Melatonin: Melatonin is a hormone that regulates sleep-wake cycles. It's commonly used as a supplement to help with sleep onset and adjusting sleep patterns, especially for jet lag or shift work-related sleep problems. However, its effectiveness can vary, and it's recommended to use it under the guidance of a healthcare professional.
Magnesium: Some evidence suggests that magnesium deficiency can affect sleep quality. Magnesium supplements may help improve sleep in individuals with low magnesium levels. Magnesium can have a calming effect on the body and mind.
Valerian Root: Valerian root is an herbal supplement that has been used for centuries as a remedy for insomnia and anxiety. It may help promote relaxation and improve sleep quality for some individuals.
L-Theanine: Found in green tea, L-Theanine is an amino acid that may have calming effects. Some studies suggest it could help reduce anxiety and improve sleep quality, especially when combined with caffeine avoidance.
Probiotics: While more research is needed, some studies suggest that gut health can influence sleep patterns. Certain probiotics may have a positive impact on overall health, potentially affecting sleep indirectly by improving gut health and reducing inflammation.
5-HTP: 5-Hydroxytryptophan (5-HTP) is a compound that your body produces from the amino acid tryptophan. It plays a role in the production of serotonin, a neurotransmitter involved in sleep regulation. Some people take 5-HTP supplements to aid sleep, although its effectiveness can vary among individuals.
All suggestions from this page should be reviewed by your medical professionals. These are based on modelling and not clinical studies.
Based on family and lower taxonomy ranks (genus,species,strains) reported in studies,
the list is here
| Net Impact |
Modifier |
Citations |
|
6.4
|
fructo-oligosaccharides (prebiotic)
📏🍽️ Dosages
|
📚
|
|
4.4
|
whey
📏🍽️ Dosages
|
📚
|
|
4.1
|
Conjugated Linoleic Acid
|
📚
|
|
3.7
|
lactobacillus rhamnosus (probiotics)
📏🍽️ Dosages
|
📚
|
|
3.6
|
Vitamin B9,folic acid
📏🍽️ Dosages
|
📚
|
|
3.3
|
pomegranate
📏🍽️ Dosages
|
📚
|
|
3.3
|
bifidobacterium longum bb536 (probiotics)
|
📚
|
|
3
|
garlic (allium sativum)
📏🍽️ Dosages
|
📚
|
|
2.8
|
Nicotine, Nicotine Patch
|
📚
|
|
2.7
|
l-glutamine
📏🍽️ Dosages
|
📚
|
|
2.6
|
vitamin a
📏🍽️ Dosages
|
📚
|
|
2.5
|
quercetin
📏🍽️ Dosages
|
📚
