Rating of the best dietary supplements for sleeping

The rating of the best dietary supplements for sleeping: a complete review and choice of choice

1. Melatonin: sleep hormone in addition

Melatonin, a hormone produced by the pineal gland, plays a key role in the regulation of circadian rhythms, the internal watches of the body that control the sleep-bite cycle. Its level naturally increases in the evening, signaling the body about the onset of sleep time, and decreases in the morning, contributing to awakening. The additives of melatonin synthetically reproduce this hormone, helping to regulate sleep, especially with violations associated with the change of time zones (jetlag), replaceable work or primary insomnia.

• The mechanism of action: Melatonin acts, associated with receptors of melatonin MT1 and MT2 in the brain. Activation of MT1 receptors contributes to drowsiness and reduces vigilance, and MT2 receptors affect the phase of circadian rhythms.

• Advantages:

  • Reducing the time of falling asleep: Melatonin helps to fall asleep faster, especially with difficulties with the beginning of sleep.
  • Improving the quality of sleep: can contribute to deeper and more calm sleep, reducing the number of night awakenings.
  • The softening of the symptoms of Jetla: helps to adapt to new time zones, reducing fatigue and disorientation.
  • Support for replaceable work: regulates circadian rhythms in people working in night shifts, improving sleep and daytime activity.

• Dosage: It is usually recommended to start with a low dose (0.3-1 mg) 30-60 minutes before bedtime. The dosage can be gradually increased to 3-5 mg, if necessary, but it is better to consult a doctor.

• Side effects: Melatonin is usually well tolerated, but some people may have side effects, such as headache, dizziness, nausea, drowsiness during the day and irritability. More serious side effects, such as depression, anxiety and increasing blood pressure, can rarely occur.

• Contraindications: Melatonin is not recommended for pregnant and nursing women, people with autoimmune diseases, depression, blood coagulation disorders and those who take anticoagulants, immunosuppressants or antidepressants. It is important to consult a doctor before taking melatonin, especially if there are any diseases or other drugs.

• Output forms: Melatonin is available in various forms, including tablets, capsules, chewing tablets, sprays and liquids. Tablets and capsules are the most common forms. Chewing tablets and fluids can be more convenient for people who have difficulty swallowing tablets. Sprays provide faster absorption.

• The best brands: Now Foods, Natrol, Life Extension, Source Naturals. When choosing an additive of melatonin, it is important to pay attention to the purity of the product and the availability of certificates of independent laboratories confirming quality and content.

2. Valerian: traditional sedative

Valerian is a medicinal plant whose root is traditionally used to facilitate anxiety, nervous tension and improve sleep. It contains various active compounds, including valerian acid, outlet acid and iridoids, which are believed to have a calming effect on the central nervous system.

• The mechanism of action: It is believed that valerian affects the level of gamma-aminomatic acid (GABA), neurotransmitter, which plays a key role in the regulation of nervous activity and has a calming effect. Valerian can increase the level of GABA in the brain, which helps to relax and improve sleep.

• Advantages:

  • Improving the quality of sleep: Valerian can help improve the quality of sleep, reduce the time of falling asleep and reduce the number of night awakenings.
  • A decrease in anxiety and nervous tension: it can have a calming effect, reducing the feeling of anxiety, nervousness and irritability.
  • Relief of symptoms of insomnia: Valerian can be useful in the treatment of mild and moderate insomnia.

• Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime. However, the dosage may vary depending on individual needs and the concentration of the extract. It is important to follow the instructions on the packaging of the product and consult a doctor if necessary.

• Side effects: Valerian is usually well tolerated, but some people may have side effects, such as headache, dizziness, stomach disorder and drowsiness during the day. In rare cases, allergic reactions may occur.

• Contraindications: Valerian is not recommended for pregnant and nursing women, children under 3 years of age and people taking sedatives, antidepressants or alcohol. It is important to consult a doctor before taking valerian, especially in the presence of any diseases or taking other drugs.

• Output forms: Valerian is available in various forms, including capsules, tablets, tinctures and tea. Capsules and tablets are the most common forms. Tinctures and tea can be more convenient for people who prefer liquid forms.

