Popular Sleep Supplements

It's estimated that over 30% of adults worldwide experience difficulties sleeping, leading to questions about popular natural sleep aids such as magnesium, melatonin, and valerian. Prepare to counsel patients about effectiveness and safe use.

Magnesium has been a hot topic and the talk about its benefits for sleep isn't slowing down. If you're asked about this, explain that evidence that magnesium helps with sleep is conflicting. Some studies indicate modest benefits in reducing time to fall asleep, but overall evidence is insufficient to recommend it as a sleep remedy on its own. If patients still want to give it a try, suggest limiting the dose to 350 mg/day or less to minimize the risk of gastrointestinal side effects, such as diarrhea or loose stools.

Melatonin remains one of the most commonly used sleep supplements. While it does help modestly with falling asleep faster, its effect on staying asleep and total sleep time varies. When counseling patients about melatonin, share with them that melatonin appears to be safe for adults when taken properly, with research demonstrating that daily doses of 8 mg can be safely used for up to 6 months; however, extended use beyond this timeframe or higher dosages warrant caution. While it’s generally well-tolerated, patients should be aware they might experience some mild side effects like drowsiness and headaches. One thing to keep in mind is that patients often find their old sleep problems return once they stop taking melatonin.

Valerian has been used traditionally for sleep difficulties; however, the research is mixed. Clinical studies show it can help with subjective sleep quality, but it does not seem to improve objective sleep outcomes such as sleep duration. When used appropriately, valerian is likely safe for most adults, with typical doses ranging from 300 to 600 mg daily for up to 6 weeks. While most patients tolerate valerian well, some may experience mild side effects such as dizziness and stomach upset. However, emphasize proper dosing--there have been reports of hepatotoxicity and withdrawal symptoms, especially when higher doses are used.

When patients are interested in trying these supplements, it’s important to stress proper dosing and set expectations about their potential benefits. Additionally, continue emphasizing good sleep hygiene practices as the foundation for healthy sleep.