Nutritional Supplements For Sleep
Melatonin, Tranquilizing Amino Acids and Other Natural Sleeping Aids
Oct 24, 2008
Besides herbs that promote sleep, there are other types of supplements that can help with insomnia and other sleep disorders. Melatonin is probably the best known one, but there are others that can be equally helpful.
Melatonin
Melatonin is a natural hormone secreted by the pineal gland in the brain in response to light - or rather, the lack of it. Modern lifestyle can cause problems with melatonin secretion, with things like artificial lighting, shift work and jet lag. Melatonin is also a powerful antioxidant and may prevent cancer and help IBS and migraine.
The best dose to aid sleep varies between individuals, from 0.3 mg (300 mcg) to as much as 6-9 mg. In many countries, including the United States, melatonin is considered a nutritional supplement, but in others it is a prescription medication.
L-tryptophan/5-HTP
L-tryptophan is an essential amino acid found in many foods. It has been used to explain why foods like turkey make many people sleepy. Both L-tryptophan and 5-HTP (5-hydroxytryptophan) are precursors to serotonin (5-hydroxytryptamine or 5-HT), so they can also lift mood.
In most countries both L-tryptophan and 5-HTP are sold as supplements, but in some legistlations they may be considered prescription drugs. 5-HTP should never be taken with vitamin B6, even though some supplements contain them both. Those who are taking antidepressants or have bipolar disorder should consult their doctors first.
Inositol
Inositol is a type of sugar which has been shown to be very helpful for anxiety disorders in large doses of up to 20 grams. Much smaller doses, 500-750 mg, can be helpful for sleeping problems, especially for people who experience nighttime awakenings and cannot easily fall asleep again. It often works well in combination with melatonin.
Inositol is one of the safest supplements and side effects are extremely rare, but it should not be used by those who are taking valproate, lithium or MAO inhibitor drugs.
Magnesium
Magnesium is not really a sleep aid as such, but it acts as a mild muscle relaxant and some people find that it improves quality of sleep. It can also reduce night sweats.
L-theanine
L-theanine is an amino acid found in tea with calming properties. It is also available as a supplement, though is somewhat pricey. It is more useful for anxiety, but can also help sleep, if excessive anxiety and worry lead to insomnia.
GABA
GABA is the primary inhibitory neurotransmitter in the brain. Most sedatives (both herbal and pharmaceutical) act by increasing GABA levels or activating GABA receptors. It is also possible to purchase GABA itself as a supplement, but it may not cross the blood brain barrier in all individuals, resulting in variable efficacy.
Taurine
Taurine is an amino acid naturally present in many foods. It is also added to energy drinks, not because of stimulant properties, but because it reduces the edginess caused by caffeine. It is actually a very mild tranquilizer, which increases the levels of GABA in the brain. Some people find taurine supplementation helpful for promoting sleep.
B Complex Vitamins
Several B group vitamins can help with sleep, but some of them may also be energizing and the best effects may be achieved by taking them earlier in the day. Vitamin B6 can cause very vivid and detailed dreams.
See Also
How Drugs and Herbs Affect Dreams