• The best brands: Nature’s Way, Gaia Herbs, Herb Pharm, Solaray. When choosing a valerian additive, it is important to pay attention to a standardized extract containing a certain amount of valerian acid.

3. Magnesium: Mineral for relaxation and sleep

Magnesium is an important mineral that plays a key role in many body functions, including regulation of the nervous system, muscle function and sleep. Magnesium deficiency can lead to anxiety, stress, muscle cramps and sleep disturbances.

• The mechanism of action: Magnesium is involved in the regulation of neurotransmitters, such as GABA, which contribute to relaxation and reduction of nervous excitability. It also helps to regulate the hormone melatonin, which plays an important role in the sleeping cycle. In addition, magnesium promotes muscle relaxation, which can facilitate falling asleep and improve sleep quality.

• Advantages:

  • Improving the quality of sleep: Magnesium can help improve the quality of sleep, reduce the time of falling asleep and reduce the number of night awakening.
  • A decrease in anxiety and stress: it can have a calming effect, reducing a sense of anxiety, stress and nervousness.
  • Relief of muscle cramps: magnesium helps to relax muscles, which can relieve muscle cramps and convulsions that can interfere with sleep.
  • Regulation of blood sugar: magnesium can help regulate blood sugar, which can be useful for people with diabetes or insulin resistance, which often have sleep disturbances.

• Dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. However, the dosage may vary depending on individual needs and health. To improve sleep, it is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime.

• Side effects: Magnesium is usually well tolerated, but at high doses, side effects can occur, such as diarrhea, nausea and cramps in the abdomen.

• Contraindications: Magnesium is not recommended for people with renal failure, bradycardia (slowed heart rhythm) and Miastenia Gravis. It is important to consult a doctor before taking magnesium, especially in the presence of any diseases or taking other drugs.

• Output forms: Magnesium is available in various forms, including magnesium oxide, magnesium citrate, magnesium glycine, magnesium tronate and magnesium sulfate (English salt). Magnesium glycinate and magnesium tronate are considered the most bioavailable forms that are well absorbed by the body and less often cause side effects from the gastrointestinal tract.

• The best brands: Now Foods, Doctor’s Best, Natural Vitaly, Thorne Research. When choosing a magnesium additive, it is important to pay attention to the form of magnesium and the availability of certificates of independent laboratories confirming quality and content.

4. L-dean: amino acid for relaxation

L-theanine is an amino acid that is contained in tea (especially in green tea) and has a calming and relaxing effect. It helps to improve mood, reduce anxiety and improve sleep quality.

• The mechanism of action: L-theanine affects the level of neurotransmitters in the brain, such as GABA, dopamine and serotonin, which play an important role in the regulation of mood, anxiety and sleep. It also increases alpha waves in the brain that are associated with a state of relaxation and meditation.

• Advantages:

  • Reducing anxiety and stress: L-theanine can help reduce the feeling of anxiety, stress and nervousness, contributing to relaxation and improvement of mood.
  • Improving the quality of sleep: it can help improve the quality of sleep, reduce falling asleep and reduce the number of night awakenings.
  • Improving concentration and attention: L-theanine can improve concentration and attention, especially in combination with caffeine.
  • Improving cognitive functions: it can improve cognitive functions, such as memory and training.

• Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. The dosage can be gradually increased to 400 mg, if necessary.

• Side effects: L-theanine is usually well tolerated and has few side effects. In rare cases, headache, dizziness and stomach disorder may occur.

• Contraindications: L-theanine is not recommended for pregnant and nursing women, children under 12 years of age and people taking antihypertensive drugs. It is important to consult a doctor before taking the L-theanine, especially in the presence of any diseases or taking other drugs.

• Output forms: L-theanine is available in various forms, including capsules, tablets and powder. Capsules and tablets are the most common forms.

• The best brands: Suntheanine (patented form L-theine), Now Foods, Jarrow Formulas, Source Naturals.

5. Chamomile: Herbal tea to calm

Chamomile is a medicinal plant, the flowers of which are traditionally used for the preparation of tea, which has a calming and relaxing effect. It contains various active compounds, including apigenin, which are believed to have a calming effect on the central nervous system.

• The mechanism of action: It is believed that apigenin is associated with the receptors of the GABA in the brain, which helps to relax and decrease anxiety. Chamomile also has anti -inflammatory and antioxidant properties that can contribute to the general improvement of health and well -being.

