Written by
Laurel Sterling, MA, RD, CDN
Laurel is a registered dietitian-nutritionist and certified nutritionist and has worked in the natural products industry since 2000. She has a passion for empowering others through nutritional education.
Stress-related sleep disturbances can have an impact on our immune health. Here are nutritional supplements that promote healthy sleep, which in turn support immune system health.
Sleep and Immune Health
- Magnesium regulates more than 325 enzymes in the body. Magnesium plays a role in the production of sleep-regulating melatonin and “feel good” serotonin. It also regulates the way muscles function and helps normalize adrenal stress hormones. Start with 150-300 mg near bedtime, and add in another 300 mg during the day (if bowels can tolerate).
- GABA (Gamma Amino-Butyric Acid) is a naturally-occurring amino acid and inhibitory neurotransmitter in our brain. It works by blocking nerve impulses and regulates excitability. It promotes alpha brain waves to calm and focus, and it supports levels of endorphins and serotonin. GABA promotes a healthy mood, relaxation, and restful sleep. When we’re stressed, GABA can help us relax, so we can sleep.
- L-theanine is an amino acid found in green tea that exerts a relaxing, yet non-drowsy effect. It boosts alpha brain waves promoting alert relaxation, and it increases GABA, serotonin, and dopamine levels in the brain. Brew up some decaffeinated green tea and have it with some theanine before bed to help relax.
- 5-HTP (5-Hydroxytryptophan is another amino acid that could potentially help both sleep and occasional stress. 5-HTP is a chemical our body makes from the essential amino acid tryptophan, which we get from food. Once produced, the chemical is transformed into serotonin. Serotonin provides a sense of well-being and promotes a healthy mood. The recommended initial dose is 50 mg. Increase the amount overtime to find what works best for you. Caution: 5-HTP can interact with certain medications (SSRIs, Tricyclics, MAOIs). Ask your healthcare provider before use.
- Melatonin helps regulate our body's circadian rhythm. Disruptions in the sleep-wake cycle can occur for a variety of reasons, including bedtime light exposure from a tablet or smartphone, jet lag, changing seasons, or working later hours. Melatonin production also decreases as we age.
While nutritional supplements can help support healthy sleep, it's important we look at the root cause of our sleep issue and address it accordingly.
If you are on any medications, speak to a healthcare provider about nutritional supplements.
Featured Articles
Health + Wellness
/
Sep 04th 2025
In today's health-conscious society, more people are becoming aware of the impact that diet has on overall well-being. Yet, one common ingredient continues to sneak into our meals and snacks, undermining our efforts towards healthier living: sugar. This "sweet sabotage" not only affects our waistlines but also compromises a crucial
Read More
Omegas + Supplements
/
Feb 11th 2026
EPA and DHA at the Core—Plus Vitamin D, Co-Q-10, L-Carnitine, Taurine, and Magnesium Glycinate for Total Cardio Support Why EPA and DHA sit at the core of a heart-smart supplement plan When it comes to targeted nutrition for the heart, the long-chain omega‑3 fatty acids EPA (eicosapentaenoic acid) and DHA
Read More
Omegas + Supplements
/
Aug 07th 2025
In today's fast-paced world, maintaining focus and calm can be a challenge for both kids and parents. From school pressures to workplace demands, the ability to concentrate and stay serene is often tested. This struggle can lead to increased stress levels, impacting overall well-being. However, there's good news: Omega-3 fatty
Read More