Goal-Based Guide
Magnesium, glycine and ashwagandha are the sleep supplements with support on record, and melatonin is where the sources split on nightly use. Here's what each one does and how to take it.
These are the supplements with the most support for sleep quality, onset and duration. They work on top of good sleep habits, not instead of them.
Ranked by the verdict on whether each supplement works, worked out from every counted mention. Each dot is one source: a researcher or a study.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Magnesium supplements are worth taking.
8 sources: 6 positive, 2 partly
Glycine is worth taking.
6 sources: 3 positive, 3 partly
Ashwagandha is worth taking.
6 sources: 3 positive, 3 partly
Melatonin is worth taking for sleep.
6 sources: 2 positive, 4 partly
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A common evening stack, plus glycine for nights you wake up:
This page shows you which supplements researchers agree on for sleep. A free account opens the dose, form and timing for each supplement, with the interactions to watch. Pro adds chat answers drawn from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies, each one cited.
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