• Advantages:

  • Improving the quality of sleep: chamomile can help improve sleep quality, reduce falling asleep and reduce the number of night awakenings.
  • Reducing anxiety and stress: it can have a calming effect, reducing a sense of anxiety, stress and nervousness.
  • Relief of gastrointestinal disorders: chamomile can help alleviate the symptoms of gastrointestinal disorders, such as bloating, spasms and diarrhea.
  • Improving the condition of the skin: it can help improve the condition of the skin, reducing inflammation and irritation.

• Dosage: It is usually recommended to brew 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes and drink tea 30-60 minutes before bedtime.

• Side effects: Chamomile is usually well tolerated, but some people may have allergic reactions, especially in people with allergies to plants of the family of complex -colored (for example, ambrosia, chrysanthemums and margaritas).

• Contraindications: Chamomile is not recommended for pregnant and nursing women, children under 6 months of month and people taking anticoagulants. It is important to consult a doctor before taking chamomile, especially in the presence of any diseases or taking other drugs.

• Output forms: Chamomile is available in various forms, including dried flowers, tea bags, capsules and extracts.

• The best brands: Traditional Medicinals, Celestial Seasonings, Yogi Tea, Pukka Herbs. When choosing chamomile tea, it is important to pay attention to organic origin and lack of additives.

6. Glycine: amino acid to improve sleep and cognitive functions

Glycine is an amino acid that plays an important role in many body functions, including regulation of the nervous system, muscle function and sleep. It is also a building block for proteins and is involved in the synthesis of collagen.

• The mechanism of action: Glycine acts as a neurotransmitter in the brain, associated with glycine receptors, which play an important role in the regulation of sleep, anxiety and cognitive functions. It can also help reduce body temperature, which contributes to falling asleep.

• Advantages:

  • Improving the quality of sleep: glycine can help improve sleep quality, reduce falling asleep and reduce the number of night awakening.
  • A decrease in anxiety and stress: it can have a calming effect, reducing a sense of anxiety, stress and nervousness.
  • Improving cognitive functions: glycine can improve cognitive functions, such as memory and attention.
  • Protection of the liver: He can help protect the liver from damage caused by alcohol and other toxins.

• Dosage: It is usually recommended to take 1-3 grams of glycine 30-60 minutes before bedtime.

• Side effects: Glycine is usually well tolerated, but some people may have side effects, such as nausea, vomiting and stomach disorder.

• Contraindications: Glycine is not recommended for people with renal failure and pregnant women. It is important to consult a doctor before taking glycine, especially in the presence of any diseases or taking other drugs.

• Output forms: Glycine is available in various forms, including powder, capsules and tablets.

• The best brands: Now Foods, BulkSupplements, Thorne Research.

7. Triptophan: Serotonin precursor and melatonin

Triptofan is an indispensable amino acid that is a precursor of serotonin and melatonin, neurotransmitters, playing an important role in the regulation of mood and sleep.

• The mechanism of action: Triptofan is converted into serotonin in the brain, which is then converted into melatonin. Serotonin affects mood, appetite and sleep, and melatonin regulates circus rhythms.

• Advantages:

  • Improving mood: Tryptophan can help improve mood, reducing the symptoms of depression and anxiety.
  • Improving the quality of sleep: it can help improve the quality of sleep, reduce falling asleep and reduce the number of night awakenings.
  • Decrease in appetite: Tryptophan can help reduce appetite, especially craving for carbohydrates.

• Dosage: It is usually recommended to take 500-1000 mg of tryptophan 30-60 minutes before bedtime.

• Side effects: Triptophanes can cause side effects, such as nausea, vomiting, diarrhea and drowsiness.

• Contraindications: Triptofan is not recommended for people taking antidepressants, especially monoaminoxidase inhibitors (IMAO). It is important to consult a doctor before taking a tripophane, especially in the presence of any diseases or taking other drugs.

• Output forms: Tryptophan is available in various forms, including capsules and tablets.

• The best brands: Now Foods, Jarrow Formulas, Source Naturals.

