Magnesium
Nuts and seeds, Legumes, Whole grains, Leafy green vegetables.
Back to TagsSleep problems can reflect sleep apnea, stress, medication timing, caffeine, alcohol, pain, mood disorders, or medical conditions. Sedating supplements can interact with alcohol, driving, surgery, and medications.
Source mix: Official Reference, Systematic Review, Traditional / Safety Reference, Food Database, Government Health Agency, Academic Review. Magnesium Fact Sheet for Health Professionals Effect of Ashwagandha Extract on Sleep: A Systematic Review and Meta-Analysis Ashwagandha Supplementation for Anxiety and Stress: Systematic Review and Meta-Analysis Herbs at a Glance FoodData Central Mixing Medications and Dietary Supplements Can Endanger Your Health Spilling the Beans: How Much Caffeine is Too Much? ISSN Position Stand: Caffeine and Exercise Performance Melatonin: What You Need To Know Sleep Disorders and Complementary Health Approaches: Usefulness and Safety
Tag
Sleep
Sleep-related references connect nutrients and botanicals involved in relaxation, stimulant cautions, and sleep/stress study contexts.
insomniarelaxationcalmsedationrestcircadianstress sleep
Linked Items
7
May Support
3
Deficiency Signs
0
Cautions
4
Quick Compare
| Item | Type | Relationship | Evidence |
|---|---|---|---|
| Magnesium | nutrient | May Support | Official nutrient-role framing from NIH ODS with conservative supplement-claim wording. Official Reference |
| Ashwagandha | bioactive | May Support | Systematic reviews and app-level botanical safety framing. Systematic Review |
| L-Theanine | bioactive | May Support | Included as a promising catalog item; claim-level sleep studies should be expanded before stronger wording. Food Database |
| Valerian | bioactive | Caution / Limited Evidence | Botanical safety framing from NCCIH/FDA source trails in the catalog. Traditional / Safety Reference |
| Chamomile | bioactive | Caution / Limited Evidence | Botanical safety framing from NCCIH/FDA source trails in the catalog. Traditional / Safety Reference |
| Caffeine | bioactive | Possible Side Effect | FDA safety context and ISSN caffeine position stand. Government Health Agency |
| Melatonin | bioactive | Caution / Limited Evidence | NCCIH sleep and melatonin summaries distinguish circadian-timing uses from chronic insomnia claims. Traditional / Safety Reference |
Foods First
Ashwagandha
Ashwagandha root.
L-Theanine
Green tea, black tea, white tea, matcha, some mushrooms.
Valerian
Valerian root.
Chamomile
German chamomile flowers, Roman chamomile flowers.
Caffeine
Coffee, tea, yerba mate, guarana, cacao.
Melatonin
Produced by the pineal gland in response to darkness, small variable amounts in tart cherries, walnuts, pistachios, grapes, and some grains.
Medication & Safety Cautions
Magnesium
Magnesium is involved in normal nerve and muscle function; sleep claims should be separated from official magnesium intake guidance. | The DRI UL applies to supplemental/pharmacological magnesium, not magnesium naturally present in food and water.
Ashwagandha
Ashwagandha extracts have systematic-review evidence for sleep and stress measures in adults, but extract type and safety context matter. | pregnancy/breastfeeding | thyroid disease | autoimmune disease
Valerian
Valerian is used for sleep and relaxation, but can cause sedation and should be reviewed around alcohol, sedatives, driving, pregnancy, and surgery. | sedatives | alcohol | driving
Chamomile
Chamomile tea is commonly used for relaxation, but concentrated products need caution with allergy, sedatives, anticoagulants, and pregnancy contexts. | ragweed allergy | sedatives | blood thinners
Caffeine
Caffeine can disrupt sleep depending on dose, timing, sensitivity, and total daily intake. | pregnancy/breastfeeding | sleep | anxiety
Melatonin
Melatonin can help selected circadian-timing problems such as jet lag or delayed sleep-wake phase disorder, but it is not a general chronic-insomnia cure. | children | pregnancy/breastfeeding | epilepsy
Key Studies & Fixed References
These are the dated references used for this tag. Live research searches can change; these links explain the fixed wording shown on this page.
NIH Office of Dietary Supplements | Acquired 2026-07-23 | Official Reference
Magnesium supplement forms, Magnesium bioavailability, Magnesium medication interactions.
PLOS One / PubMed | Acquired 2026-07-23 | Systematic Review
Ashwagandha sleep evidence, Ashwagandha safety-data limitations.