|
|
2.5
|
lactobacillus salivarius (probiotics)
📏🍽️ Dosages
|
📚
|
|
2.2
|
fish oil
📏🍽️ Dosages
|
📚
|
|
2.2
|
fruit/legume fibre
|
📚
|
|
2.1
|
barley
📏🍽️ Dosages
|
📚
|
|
2.1
|
persimmon tannin
|
📚
|
|
2
|
oregano (origanum vulgare, oil) |
|
📚
|
|
2
|
lactobacillus casei (probiotics)
📏🍽️ Dosages
|
📚
|
|
2
|
ketogenic diet
|
📚
|
|
2
|
Whole Milk
|
📚
|
|
1.9
|
jerusalem artichoke (prebiotic)
📏🍽️ Dosages
|
📚
|
|
1.8
|
cranberry bean flour
|
📚
|
|
1.8
|
marijuana
|
📚
|
|
1.8
|
Burdock Root
|
📚
|
|
1.8
|
Gluco-Oligosaccharides
|
📚
|
|
1.8
|
Lactobacillus Johnsonii (probiotic)
📏🍽️ Dosages
|
📚
|
|
1.7
|
oolong teas
|
📚
|
|
1.7
|
whole-grain barley
📏🍽️ Dosages
|
📚
|
|
1.7
|
omega-3 fatty acids
📏🍽️ Dosages
|
📚
|
|
1.7
|
lactobacillus gasseri (probiotics)
📏🍽️ Dosages
|
📚
|
|
1.7
|
Cacao
📏🍽️ Dosages
|
📚
|
|
1.6
|
vegetable/fruit juice-based diets
|
📚
|
|
1.6
|
camellia
|
📚
|
|
1.6
|
noni
📏🍽️ Dosages
|
📚
|
|
1.5
|
purple sweet potatoes
|
📚
|
|
1.5
|
acetic acid
|
📚
|
|
1.4
|
dairy
|
📚
|
|
1.4
|
grape polyphenols
|
📚
|
|
1.4
|
fenugreek
|
📚
|
|
1.4
|
lactobacillus sakei (probiotics)
|
📚
|
|
1.3
|
amaranth
|
📚
|
|
1.3
|
Ginseng
📏🍽️ Dosages
|
📚
|
|
1.3
|
barley,oat
|
📚
|
|
1.3
|
ginger
|
📚
|
|
1.3
|
gum arabic (prebiotic)
📏🍽️ Dosages
|
📚
|
|
1.3
|
lauric acid(fatty acid in coconut oil,in palm kernel oil,)
|
📚
|
|
1.2
|
lactobacillus plantarum,xylooligosaccharides,(prebiotic) (probiotics)
|
📚
|
|
1.2
|
zinc
📏🍽️ Dosages
|
📚
|
|
1.2
|
Pistachio
|
📚
|
|
1.2
|
Astragalus polysaccharide
|
📚
|
|
1.2
|
low-fat diets
|
📚
|
|
1.1
|
bifidobacterium lactis,streptococcus thermophilus probiotic
|
📚
|
|
1.1
|
cannabinoids
|
📚
|
|
1.1
|
Goji (berry,juice)
|
📚
|
|
1.1
|
Rhubarb Peony Decoction
|
📚
|
|
1.1
|
tannic acid
|
📚
|
|
1.1
|
Vitamin B1,thiamine hydrochloride
📏🍽️ Dosages
|
📚
|
|
1.1
|
green-lipped mussel
|
📚
|
|
1.1
|
low-fat high-complex carbohydrate diet
|
📚
|
|
1.1
|
rhubarb
|
📚
|
|
1.1
|
glycyrrhizic acid (licorice)
📏🍽️ Dosages
|
📚
|
|
1.1
|
bifidobacterium infantis,(probiotics)
📏🍽️ Dosages
|
📚
|
|
1.1
|
dates
|
📚
|
|
1
|
green tea
|
📚
|
|
1
|
safflower oil
|
📚
|
|
1
|
palm kernel meal
|
📚
|
|
1
|
oolong tea polyphenols
|
📚
|
|
1
|
vsl#3 (probiotics)
|
📚
|
|
1
|
Glucomannan
📏🍽️ Dosages
|
📚
|
|
1
|
camelina seed
|
📚
|
|
1
|
Kale
|
📚
|
|
1
|
Kiwifruit
|
📚
|
|
1
|
Bromelain
📏🍽️ Dosages
|
📚
|
|
0.9
|
Rutin
📏🍽️ Dosages
|
📚
|
|
0.9
|
Manjistha (Rubia cordifolia)