8. 5-HTP: a derivative of a tripophane to increase serotonin

5-hydroxyrypthophanes (5-HTP) is an amino acid that is an intermediate product in the metabolism of tripophanes and is used to increase the level of serotonin in the brain.

• The mechanism of action: 5-HTP easily penetrates through a hematoencephalic barrier and is converted into serotonin in the brain.

• Advantages:

  • Improving mood: 5-HTP can help improve mood, reducing the symptoms of depression and anxiety.
  • Improving the quality of sleep: it can help improve the quality of sleep, reduce falling asleep and reduce the number of night awakenings.
  • Decrease in appetite: 5-HTP can help reduce appetite, especially craving for carbohydrates.

• Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.

• Side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea and drowsiness. In rare cases, serotonin syndrome can occur, especially when taking antidepressants in combination.

• Contraindications: 5-HTP is not recommended for people taking antidepressants, especially inhibitors of monoaminexidase (IMAO) and selective inhibitors of the reverse capture of serotonin (SIOS). It is important to consult a doctor before taking 5-HTP, especially in the presence of any diseases or taking other drugs.

• Output forms: 5-HTP is available in various forms, including capsules and tablets.

• The best brands: Now Foods, Natrol, Doctor’s Best.

9. Musical therapy and binaural rhythms

Although this is not dietary supplements, musical therapy and the use of binaural rhythms are non -invasive methods that can help relax and improve sleep.

• The mechanism of action: Music at a slow pace (60-80 beats per minute) can activate the parasympathetic nervous system, reducing the heart rate, blood pressure and stress hormones. Binaural rhythms are created by listening to two different frequencies in each ear, which makes the brain create a third frequency that can affect the brain waves and promote relaxation and sleep.

• Advantages:

  • Reducing anxiety and stress: music and binaural rhythms can help reduce the feeling of anxiety, stress and nervousness.
  • Improving the quality of sleep: they can help improve sleep quality, reduce falling asleep and reduce the number of night awakening.
  • Improving mood: Music can help improve mood and reduce the symptoms of depression.

• Dosage: It is recommended to listen to relaxing music or binaural rhythms for 30-60 minutes before bedtime.

• Side effects: Musical therapy and binaural rhythms are usually well tolerated and have little side effects.

• Contraindications: There are no famous contraindications.

• Output forms: Various applications and online platforms that offer relaxing music and binaural rhythms are available.

10. Comprehensive sleeping additives

Many manufacturers offer comprehensive sleeping supplements that contain a combination of various ingredients, such as melatonin, valerian, magnesium, L-theanine and chamomile. These additives can be more effective than individual ingredients, thanks to the synergistic effect.

• Advantages:

  • A comprehensive impact on sleep: complex additives can help improve all aspects of sleep, including falling asleep, sleep quality and duration of sleep.
  • Convenience: they contain several ingredients in one capsule or tablet, which simplifies the reception.

• Dosage: Follow the instructions on the packaging of the product.

• Side effects: Side effects depend on the ingredients that make up the additive.

• Contraindications: Contraindications depend on the ingredients that make up the additives.

• Output forms: Complex sleeping additives are available in various forms, including capsules, tablets and chewing tablets.

• The best brands: Nested Naturals Luna, Zhou Nutrition Sleep Support, Pure Encapsulations Sleep Nutrients.

Important considerations when choosing dietary supplements:

• Consult a doctor: Before taking any dietary supplement for sleep, it is important to consult a doctor, especially if you have any diseases or you take other medicines.
• Start with a low dose: Start with a low dose and gradually increase it, if necessary.
• Be patient: It may take several days or weeks to notice the effect of dietary supplements for sleeping.
• Pay attention to side effects: If you have any side effects, stop taking dietary supplements and consult your doctor.
• Choose quality products: Choose products from well -known manufacturers who have been tested for cleanliness and efficiency.
• Do not rely only on dietary supplement: A dietary supplement for sleeping can be useful, but they are not a replacement for a healthy lifestyle. Try to observe sleep mode, play sports and avoid using caffeine and alcohol before bedtime.

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This comprehensive guide provides a detailed overview of the best sleep supplements, their mechanisms of action, benefits, dosages, side effects, contraindications, and recommended brands. Remember to consult with a healthcare professional before starting any new supplement regimen.