Top 5 supplement ingredients for sleep
Valerian
A longtime a staple of sleep herbal teas, valerian root extract was the subject of a systematic review of placebo- controlled trials for improving sleep quality.
Though valerian improves sleep, researchers looked at 16 studies on more than 1,000 patients and noted a wide variation in doses, preparations and length of treatment. One study on postmenopausal women, who are known to experience sleep disturbances, found 30 percent of women reported better sleep compared to a placebo when they took 530 mg of valerian twice daily for four weeks. Studies suggest that valerenic acid may increase GABA modulation in the brain.