|
📚
|
|
0.9
|
ginko
📏🍽️ Dosages
|
📚
|
|
0.9
|
chitooligosaccharides (prebiotic)
📏🍽️ Dosages
|
📚
|
|
0.8
|
bacillus subtilis natto (probiotics)
|
📚
|
|
0.8
|
lactobacillus kefiri (NOT KEFIR)
|
📚
|
|
0.8
|
melatonin supplement
📏🍽️ Dosages
|
📚
|
|
0.8
|
lactobacillus reuteri (probiotics)
📏🍽️ Dosages
|
📚
|
|
0.8
|
clostridium butyricum (probiotics),Miya,Miyarisan
📏🍽️ Dosages
|
📚
|
|
0.8
|
Olive Oil
|
📚
|
|
0.8
|
colostrum
|
📚
|
|
0.8
|
Pineapple
|
📚
|
|
0.8
|
Turmeric
📏🍽️ Dosages
|
📚
|
|
0.8
|
Onion
|
📚
|
|
0.7
|
alcoholic beverages
|
📚
|
|
0.7
|
Lactobacillus pentosus
|
📚
|
|
0.7
|
Methionine
📏🍽️ Dosages
|
📚
|
|
0.7
|
Pancreatin
|
📚
|
|
0.7
|
yogurt
|
📚
|
|
0.7
|
rosa rugosa
|
📚
|
|
0.7
|
pea (fiber, protein)
|
📚
|
|
0.7
|
chondrus crispus,red sea weed
|
📚
|
|
0.7
|
sarcodiotheca gaudichaudii (red sea weed)
|
📚
|
|
0.7
|
sorghum
|
📚
|
|
0.7
|
carbohydrates
|
📚
|
|
0.7
|
low carbohydrate diet
|
📚
|
|
0.7
|
genistein
|
📚
|
|
0.7
|
Reduce choline (Beef, Chicken Eggs)
|
📚
|
|
0.7
|
broccoli
|
📚
|
|
0.6
|
vitamin B7, biotin
📏🍽️ Dosages
|
📚
|
|
0.6
|
l-glutamic acid
|
📚
|
|
0.6
|
Sijunzi decoction
|
📚
|
|
0.6
|
GABA
📏🍽️ Dosages
|
📚
|
|
0.6
|
Fruits (Cooked)
|
📚
|
|
0.5
|
Codonopsis pilosula
|
📚
|
|
0.5
|
hou-po-da-huang-tang
|
📚
|
|
0.5
|
Soymilk
|
📚
|
|
0.5
|
Konjaku flour
|
📚
|
|
0.5
|
grape fiber
|
📚
|
|
0.5
|
high red meat
|
📚
|
|
0.5
|
hydrogenated palm oil
|
📚
|
|
0.5
|
carob
|
📚
|
|
0.5
|
rye
|
📚
|
|
0.5
|
bifidobacterium (probiotics)
|
📚
|
|
0.5
|
bacillus,lactobacillus,streptococcus,saccharomyces probiotic
|
📚
|
|
0.5
|
sesame
|
📚
|
|
0.5
|
mediterranean diet
|
📚
|
|
0.5
|
schisandra chinensis(magnolia berry or five-flavor-fruit)
|
📚
|
|
0.5
|
trametes versicolor(Turkey tail mushroom)
|
📚
|
|
0.5
|
buckwheat
|
📚
|
|
0.5
|
germinated barley food-stuff
|
📚
|
|
0.5
|
sesame cake/meal
|
📚
|
|
0.5
|
brown rice
|
📚
|
|
0.5
|
cabbage
|
📚
|
|
0.5
|
dietary fiber
|
📚
|
|
0.5
|
l-arginine
📏🍽️ Dosages
|
📚
|
|
0.5
|
glutamate
|
📚
|
|
-0.5
|
enriched butter diet
|
📚
|
|
-0.5
|
fraxinus angustifolia,narrow-leafed ash
|
📚
|
|
-0.5
|
extra virgin olive oil
|
📚
|
|
-0.5
|
high sugar diet
|
📚
|
|
-0.5
|
laminaria hyperborea( tangle/cuvie - seaweed)
|
📚
|
|
-0.5
|
Spearmint(mentha spicata)
|
📚
|
|
-0.5
|
pediococcus acidilactic (probiotic)
|
📚
|
|
-0.5
|
Slippery Elm
|
📚
|
|
-0.6
|
Curcumin
📏🍽️ Dosages
|
📚
|
|
-0.6
|
Ursolic acid
|
📚
|
|
