SleepShred
Supplements & melatonin: what the research actually says
Which sleep supplements survive contact with the evidence, at what dose, and why melatonin is a timing signal rather than a sedative.
All studies · 11
Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysisMah J, Pitre T · BMC Complementary Medicine and Therapies 21(1):125 · 2021Magnesium shortened sleep onset by ~17 min; evidence quality low-to-moderate — cheap and safe, not miraculous.Differential effects of DHA- and EPA-rich oils on sleep in healthy young adults: a randomized controlled trialPatan MJ, Kennedy DO, Husberg C, et al. · Nutrients 13(1):248 · 2021DHA-rich omega-3 improved sleep efficiency and reduced latency in healthy adults with low fish intake.Natural compounds for Alzheimer's disease therapy: a systematic review of preclinical and clinical studiesAndrade S, Ramalho MJ, Loureiro JA, Pereira MDC · International Journal of Molecular Sciences 19(9):2313 · 2018Background on apigenin (chamomile's active flavonoid) as a mild GABA-A modulator — the 'frontal cortex off' switch.Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin contentErland LA, Saxena PK · Journal of Clinical Sleep Medicine 13(2):275–281 · 2017Actual melatonin content ranged from −83% to +478% of the label; 26% contained serotonin — buy third-party tested.Meta-analysis: melatonin for the treatment of primary sleep disordersFerracioli-Oda E, Qawasmi A, Bloch MH · PLoS ONE 8(5):e63773 · 2013Melatonin shortens sleep onset ~7 min and adds ~8 min of sleep — real but small effects; it is a timing signal, not a sedative.The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trialAbbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B · Journal of Research in Medical Sciences 17(12):1161–1169 · 2012500 mg/day magnesium improved sleep time, efficiency, onset and morning cortisol/melatonin in older adults with insomnia.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep qualityHowatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J · European Journal of Nutrition 51(8):909–916 · 2012Tart cherry juice raised urinary melatonin and modestly increased sleep time and efficiency.Effect of kiwifruit consumption on sleep quality in adults with sleep problemsLin HH, Tsai PS, Fang SC, Liu JF · Asia Pacific Journal of Clinical Nutrition 20(2):169–174 · 2011Two kiwis one hour before bed for 4 weeks improved onset, duration and efficiency — the study behind Galpin's kiwis.Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot studyZick SM, Wright BD, Sen A, Arnedt JT · BMC Complementary and Alternative Medicine 11:78 · 2011Chamomile extract showed modest, non-significant improvements in daytime functioning and sleep latency — level-1 design, small effect.Melatonin for the prevention and treatment of jet lagHerxheimer A, Petrie KJ · Cochrane Database of Systematic Reviews (2):CD001520 · 2002Melatonin is remarkably effective for jet lag when taken close to target bedtime — the use case Galpin endorses.Melatonin treatment for age-related insomniaZhdanova IV, Wurtman RJ, Regan MM, Taylor JA, Shi JP, Leclair OU · Journal of Clinical Endocrinology & Metabolism 86(10):4727–4730 · 20010.3 mg (physiological) melatonin restored sleep efficiency as well as or better than 3 mg — the micro-dose Galpin uses.
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Frequently asked questions
What does the research say about supplements & melatonin?
500 mg/day magnesium improved sleep time, efficiency, onset and morning cortisol/melatonin in older adults with insomnia.
How do I track supplements & melatonin?
SleepShred logs it in about 20 seconds a day and then compares your nights with and without it, so you see the effect on your own sleep instead of the study average.
Is SleepShred free?
No. SleepShred Pro is $4.99 per month or $29.99 per year, with no free trial and no ads. Everything stays on your iPhone.
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Get SleepShred for iPhoneEducational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.