May 04th 2020

Nutrients that Support Healthy Sleep

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.