![]() Studies that have shown benefits suggest a dose of between 400-600mg of extract is adequate, and higher doses may not provide additional benefits and lead to drowsiness the next day. Valerian root is typically either sold as an extract or a root powder. ![]() This GNC supplement has also been tested and approved by. GNC Herbal Plus Valerian Root Extract provides 500 milligrams per capsule of root extract which some small studies suggest may reduce the amount of time it takes some people to fall asleep and cut down on the number of night wakings. Price at time of publication $13 ($0.22 per serving)įorm: capsule | Dose: 3mg | Servings per container: 60Ĭan interact with alcohol and some medications There is little evidence to support its use, however it is generally considered safe and well-tolerated." Melatonin is a dietary supplement used as a sleep aid. says, "Optimal sleep is essential for both physical and mental health. Of note, long-term use of melatonin has not been studied, so as with all supplements, it’s best to use only as a short-term solution. It’s also been shown to increase risk of bone fracture in some women. It may interact with some medications including blood thinners and epilepsy medications. ![]() Most research suggests 1-3 milligrams is a safe and effective dose, though some people may experience side drowsiness or other side effects with 3 milligrams.Īlthough melatonin is naturally occurring in our body, it may not be a safe supplement for everyone. This melatonin is vegan, gluten-free, and free from the top 8 allergens, making it a good choice for anyone with dietary restrictions or food allergies. It’s NSF certified for sport meaning the ingredient amounts, contaminants, and banned substances for athletic competitions were third-party tested to be accurate and at safe levels. It contains 3 milligrams of melatonin, with no unnecessary additives or other sleep aids that could be problematic. Thorne is well known for simple, quality supplements, and the Melaton-3 is no exception. Thorne Research’s Melaton-3 is a good option for those with chronic insomnia or if you’re aiming to overcome jet lag. Melatonin is a hormone that helps your body know it’s time to sleep, and research has shown that melatonin supplements may help some people both fall asleep and stay asleep longer. Before starting a sleep supplement, always check with your healthcare provider to ensure it’s safe for you. “Supplements can interact with medications or cause unwanted side effects with certain conditions,” says Lorencz. It may not be a good idea to take sleep supplements if you’re pregnant or breastfeeding, have other medical conditions, or take certain medications. The safety of sleep supplements-including "natural" ones-varies and will depend on your health status. It’s also important to address overall lifestyle habits such as managing stress and anxiety, exercise or regular movement, and eating enough and a well-balanced diet, which can improve sleep quality. Lorencz adds, "Drinking caffeine too late in the day, using your phone or computer or watching TV too close to bedtime, and exercising in the evening can all disrupt sleep.” Some medications and health conditions can also disrupt sleep. There could be things you're doing that are sabotaging your sleep without realizing it," advises Kelsey Lorencz, RD, of Zenmaster Wellness. ![]() “Before turning to a supplement, make sure you're addressing your sleep hygiene. You’ll want to address the underlying reason for your sleep problems. Supplements may help some people fall asleep in the short-term, but they act more as a band-aid than a long-term solution. The Centers for Disease Control and Prevention (CDC) estimates that 70 million Americans suffer from sleep disorders, which leaves many people reaching for supplements to help. Chronic sleep problems have been linked to increased risk of injuries, cardiovascular disease, type 2 diabetes, poor immune function, mood disorders, dementia, and more. Struggling to fall asleep or stay asleep for the whole night is not only incredibly frustrating, but it can also contribute to a number of health problems.
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