Research Area: Sleep
15 ingredients studied for effects on Sleep — sorted by research relevance.
Apigenin
Apigenin is a flavonoid from chamomile and parsley that inhibits CD38, an enzyme that degrades NAD+. Complements NMN/NR approaches. Early human evidence.
Ashwagandha (Withania somnifera)
Ashwagandha is an Ayurvedic adaptogen backed by multiple RCTs for stress and cortisol reduction. Sleep and testosterone effects are promising but come from small studies.
Lion's Mane (Hericium erinaceus)
Edible mushroom with active compounds (hericenones, erinacines) that stimulate NGF and BDNF synthesis. Early RCTs in MCI and anxiety show positive signals — evidence remains preliminary.
L-Citrullin
L-citrulline may boost nitric oxide production and is linked in studies to improved blood flow and endurance performance during physical exertion.
Glycin
Glycine is the smallest amino acid, required for glutathione, collagen, and creatine. In GlyNAC form, it shows promise for aging markers in older adults.
GABA
GABA seems logical for relaxation and sleep, but faces a major bioavailability problem: oral doses likely reach the brain only partially, limiting measurable effects.
5-HTP (5-Hydroxytryptophan)
5-HTP is a serotonin precursor crossing the blood-brain barrier. Used for sleep and mood. Critical: avoid with SSRIs or MAO inhibitors due to serotonin syndrome risk.
Caffeine
The world's most widely consumed psychoactive substance. Hundreds of RCTs confirm effects on alertness, reaction time, endurance, and short-term cognition.
Creatine (Creatine Monohydrate)
Creatine is one of the most thoroughly studied supplements for high-intensity muscular work. The strongest evidence is from strength and power sports; further applications are still being explored.
Magnesium
Magnesium is involved in over 300 enzymatic reactions. Low intake is common. The form significantly affects bioavailability and tolerability.
L-Theanine
L-theanine promotes relaxed alertness via alpha-wave activation. Best evidence for caffeine synergy; moderate effects on stress markers. Alone, cognitive benefits are limited.
Melatonin
Melatonin regulates the sleep–wake cycle and has antioxidant properties. Evidence is strongest for jet lag and sleep onset; prescription-only above 0.5 mg/day in Germany.
Rhodiola Rosea (Rosenwurz)
Rhodiola rosea is an adaptogen with RCT evidence for mental fatigue and stress relief. Data are promising but show some heterogeneity across studies.
L-Tyrosin
L-Tyrosin is an amino acid precursor of dopamine, noradrenaline, and adrenaline. Studies show cognitive benefits under acute stress and sleep deprivation.
Saffron (Crocus sativus)
Saffron is mainly studied for mood, stress, and PMS. Human trials are interesting, but still too small and narrow to justify broad health claims or premium pricing narratives.