Supplements for sleep

Compared by effect and evidence certainty. Cost is not currently assessed, and nothing here is sold to you.

Living evidence layers

Heat-treated Limosilactobacillus fermentum PS150 (HT-PS150)

Human-reviewed synthesis: none yet

Single-study estimate: MD 0.071 (CI -1.317 to 1.458)

Machine-proposed certainty: not_computable (display not assigned)

Papers contributing mapped outcomes

PMID 41515133 — mapping exact: PSQI total score, group*time interaction (GEE, N = 79) — primary full-cohort result, Table 2

Magnesium L-threonate 1 g/day

Human-reviewed synthesis: none yet

Pooled estimate: MD -2.1 (CI -3.4 to -0.8000000000000003)

Machine-proposed certainty: not_computable (display not assigned)

New evidence awaiting review

PMID 39252819 — provisional: Pittsburgh Sleep Quality Index (PSQI) total score

Melatoningrade Bmoderate certainty— reduces time to fall asleep; best for circadian timing

Safety: uncertain — Melatonin with an SSRI: possible additive sedation; evidence is thin.. Cost: not assessed. Evidence gaps: population bounds not reported.

Ashwagandhagrade Clow certainty— small, early-stage effect on sleep

Safety: moderate — Ashwagandha with an SSRI may carry additive sedative/serotonergic risk; evidence is limited.. Cost: not assessed. Evidence gaps: studied dose not reported; population bounds not reported; certainty or evidence strength remains limited.

Magnesiumgrade Clow certainty— may modestly reduce sleep-onset latency in older adults with insomnia, but the evidence is limited and low quality; benefit for general adults or magnesium glycinate specifically is uncertain

Safety: minor — Generally fine with an SSRI; space about 2 hours apart.. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.

5-HTPgrade Clow certainty— limited evidence for sleep; serotonergic, so caution with antidepressants

Safety: serious — 5-HTP raises serotonin; with an SSRI this risks serotonin syndrome. Do not combine without medical supervision.. Cost: not assessed. Evidence gaps: studied dose not reported; population bounds not reported; certainty or evidence strength remains limited.

Glycinegrade Clow certainty— small trials suggest improved subjective sleep quality and reduced next-day fatigue

Safety: no modeled interaction found; coverage unknown, not proven safe. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.

Valeriangrade Clow certainty— evidence is genuinely mixed: some low-quality trials report small improvements in subjective sleep quality, but the most rigorous reviews find no significant difference from placebo. Considered safe; not reliably effective.

Safety: no modeled interaction found; coverage unknown, not proven safe. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.

L-Theaninegrade Clow certainty— may improve subjective sleep quality via relaxation rather than sedation

Safety: minor — Commonly paired; L-theanine is said to smooth caffeine’s jitter. Low-stakes.. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.

Saffrongrade Clow certainty— small RCTs suggest improved sleep quality

Safety: no modeled interaction found; coverage unknown, not proven safe. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.

Vitamin Dgrade Clow certainty— Systematic review and meta-analysis (moderate certainty): vitamin D supplementation showed promise for improving sleep quality, but its effect on sleep quantity, sleep disorders, sleepiness, and restless legs syndrome was inconsistent across studies. Promising but not settled.

Safety: minor — Magnesium is a cofactor in vitamin D metabolism; the two are complementary.. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.