The Top 18 Sleep Supplements

There is strong evidence that Curcumin improves anxiety symptoms, with Examine.com rating the evidence as grade A. Curcumin as a supplement is a polyphenol derived from turmeric root, commonly taken as capsule. Studies typically use 500–1500mg.

Curcumin is the active compound in turmeric, a spice widely used in South Asian cooking. It is known to reduce inflammation in the body and can support joint comfort and recovery. It is also known to have a positive effect on mood and may support memory and focus. Because it is poorly absorbed on its own, it is best taken with black pepper extract (piperine) or in a formulation designed to improve bioavailability. It is most commonly available as a capsule.

There is strong evidence that Prebiotics improves anxiety symptoms, with Examine.com rating the evidence as grade A. Prebiotics as a supplement is a dietary fibre derived from plant-derived, commonly taken as capsule or powder. Studies typically use 3–10g.

Prebiotics are dietary fibres that feed the beneficial bacteria already living in your gut. They are known to improve digestive regularity, reduce bloating, and support a healthier gut environment over time. They can also have a positive effect on mood and immune function by supporting the gut-brain axis. They are found naturally in foods such as oats, garlic, and bananas, and are also available as supplements in capsule or powder form.

There is strong evidence that Ashwagandha improves anxiety symptoms, with Examine.com rating the evidence as grade A. Ashwagandha as a supplement is a herb derived from plant root, commonly taken as capsule or powder. Studies typically use 300–600mg.

Ashwagandha is a root herb that has been used in traditional Indian medicine for thousands of years. It reduces the amount of cortisol — the hormone the body releases under pressure — resulting in a calmer stress response. Most people notice a difference after two to four weeks of regular use. It is usually taken as a capsule once or twice a day.

There is good evidence that Magnesium improves sleep latency, with Examine.com rating the evidence as grade B. Magnesium as a supplement is a mineral derived from mineral / chelated, commonly taken as capsule or powder. Studies typically use 200–400mg.

Magnesium is an essential mineral involved in over 300 processes in the body, including the regulation of nerve function, muscle relaxation, and the production of hormones involved in sleep. Glycinate is a form of magnesium bound to the amino acid glycine, which improves absorption and is gentler on the digestive system than other forms such as magnesium oxide. It is available as a capsule or powder and is typically taken in the evening.

There is good evidence that Coenzyme Q10 improves anxiety symptoms, with Examine.com rating the evidence as grade B. Coenzyme Q10 as a supplement is a antioxidant derived from naturally occurring (also synthesised), commonly taken as capsule or softgel. Studies typically use 100–300mg.

Coenzyme Q10, also known as CoQ10, is a compound the body produces naturally and uses to generate energy within cells. Production declines with age and is also reduced by statin medications. It is known to support energy levels, reduce fatigue, and support heart health. It can also act as an antioxidant, helping to protect cells from damage. It is available as a capsule and is best taken with a meal containing fat to improve absorption.

There is good evidence that Inositol improves anxiety symptoms, with Examine.com rating the evidence as grade B. Inositol as a supplement is a carbohydrate derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 2–18g.

Inositol is a naturally occurring compound found in many foods, including fruits, beans, and wholegrains. It plays a role in cell signalling and is known to support mood, reduce anxiety, and ease symptoms of OCD and panic disorder. It is also widely used to support hormonal balance, particularly in women with PCOS, where it can improve insulin sensitivity and menstrual regularity. It is available as a powder or capsule and is generally well tolerated at higher doses.

There is good evidence that Theanine improves sleep latency, with Examine.com rating the evidence as grade B. Theanine as a supplement is a amino acid derived from tea plant, commonly taken as capsule or powder. Studies typically use 100–200mg.

L-theanine is an amino acid found naturally in green tea leaves. It promotes alpha brain wave activity, which is associated with a calm, focused mental state, without causing drowsiness. It is one of the gentlest options available and is well tolerated by most people. It comes as a capsule or powder and can be taken during the day or before bed.

There is good evidence that Glycine improves sleep quality, with Examine.com rating the evidence as grade B. Glycine as a supplement is a amino acid derived from synthetic, commonly taken as powder or capsule. Studies typically use 3g.

Glycine is an amino acid that acts as an inhibitory neurotransmitter in the brain, helping to calm nerve activity. Research has found that taking glycine before bed reduces the time it takes to fall asleep and improves sleep quality, partly by lowering core body temperature, which is a key trigger for sleep onset. It comes as a powder that can be dissolved in water and is generally well tolerated.

There is good evidence that Essential Oils improves sleep quality, with Examine.com rating the evidence as grade B. Essential Oils as a supplement is a aromatic plant extract derived from plant extract (varies by oil), commonly taken as diffuser or topical. Studies typically use 3–5 drops per diffusion.

Essential oils are concentrated plant extracts used in aromatherapy. The most researched for wellbeing are lavender, bergamot, and chamomile, which are known to ease anxiety and improve sleep quality when inhaled. They are not taken orally — they are used via a diffuser, added to a bath, or diluted with a carrier oil and applied to the skin.

