Supplements
The supplement truth table
One row per supplement. One column for evidence. One column for verdict — written without softening, and without an affiliate angle. If something doesn't work, it says so here.
| Supplement | Evidence | Mechanism | Verdict |
|---|---|---|---|
| Melatonin 0.3–1 mg, 4–5h before bedtime for timing effect | Moderate evidence | Phase-shifts circadian timing; mild sedative effect at higher doses | Useful for jet lag and delayed sleep phase. Weak for general insomnia. |
| Magnesium 200–400 mg glycinate or citrate (not oxide), evening | Limited evidence | Cofactor in GABAergic and parasympathetic signalling | Likely helps only if you're deficient. Marginal effect otherwise. |
| Ashwagandha 300–600 mg KSM-66 daily | Limited evidence | Reduces cortisol; possible GABAergic activity | Small but real effect on sleep onset latency in trials. Most studies are small. |
| L-Theanine 100–200 mg | Limited evidence | Increases alpha brain wave activity; calming without sedation | Useful for evening wind-down anxiety. Not a sleep aid per se. |
| Valerian root 300–600 mg standardised extract | Limited evidence | GABAergic; mechanism not fully characterised | Mixed evidence. Some users report improvement, trials are inconsistent. |
| CBD Not yet established for sleep | Emerging evidence | Modulates endocannabinoid system; anxiolytic at moderate doses | Early evidence is mixed and dose-dependent. Quality control is a major issue. |
| Lavender oil (oral) | Limited evidence | Possible 5-HT modulation | Some anxiolytic effect; sleep effect is small and likely indirect. |
| ZMA, GABA (oral), 5-HTP | No evidence | Various, none well-established for sleep in healthy adults | Insufficient evidence. Avoid unless under medical guidance. |
Evidence ratings reflect the current state of published research, not personal experience or commercial relationships. We hold no affiliate links on supplement pages.