From the Guidelines
None of the commonly used dietary supplements, including melatonin, valerian, and chamomile, have shown significant effectiveness in treating insomnia, as evidenced by a systematic review and meta-analysis published in the Annals of Internal Medicine 1. The evidence suggests that these supplements do not improve critical outcomes such as daytime functioning, insomnia severity, and sleep efficiency, and their effects on sleep onset latency, total sleep time, and sleep quality are minimal and of unclear clinical significance. Some key points to consider:
- Melatonin may decrease sleep latency by approximately 7 minutes and increase total sleep time by 8 minutes, but its clinical significance is unclear 1.
- Valerian and chamomile have not shown any significant benefits in improving sleep quality or reducing insomnia severity compared to placebo 1.
- Kava is not recommended due to the risk of acute liver damage and death associated with its use 1. It is essential to prioritize good sleep hygiene practices, such as maintaining a regular sleep schedule, avoiding screens before bed, and creating a comfortable sleep environment, rather than relying on dietary supplements to manage insomnia.
From the FDA Drug Label
Helps establish normal sleep patterns melatonin is a nighttime sleep aid for occassional sleeplessness The effective dietary supplement for treating insomnia is:
- Melatonin 2
From the Research
Effective Dietary Supplements for Treating Insomnia
The following dietary supplements have been found to be effective in treating insomnia:
- Valerian: Studies have shown that valerian can improve sleep quality without producing side effects 3, 4, 5
- Melatonin: Melatonin has been found to be effective in improving sleep-onset difficulties and has been shown to be beneficial in the treatment of insomnia 4, 5, 6, 7
- Magnesium: Magnesium, in combination with melatonin and vitamin B complex, has been found to have a beneficial effect in the treatment of insomnia 7
- Hops: Hops have been found to be effective in improving sleep quality and reducing insomnia symptoms 5
- German chamomile: German chamomile has been found to be a potentially effective supplement for improving sleep quality, although more research is needed 5
- Cherry: Cherry has been found to be a potentially effective supplement for improving sleep quality, although more research is needed 5
- Tryptophan: Tryptophan has been found to be a potentially effective supplement for improving sleep quality, although more research is needed 5
- Theanine: Theanine has been found to be a potentially effective supplement for improving sleep quality, although more research is needed 5
- Zinc: Zinc has been found to be a potentially effective supplement for improving sleep quality, although more research is needed 5
- Lavender: Lavender has been found to be a potentially effective supplement for improving sleep quality, although more research is needed 4
Key Findings
- The available evidence suggests that valerian, melatonin, and magnesium may be effective in improving sleep quality and reducing insomnia symptoms 3, 5, 7
- The strength of the evidence varies, with unestablished optimal dosages, formulations, and treatment durations 5
- Herbal and natural supplements may offer promising alternatives or adjunct treatments for insomnia and sleep disorders, but their use should be guided by the best available evidence and individual patient requirements 5