There is good evidence that Probiotics improves sleep quality, with Examine.com rating the evidence as grade B. Probiotics as a supplement is a live cultures derived from fermented bacteria, commonly taken as capsule or powder. Studies typically use 1–50 billion CFU.

Probiotics are live bacteria that, when taken in sufficient quantities, support the health of the gut. They are known to relieve digestive symptoms including bloating, abdominal pain, constipation, and diarrhoea. They can also have a positive effect on mood, sleep quality, and skin conditions such as eczema. Different strains target different conditions, so the specific product matters. They are available as capsules or powders and should be refrigerated or stored as directed to keep the cultures active.

There is good evidence that Lavender improves sleep quality, with Examine.com rating the evidence as grade B. Lavender as a supplement is a herb derived from plant flower, commonly taken as essential oil or capsule. Studies typically use 80mg (capsule) or aromatherapy.

Lavender is a flowering herb widely used in aromatherapy. It is known to ease anxiety and promote relaxation, and it can also improve sleep quality and help reduce heart rate and blood pressure. The oral capsule form is the most studied for sleep and anxiety; it can also be used as an inhaled essential oil via a diffuser. It works gently and is well tolerated by most people.

There is good evidence that Vitamin D improves anxiety symptoms, with Examine.com rating the evidence as grade B. Vitamin D as a supplement is a vitamin derived from synthetic (lanolin or lichen), commonly taken as softgel or tablet or drops. Studies typically use 1,000–4,000 IU.

Vitamin D is a fat-soluble vitamin the body produces when skin is exposed to sunlight. Most people in northern climates or who spend limited time outdoors have low levels, which affects immune function, bone strength, and mood. Research shows strong evidence across a wide range of outcomes — including reduced infection risk, improved bone mineral density, and reduced symptoms of depression and anxiety. It is best taken as a softgel or drop with a meal containing fat, which is needed for absorption.

There is good evidence that Fish Oil improves anxiety symptoms, with Examine.com rating the evidence as grade B. Fish Oil as a supplement is a fatty acid derived from marine (fish), commonly taken as soft gel capsule. Studies typically use 1–3g EPA+DHA.

Fish oil is a source of omega-3 fatty acids, primarily EPA and DHA, which are found in oily fish such as salmon, mackerel, and sardines. It is known to support heart health and reduce triglyceride levels in the blood. It can also support mood, reduce symptoms of depression, and help with joint stiffness. It is available as soft gel capsules or liquid, and higher-EPA formulations are generally more relevant for mood and inflammation.

There is good evidence that Red Clover Extract improves anxiety symptoms, with Examine.com rating the evidence as grade B. Red Clover Extract as a supplement is a herbal / phytoestrogen derived from plant, commonly taken as capsule or tablet. Studies typically use 40–160mg isoflavones.

Red clover is a plant that contains compounds similar to oestrogen, which can help ease symptoms related to hormonal fluctuations. It is commonly used to support mood, skin, and comfort during hormonal changes. It is available as a capsule or tablet.

There is good evidence that Melatonin improves sleep latency, with Examine.com rating the evidence as grade B. Melatonin as a supplement is a hormone derived from synthetic, commonly taken as tablet or gummy. Studies typically use 0.5–5mg.

Melatonin is a hormone the body produces naturally when it gets dark, signalling that it is time to sleep. It plays a central role in regulating the body's internal clock that governs sleep and wake cycles. As a supplement it is typically produced synthetically and is available in a range of doses. It comes in tablet or gummy form and works best taken 30–60 minutes before bed.

There is good evidence that Passionflower improves anxiety symptoms, with Examine.com rating the evidence as grade B. Passionflower as a supplement is a herb derived from plant, commonly taken as capsule or tea. Studies typically use 250–500mg.

Passionflower is a climbing plant whose leaves and flowers have been used for centuries as a natural sedative. It works by increasing GABA levels in the brain, which has a calming effect on the nervous system. It is commonly taken as a tea or capsule, usually in the evening, and has a gentler and more gradual effect than pharmaceutical sleep aids.

There is good evidence that Rhodiola Rosea improves anxiety symptoms, with Examine.com rating the evidence as grade B. Rhodiola Rosea as a supplement is a herb derived from plant root, commonly taken as capsule (standardised extract). Studies typically use 200–600mg.

Rhodiola rosea is a root herb that grows in cold, mountainous regions of Europe and Asia. It is known to help the body cope with physical and mental stress, reducing fatigue and improving mood and attention. It can also support exercise performance by reducing perceived effort and the muscle damage associated with intense training. Effects on mental clarity and stress tend to be noticed within a few days to a couple of weeks. It is usually taken as a standardised extract capsule in the morning.

There is good evidence that Lemon Balm improves anxiety symptoms, with Examine.com rating the evidence as grade B. Lemon Balm as a supplement is a herb derived from plant leaf, commonly taken as capsule or tea. Studies typically use 300–600mg.

Lemon balm is a herb from the mint family with a long history of use in European herbal medicine. It is known to ease anxiety, lift low mood, and reduce PMS symptoms, and it can also support memory and focus. It has a gentle calming effect without causing drowsiness. It is available as a capsule or tea and can be taken daily or as needed.