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.
The top pick
The top-ranked pick here is Melatonin Tier B — Circadian Signaling & Mitochondrial Antioxidant Defense. Next best-evidenced: Taurine and Glycine.
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.
- MelatoninTier B
Circadian Signaling & Mitochondrial Antioxidant Defense
0.5–5mg, 30–60 min before bed (latency benefit plateaus ~4mg)PM3 PMIDs - GlycineTier B
Glutathione Precursor / Multi-Pathway
3g PM (sleep) or up to 15g/day divided (metabolic)PM3 PMIDs ATP-Mg²⁺ Cofactor Repletion
200–400mg/day elemental (glycinate for tolerance; L-threonate for cognitive use)PM3 PMIDsBrain-penetrant carnitine — Tier B for DPN, MCI, and depression with a large evidence base
500–1,000 mg TID (1,500–3,000 mg/day)AM/PM4 PMIDs- AstaxanthinTier B
Astaxanthin: membrane insertion → dual transcription-factor modulation
4–12 mg/dayAM5 PMIDs - Ginkgo Biloba (EGb 761)Tier B
Vascular cognition — real effect in established dementia, negative for prevention (GEM trial)
120–240 mg/day standardized EGb 761AM/PM5 PMIDs
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.