Best Supplements for Sleep Support

Certain minerals and adaptogenic botanicals are among the most studied ingredients for supporting healthy sleep quality and relaxation. Research suggests that magnesium plays a role in the body's natural sleep regulation pathways, while adaptogenic herbs may support the body's ability to wind down from daily stressors. FormulaForge prioritizes the most bioavailable forms of each ingredient.

Updated 2026 · Reviewed by Dr. Brennan Commerford, D.C.

Research-Backed Ingredients

Frequently Asked Questions

What supplements may support healthy sleep quality?

Ingredients like Magnesium Glycinate and concentrated Ashwagandha extracts are among the most studied for supporting healthy relaxation and sleep quality. A 90-day double-blind RCT in 125 healthy stressed adults (Gopukumar et al. 2021; PMID 34858513) found that a concentrated ashwagandha root extract was associated with significantly improved Pittsburgh Sleep Quality Index scores versus placebo. These supplements are not intended to diagnose, treat, cure, or prevent any disease, including insomnia or sleep disorders.

Is magnesium effective for sleep support?

Magnesium — particularly highly bioavailable forms like Glycinate — may support healthy relaxation and sleep quality. In a 7-week RCT in approximately 100 adults, Nielsen et al. (PMID 21199787) observed improved sleep scores in both the magnesium and placebo groups; the authors noted an association between magnesium status and sleep quality that warrants further study. In vitro studies suggest magnesium modulates GABA receptor function, which is involved in the body's natural calming processes. Structure/function claims apply: magnesium is not a treatment for sleep disorders.

What is the best form of magnesium for sleep?

Magnesium Glycinate (Bisglycinate) is our top-ranked form based on a /100 absorption score derived from peer-reviewed bioavailability data. A 1990 crossover study (Lindberg et al.; PMID 2407766) found magnesium citrate absorbed significantly better than oxide; chelated glycinate forms demonstrate similar or superior absorption profiles to citrate. More elemental magnesium reaching systemic circulation means greater support for healthy nervous system function. These are structure/function claims; consult your healthcare provider for personalized guidance.