Best Supplements for Sleep
Sleep is upstream of nearly every aging mechanism — DNA repair, glymphatic clearance, and inflammatory tone all depend on it. These compounds have human evidence for sleep onset or quality; they complement, but never replace, sleep hygiene.
Ranked by strength of human evidence (Tier A > B > C) and mechanistic fit — computed from the compound registry, not hand-picked. Every entry links to its full evidence deep-dive with PubMed citations. Educational only, not medical advice.
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Melatonin
Tier BCircadian Signaling & Mitochondrial Antioxidant Defense — Tier B.
0.5–5mg, 30–60 min before bed (latency benefit plateaus ~4mg)·PM·3 PMIDs - 2
Taurine
Tier BOsmolyte / Mitochondrial Buffer — Tier B.
1–3g taurine daily·AM/PM·1 PMID - 3
Glycine
Tier BGlutathione Precursor / Multi-Pathway — Tier B.
3g PM (sleep) or up to 15g/day divided (metabolic)·PM·3 PMIDs - 4
Magnesium (Glycinate / Threonate)
Tier BATP-Mg²⁺ Cofactor Repletion — Tier B.
200–400mg/day elemental (glycinate for tolerance; L-threonate for cognitive use)·PM·3 PMIDs - 5
GlyNAC
Tier AGlutathione Synthesis — Tier A.
600mg glycine + 600mg NAC·AM·2 PMIDs - 6
Omega-3 (EPA + DHA)
Tier ASpecialized Pro-resolving Mediators (SPMs) — Tier A.
2–4g combined EPA+DHA daily (with fat-containing meals)·AM/PM·3 PMIDs - 7
Berberine HCl
Tier AAMPK Activation — Tier A.
500mg berberine HCl TID with meals (or 100–200mg dihydroberberine)·AM/PM·3 PMIDs - 8
Pterostilbene
Tier BSIRT1 Activation — Tier B.
50–150mg pterostilbene·PM·1 PMID
The aging mechanisms behind this goal
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What is the best supplement for sleep?
Melatonin has the most human trial data for cutting sleep latency, with the benefit plateauing around 4mg. Magnesium and glycine support sleep depth. None substitute for consistent wake time, morning light, and a cool, dark room.
Is melatonin safe to take every night?
Short-term human trials show melatonin is well tolerated, but there is no long-term human safety or longevity data. Use the lowest effective dose (0.5–4mg) and discuss ongoing use with your physician.