Best Supplements for Sleep & Recovery
7 evidence-based supplement recommendations to support your sleep & recovery goals.
Quality sleep is arguably the single most important factor for health, recovery, and performance. Before supplementing, optimize sleep hygiene: consistent schedule, cool dark room, no screens before bed, and limited caffeine after noon. Once these foundations are in place, certain supplements can further improve sleep onset, depth, and overall quality.
Top Recommended Supplements
Magnesium Glycinate
Activates the parasympathetic nervous system and regulates GABA receptors. Glycinate form is preferred because glycine itself has calming properties.
Studies show improved sleep quality, reduced sleep onset latency, and increased sleep time in those with low magnesium.
30-60 minutes before bed
L-Theanine
Amino acid from green tea that increases alpha brain waves (associated with calm alertness) and boosts GABA, serotonin, and dopamine.
Studies show reduced sleep latency and improved sleep quality without morning drowsiness.
30-60 minutes before bed
Glycine
Lowers core body temperature (a key sleep trigger) and acts as an inhibitory neurotransmitter. Improves subjective sleep quality and next-day alertness.
3g before bed improved sleep quality and reduced daytime sleepiness in multiple controlled studies.
Right before bed
Tart Cherry Extract
Natural source of melatonin and anti-inflammatory anthocyanins. Also inhibits IDO enzyme, increasing tryptophan availability for serotonin/melatonin production.
Studies show increased sleep time by 84 minutes and improved sleep efficiency.
1-2 hours before bed
Melatonin (low dose)
Signals to the body that it's time to sleep. Most effective for circadian rhythm issues (jet lag, shift work). Lower doses are often more effective than higher doses.
Well-established for sleep onset. Meta-analysis shows reduced sleep latency by 7 minutes on average.
30-60 minutes before desired sleep time
Recommended Protocol
Start with magnesium glycinate — most people are deficient and it addresses the most common sleep issue (difficulty relaxing). Add L-theanine for racing thoughts. Glycine is excellent and underrated. Use melatonin only for circadian issues, not as a nightly sleep aid.
Suggested Stack
Nightly: Magnesium Glycinate (400mg) + L-Theanine (200mg) + Glycine (3g). Optional: Tart Cherry Extract (500mg). Occasional: Melatonin (0.5mg) for circadian adjustment only.
Build this stack in our Stack BuilderExpected Timeline
Magnesium: 1-2 weeks for full effect. L-Theanine: immediate calming effect. Glycine: immediate. Tart cherry: 1-2 weeks. Melatonin: immediate for circadian adjustment.
Important Warnings
- Melatonin is a hormone — use the lowest effective dose
- High-dose melatonin (5-10mg) can cause grogginess and may worsen sleep quality
- Magnesium oxide has poor absorption — use glycinate, threonate, or citrate
- Address sleep hygiene fundamentals before relying on supplements
Frequently Asked Questions
Is it safe to take melatonin every night?
While melatonin appears safe for short-term use, there's limited data on long-term nightly use. It's best used for circadian rhythm adjustment (jet lag, shift work) rather than as a nightly sleep aid. Magnesium and glycine are better options for regular use.
Why do you recommend such a low melatonin dose?
Research shows 0.3-1mg is the physiological dose that mimics natural melatonin production. Higher doses (3-10mg) can cause receptor desensitization, morning grogginess, and may actually worsen sleep quality over time. More is not better with melatonin.
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Medical Disclaimer: This guide is for educational purposes only. Supplement recommendations are based on published research but individual needs vary. Always consult with a qualified healthcare provider before starting any supplement regimen, especially if you have pre-existing conditions or take medications.