Food & Nutrition for Improving Sleep: Supplements

Food & Nutrition for Improving Sleep: Supplements

In this article I’ll explore some popular supplements and the evidence concerning their impact on sleep, but first, I want to begin this email by emphasising a few key points:

The definition of a supplement is:

“a thing added to something else in order to complete or enhance it.”

When it comes to obtaining sleep-specific nutrients – food comes first.

There are many more benefits to eating real foods than receiving nutrients in concentrated pill form, be they natural or artificial.

Supplementation is only going to be effective if you are already putting in effort to address the lifestyle issues that are at the root cause of poor-quality sleep. 

Having said that, there is evidence from clinical research suggesting that sleep may benefit from a range supplements, some of which I’ll cover below. 


If there is one sleep-aiding mineral more vital for health than any other, it is magnesium.

Magnesium is the most abundant mineral in the human body. It is required to carry out more than 300 enzymatic reactions that are crucial for everything from energy production to relaxation, and it is found in every human tissue. 

Research indicates that upwards of 80% of the population are deficient in this vital mineral. 

This is the only nutrient I suggest that EVERYBODY supplements in some form.

Here are my recommendations:

Regarding sleep, magnesium is vital for the proper functioning of both melatonin and the neurotransmitter GABA which promotes relaxation and calm. 

I make sure to consume it it daily from a mixture of the sources mentioned!

Please consider where you are getting your daily dosage(s) of this vital nutrient!

Vitamin D

More than half of the world’s population is deficient in Vitamin D. 

Studies have found that low levels of Vitamin D were related to poor quality sleep and sleeping less than 5 hours a night.

You might want to consider supplementing with Vitamin D + K2 from NutriAdvanced, especially during the winter when accessibility to Vitamin D producing sunlight is poor. 


5-HTP is a precursor of serotonin. Some research has found that 5-HTP taken at nighttime might help some individuals to fall asleep faster and sleep more deeply.

You might want to consider supplementing with Night Time-5HTP by Healthspan.


Valerian root is used as a moderative sedative. It’s often recommended for individuals who have difficulty falling asleep as it has been shown to promote uninterrupted sleep. 

You might want to consider Valerian SleepAid by Healthspan.


Chamomile has been used for thousands of years to help promote sleep and relaxation. One study showed that chamomile can be used as a mild sedative and sleep inducer.

You might want to consider consuming Chamomile tea in the evening or before bed.

This just scratches the surface with regards to some of the most popular evidence-based supplements and herbal preparations that are used to promote sleep. 

Feel free to let me know if you have any questions about the products that you use currently or those that you are interested in learning more about.

In health,


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