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The Supplements You Should Be Taking to Improve Sleep and Energy

In our fast-paced world, maintaining optimal energy levels and achieving quality sleep can be challenging. Many individuals find themselves battling fatigue during the day and tossing and turning at night. Thankfully, certain dietary supplements have been shown to improve sleep quality and boost energy levels. Below, we explore some of the most effective supplements and their benefits.

1. Melatonin

Melatonin is a hormone that regulates the sleep-wake cycle. Taking it as a supplement can aid those suffering from insomnia or disrupted sleep patterns.

• Benefits: Helps you fall asleep faster and improves sleep quality.
• Dosage: Typical doses range from 1 to 5 mg, taken 30 to 60 minutes before bedtime.

Reference: Smits, M., & Tüxen, A. (2020). Melatonin and sleep disorders. Journal of Sleep Research.

2. Magnesium

Magnesium plays a vital role in the body’s biochemical processes, including sleep regulation. It promotes relaxation and muscle recovery.

• Benefits: Reduces insomnia symptoms and enhances sleep quality.
• Dosage: 200 to 400 mg of magnesium glycinate or citrate before bedtime is common.

Reference: Wienecke, T., & Worsøe, J. (2019). Magnesium and sleep: A systematic review. Nutrients.

3. Ashwagandha

Ashwagandha is an adaptogenic herb known for its stress-relieving properties. Reducing stress can significantly enhance sleep quality and energy levels.

• Benefits: Decreases cortisol levels and promotes a calm mind.
• Dosage: 300 to 600 mg of standardized extract daily is recommended.

Reference: Lopresti, A. L., & Drummond, P. D. (2017). The effectiveness of Ashwagandha on stress and anxiety. Journal of Evidence-Based Integrative Medicine.

4. B Vitamins

B vitamins, particularly B6, B12, and folate, are essential for energy metabolism and cognitive function.

• Benefits: Help alleviate fatigue and improve overall energy levels.
• Dosage: B-vitamin complexes typically provide around 50-100% of the recommended daily allowance (RDA).

Reference: McNulty, H., & Pentieva, K. (2019). B vitamins: An update on dietary intake and supplementation. British Journal of Nutrition.

5. L-Theanine

L-Theanine is an amino acid found in tea leaves, known for its calming effects. It can help with reducing anxiety and improving sleep quality.

• Benefits: Increases relaxation without sedation, making it easier to fall asleep.
• Dosage: 100 to 200 mg, typically taken 30 minutes before bedtime.

Reference: South, D. J., et al. (2020). L-Theanine: Properties and Applications. Nutrients.

Conclusion

Incorporating these supplements into your daily routine may significantly enhance your sleep quality and energy levels. However, it’s crucial to consult with a healthcare professional before starting any new supplement regimen to ensure it’s appropriate for your individual health needs. With the right approach, restful nights and energetic days can become your new reality.

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