Three supplements I take for sleep#sleepsupplements

I actually have a slight problem with supplements (I take a lot) but of course, as a doctor, I like to research them beforehand and look at the evidence behind whether these are likely to have any biological effects.

1. Magnesium. So a lot of people take magnesium for sleep but the evidence itself is actually quite weak. There are some observational studies that have shown that higher magnesium intake is associated with longer sleep duration and maybe some evidence that it might be helpful in older patients but overall, the evidence is weak. However, I have found this to be somewhat helpful and there are no long-term safety issues. There are a few different forms of magnesium and magnesium glycinate is likely to be the one that is most likely to be helpful for sleep.

2. L-theanine. This is a compound found in matcha and it’s like to have a mild anxiolytic effect. In terms of sleep, it is thought to help to induce sleep by making you feel more calm. A meta-analysis from 2025 has shown improvement in sleep onset and overall sleep quality. There are no long-term safety issues in any studies. I take this quite regularly.

3. Glycine. This is one of the amino acids and there are some small studies from Japan that showed that taking 3g of glycine before sleep improved sleep quality. One of the proposed mechanisms for glycine is that it lowers the core body temperature (generally, slightly colder temperature is better for sleep).

Does anyone have any experience with these or other supplements? We can share notes!

#sleepaid #sleepsupplements #sleepbetter #sleep #sleepsupport

Видео Three supplements I take for sleep#sleepsupplements канала memoryofyourface