Phytotherapy Research / PubMed | Acquired 2026-07-23 | Systematic Review
Ashwagandha stress evidence, Ashwagandha anxiety evidence.
National Center for Complementary and Integrative Health | Acquired 2026-07-23 | Traditional / Safety Reference
Botanical safety framing, Herb evidence summaries.
U.S. Department of Agriculture | Acquired 2026-07-23 | Food Database
Food composition and natural source verification.
U.S. Food and Drug Administration | Acquired 2026-07-23 | Government Health Agency
Supplement-medication interaction warning language.
U.S. Food and Drug Administration | Acquired 2026-07-23 | Government Health Agency
Caffeine safety-limit context.
Journal of the International Society of Sports Nutrition / PubMed | Acquired 2026-07-23 | Academic Review
Caffeine performance evidence, Caffeine dose and timing context.
National Center for Complementary and Integrative Health | Acquired 2026-08-03 | Traditional / Safety Reference
Melatonin circadian timing, Jet lag, Delayed sleep-wake phase disorder.
National Center for Complementary and Integrative Health | Acquired 2026-08-03 | Traditional / Safety Reference
Melatonin sleep evidence and safety, Kava liver warning, Sleep supplement safety.
May Support
Magnesium
nutrientOfficial Reference
Magnesium is involved in normal nerve and muscle function; sleep claims should be separated from official magnesium intake guidance.
Evidence note: Official nutrient-role framing from NIH ODS with conservative supplement-claim wording.
Sources: Magnesium Fact Sheet for Health Professionals (2026-07-23)Official Reference
Ashwagandha
bioactiveSystematic Review
Ashwagandha extracts have systematic-review evidence for sleep and stress measures in adults, but extract type and safety context matter.
Evidence note: Systematic reviews and app-level botanical safety framing.
Sources: Effect of Ashwagandha Extract on Sleep: A Systematic Review and Meta-Analysis (2026-07-23)Systematic Review, Ashwagandha Supplementation for Anxiety and Stress: Systematic Review and Meta-Analysis (2026-07-23)Systematic Review, Herbs at a Glance (2026-07-23)Traditional / Safety Reference
L-Theanine
bioactiveFood Database
L-theanine is associated with relaxed alertness and is naturally found in tea.
Evidence note: Included as a promising catalog item; claim-level sleep studies should be expanded before stronger wording.
Sources: FoodData Central (2026-07-23)Food Database, Mixing Medications and Dietary Supplements Can Endanger Your Health (2026-07-23)Government Health Agency
Possible Side Effect
Caffeine
bioactiveGovernment Health Agency
Caffeine can disrupt sleep depending on dose, timing, sensitivity, and total daily intake.
Evidence note: FDA safety context and ISSN caffeine position stand.
Sources: Spilling the Beans: How Much Caffeine is Too Much? (2026-07-23)Government Health Agency, ISSN Position Stand: Caffeine and Exercise Performance (2026-07-23)Academic Review
Caution / Limited Evidence
Valerian
bioactiveTraditional / Safety Reference
Valerian is used for sleep and relaxation, but can cause sedation and should be reviewed around alcohol, sedatives, driving, pregnancy, and surgery.
Evidence note: Botanical safety framing from NCCIH/FDA source trails in the catalog.
Sources: Herbs at a Glance (2026-07-23)Traditional / Safety Reference, Mixing Medications and Dietary Supplements Can Endanger Your Health (2026-07-23)Government Health Agency
Chamomile
bioactiveTraditional / Safety Reference
Chamomile tea is commonly used for relaxation, but concentrated products need caution with allergy, sedatives, anticoagulants, and pregnancy contexts.
Evidence note: Botanical safety framing from NCCIH/FDA source trails in the catalog.
Sources: Herbs at a Glance (2026-07-23)Traditional / Safety Reference, Mixing Medications and Dietary Supplements Can Endanger Your Health (2026-07-23)Government Health Agency
Melatonin
bioactiveTraditional / Safety Reference
Melatonin can help selected circadian-timing problems such as jet lag or delayed sleep-wake phase disorder, but it is not a general chronic-insomnia cure.
Evidence note: NCCIH sleep and melatonin summaries distinguish circadian-timing uses from chronic insomnia claims.
Sources: Melatonin: What You Need To Know (2026-08-03)Traditional / Safety Reference, Sleep Disorders and Complementary Health Approaches: Usefulness and Safety (2026-08-03)Traditional / Safety Reference