How should these supplements be taken?
Sources:
Here's how suggests taking some common sleep supplements:
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Magnesium Threonate or Bisglycinate: These are effective for aiding sleep by helping shorten the transition time into sleep and allowing for deeper sleep. They should be taken separately or together with Apigenin to determine their effectiveness for you. Consistently, people report that these help with sleep onset and overall sleep quality when experimented with over a week 1 2.
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Apigenin (50 mg): Taken as a derivative of chamomile, it supports sleepiness and can help with anxiety reduction before bed. However, it is a potent estrogen inhibitor, so caution is advised if you aim to maintain specific estrogen levels 3.
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Theanine (100-200 mg): Known to calm the mind and aid in falling asleep, taken 30-60 minutes before bed could support relaxation. However, it might cause vivid dreams and should be avoided by those prone to that effect 2 4.
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GABA (100-200 mg): While effective, advises taking GABA not nightly, suggesting every few days instead to prevent dependency 5.
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Myo-inositol (900 mg): Useful for reducing time to fall back asleep if woken up in the middle of the night. Like other supplements, it's recommended to check with a healthcare provider regarding its compatibility with personal health conditions 6 4.
It's suggested to trial these supplements individually to understand their effects better and adjust usage based on personal reactions. Always consult with a healthcare professional before starting new supplements, especially for safety and efficacy in your individual case 7.
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