for those unable to sleep due to menopausal symptoms. This low-risk herbal remedy is cost-effective and may improve overall sleep quality.

Valerian root can be drunk as a tea or taken as a supplement. If you’re looking for a tea that will help you relax and fall asleep, look for teas that contain valerian root. and chamomile.

chamomile

Chamomile is a flower that is widely used to promote sleepiness and relieve anxiety. It can also soothe stomach discomfort. When taken at night, chamomile can help calm the mind and induce sleep. Research has shown that flavonoids (chemicals found in plants) bind well to GABAA neuroreceptors in the brain.

I recommend drinking chamomile as a tea, which is much less expensive than opting for chamomile supplements.

Vitamin D

Keep in mind that Vitamin D may also promote better quality sleep. However, it is not the vitamin itself that will improve your insomnia. If you are deficient in the vitamin, we recommend taking a Vitamin D supplement. Research has shown that low Vitamin D levels can lead to poorer sleep quality. This may be due to the fact that Vitamin D is required for all tissues of the brain, especially the parts essential for sleep.

We don’t recommend taking a vitamin D supplement for sleep unless you’re already deficient in vitamin D. Instead, take one of the other vitamins or supplements on this list.

The risks of sleep supplements

Vitamins and supplements are generally considered safe because they are already naturally found in our diets and bodies. However, before taking any supplements, you should consult with your doctor. Supplements can interact with certain medications and cause dangerous side effects. It is important to consult with your doctor before taking any vitamins or supplements, especially if you are pregnant or breastfeeding.