Natural Supplements for Insomnia

Since insomnia is such a common problem, and many people are aware of the negative effects of the medications prescribed for insomnia, we’re often asked about natural supplements for insomnia.

This article was revised and updated in 2024 based on a review that is to be found on the Consumer Lab website. If you have any intention of buying or using supplements regularly you should subscribe. The small fee would be more than offset by savings from not buying supplements that are worthless or of poor quality. Consumer Lab is the only source of reliable information about the quality of supplements in the United States.

Principal Proposed Natural Treatments

Previously we discussed melatonin and valerian as the supplements with the best evidence supporting effectiveness. However, a 2007 review concluded that Valerian was safe but probably not effective.

Currently, the supplements with the best data are melatonin and L-tryptophan.

Along with good data, we have a fair sense of the ways that they can help and the ways that they don’t help. Newer purportedly effective supplements generally have broader claims for effectiveness. That is because the case reports or small clinical trials supported by the manufacturer of a supplement that are the basis for these claims risk being heavily biased. With supplements as with medications, if you hear that something is incredibly helpful and has few side effects, be skeptical. 

• Melatonin – Melatonin is a hormone that helps regulate the body’s sleep-wake cycle, also known as the circadian rhythm. The pineal gland in the brain produces melatonin in response to darkness, and levels increase in the evening, generally peaking just before the time you ordinarily go to sleep, and stay high at night. Melatonin interacts with the retina and the suprachiasmatic nucleus (SCN) of the hypothalamus to promote sleep and inhibit signals that promote wakefulness. When melatonin levels drop in the early morning, it helps people wake up. The problem with supplements is that most of them provide you with far more melatonin than the body produces. This may be why melatonin supplements have been shown to have potentially significant adverse effects if used long term.
• L-tryptophan – L-tryptophan is a precursor to serotonin, a neurotransmitter that contributes to relaxation and sleepiness. Serotonin is then converted into melatonin, a hormone that regulates the sleep-wake cycle. Supplementing with L-tryptophan may increase serotonin and melatonin levels, potentially promoting sleep. Research on L-tryptophan for sleep has shown mixed results. Some studies suggest it may help improve sleep onset latency (the time it takes to fall asleep), sleep quality, and total sleep time. However, other studies have found no significant effects. You may also remember that, in the 1980s, there was a scare because L-tryptophan from a specific manufacturer was associated with hundreds of cases of a serious immune disorder. Manufacturers now are much more careful about how they produce the supplement, but it still makes sense to check a reliable testing site (Consumer Lab) before taking a given supplement.

Melatonin: Rapid Effect on Sleep

The body uses melatonin as part of the way it regulates the sleep-wake cycle. Levels of melatonin increase as light decreases (at night), usually peaking around bedtime, and decrease as light increases.

Taking melatonin as a supplement seems to stimulate sleep when the natural cycle is disturbed. The most common uses are to aid with jet lag or help people who have to adjust their schedule from time to time because of work, although a recent review suggested that it may be helpful for children with mild to moderate insomnia. Nevertheless, due to potential adverse effects in children, most pediatric experts do not recommend using it.

A major review published in 2001 concluded that melatonin was useful for jet lag (Herxheimer A, Petrie KJ. Melatonin for preventing and treating jet lag. Cochrane Database Syst Rev. 2001;(1):CD001520).

Melatonin may be helpful in people taking beta blockers who develop insomnia, because beta blockers block the production of melatonin. However, be aware that melatonin can increase blood pressure. So, take a low dose and monitor its effects on your blood pressure.

In addition, melatonin may be helpful for delayed sleep phase disorder (naturally going to sleep later than you need to).

Mixed results have been seen in studies involving the use of melatonin for swing-shift workers and for elderly individuals with insomnia.

Dosing

The dose of melatonin that most closely mimics levels that the body produces naturally is between 0.1 and 0.3 mg. This is why Consumer Lab recommends beginning with a very low dose (some people respond to doses as low as 0.3 mg) taken an hour before bed time and then gradually increasing the dose (up to 3 mg). If you don’t respond to several nights at the 3 mg dose you are unlikely to get a benefit.

Take the supplement 30 to 60 minutes before bedtime for immediate release supplements and 20 minutes before bedtime for fast dissolving pills, chewables, and liquids.

It is worth noting that while short term use appears safe, long term use can affect blood pressure, testosterone and estrogen levels, and may reduce bone strength.

Melatonin Formulations

There are many different formulations, but these ones are worth looking for –

Swanson Melatonin 1 mg – This is a useful form to take if you have tried melatonin in the past and know that 0.3 mg is unlikely to help. The usual dose is 1 mg an hour before bedtime for 2 – 3 nights and then increase, if necessary, up to a dose of 3 mg.

Life Extension Melatonin 300 mcg (0.3 mg) – This is a good starting dose for those who are sensitive to supplements and want to minimize any morning hangover effect. It mimics the body’s normal peak level just before sleep.

Source Naturals Timed Release Melatonin 3 mg – I you have trouble both with falling asleep and staying asleep this formulation may be useful, although melatonin is less useful for improving sleep continuity and there may be more of a hangover effect with timed release melatonin.

L-Tryptophan for Sleep

L-tryptophan is associated with a reduction in the time it takes to get to sleep in people with mild chronic insomnia. It has not been shown to increase total sleep time. It may have a role in reducing irritability and mood swings in women with premenstrual dysphoric disorder (PMDD).

L-tryptophan may interact with certain medications, such as antidepressants and MAO inhibitors.  Side effects of L-tryptophan may include nausea, dizziness, drowsiness, and headache.

You should check your supplement to make sure that it was made using the TryptoPure process, which uses a different bacteria to make the product than the one that produced all the cases of the immune disorder in the 1980s. However, even in those supplements, there is some risk, especially at high doses.

The recommended dosage of L-tryptophan for sleep varies. It is generally suggested to start with a lower dose (1-2 grams) and gradually increase it if needed. Doses up to 6 grams have been used in some studies, but it’s important to consult with a healthcare professional to determine the appropriate dosage for you. Taking L-tryptophan on an empty stomach with a carbohydrate source may enhance its absorption.

Other Proposed Natural Treatments

In addition several other treatments have some data to support their effectiveness, but the quality of that data is poorer and there may be safety issues as well.

5-HTP (5-Hydroxytryptophan); Tart Cherry Juice; L-Theanine; Cannabidiol (CBD), but not THC; Magnesium; Ashwagandha (but in the Consumer Lab study of this supplement, almost all forms tested failed to pass their tests); Glycine; Acupuncture or Acupressure; Biofeedback; Chamomile; Hops; Relaxation Therapies.

References

Consumer Lab review of supplements for insomnia (2024).

Arendt J, Aulinas A. Physiology of the Pineal Gland and Melatonin. [Updated 2022 Oct 30]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK550972/

Tordjman S, Chokron S, Delorme R, Charrier A, Bellissant E, Jaafari N, Fougerou C. Melatonin: Pharmacology, Functions and Therapeutic Benefits. Curr Neuropharmacol. 2017 Apr;15(3):434-443. doi: 10.2174/1570159X14666161228122115. PMID: 28503116; PMCID: PMC5405617.

Friedman M. (2018). Analysis, Nutrition, and Health Benefits of Tryptophan. International journal of tryptophan research : IJTR, 11, 1178646918802282. https://pubmed.ncbi.nlm.nih.gov/30275700/