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Sleep Supplements Ranked
Which supplements actually work?
The sleep supplement market is huge, but very few have strong evidence. Let's separate science from marketing.
$3B+
sleep supplement market
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Match supplement to evidence
Match each supplement to its evidence level.
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Fact
Magnesium: The sleep mineral
Magnesium glycinate (200-400mg before bed) activates GABA receptors, reduces cortisol, and is the most evidence-backed sleep supplement. Over 50% of adults are deficient.
50%
of adults are magnesium deficient
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Estimate the dose
What's the recommended magnesium glycinate dose for sleep?
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Insight
Melatonin is misunderstood
Melatonin works for jet lag and circadian shifting, but isn't a sleeping pill. Most people take too much (5-10mg). The effective dose is just 0.3-0.5mg, 30 min before sleep.
0.3mg
effective melatonin dose
Takeaway
Key Takeaway
Start with magnesium glycinate. Use melatonin only for timing shifts at low doses. Skip most other supplements until the basics are optimized.
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