-0.6
|
nobiletin
|
📚
|
|
-0.6
|
potatoes
|
📚
|
|
-0.6
|
Cinnamaldehyde
|
📚
|
|
-0.6
|
resveratrol (grape seed/polyphenols/red wine)
📏🍽️ Dosages
|
📚
|
|
-0.6
|
hypocaloric hyperproteic diet
|
📚
|
|
-0.6
|
grape seed extract
📏🍽️ Dosages
|
📚
|
|
-0.7
|
cinnamon (oil. spice)
📏🍽️ Dosages
|
📚
|
|
-0.7
|
high resistant starch
|
📚
|
|
-0.7
|
hypericin, St. John's Wort
|
📚
|
|
-0.7
|
catecholamines (polyphenol)
|
📚
|
|
-0.7
|
withania somnifera,ashwagandha
📏🍽️ Dosages
|
📚
|
|
-0.7
|
almonds/ almond skins
📏🍽️ Dosages
|
📚
|
|
-0.7
|
red wine polyphenols
📏🍽️ Dosages
|
📚
|
|
-0.7
|
oplopanax horridus(Devil's Club)
|
📚
|
|
-0.7
|
mastic gum (prebiotic)
📏🍽️ Dosages
|
📚
|
|
-0.7
|
Moringa Oleifera
|
📚
|
|
-0.7
|
chestnut tannins
|
📚
|
|
-0.7
|
jatropha curcas [can be poisonous]
|
📚
|
|
-0.7
|
cadium
|
📚
|
|
-0.7
|
Carthamus tinctorius L,Safflower
|
📚
|
|
-0.7
|
lemon
|
📚
|
|
-0.7
|
wormwood(artemisia)
|
📚
|
|
-0.7
|
Human milk oligosaccharides (prebiotic, Holigos, Stachyose)
📏🍽️ Dosages
|
📚
|
|
-0.7
|
xylaria hypoxylon (fungi)
|
📚
|
|
-0.8
|
dietary phytoestrogens (isoflavones)
|
📚
|
|
-0.8
|
polygonatum kingianum(Orange Flower Solomon's Seal.)
|
📚
|
|
-0.8
|
strawberry
|
📚
|
|
-0.8
|
Ferric citrate
|
📚
|
|
-0.8
|
lactobacillus delbrueckii bulgaricus,bifidobacterium bifidum,enterococcus faecium,candida pintolopesii,aspergillus oryzae (probiotics)
|
📚
|
|
-0.8
|
Krill Oil
📏🍽️ Dosages
|
📚
|
|
-0.8
|
lactobacillus brevis (probiotics)
📏🍽️ Dosages
|
📚
|
|
-0.8
|
bifidobacterium adolescentis,(probiotics)
📏🍽️ Dosages
|
📚
|
|
-0.9
|
bifidobacterium longum (probiotics)
📏🍽️ Dosages
|
📚
|
|
-0.9
|
thyme (thymol, thyme oil)
|
📚
|
|
-0.9
|
Hydration
|
📚
|
|
-0.9
|
Vitamin E
📏🍽️ Dosages
|
📚
|
|
-1
|
lactobacillus rhamnosus gg,lactobacillus,rhamnosus,propionibacterium freudenreichii,bifidobacterium breve (probiotics)
|
📚
|
|
-1
|
plantago asiatica l.
|
📚
|
|
-1
|
Alpha-Ketoglutarate
|
📚
|
|
-1
|
oligosaccharides (prebiotic)
|
📚
|
|
-1
|
beef
|
📚
|
|
-1
|
rosmarinus officinalis,rosemary
|
📚
|
|
-1
|
asparagus
|
📚
|
|
-1
|
Fish
|
📚
|
|
-1
|
Pumpkin
|
📚
|
|
-1
|
syzygium aromaticum (clove)
|
📚
|
|
-1.1
|
red chiles (Capsicum)
|
📚
|
|
-1.1
|
red wine
📏🍽️ Dosages
|
📚
|
|
-1.1
|
enterococcus durans (probiotics)
|
📚
|
|
-1.1
|
Mangosteen
|
📚
|
|
-1.1
|
Peanut
|
📚
|
|
-1.1
|
bacillus pumilus
|
📚
|
|
-1.1
|
gluten
|
📚
|
|
-1.1
|
bifidobacterium bifidum (probiotics)
📏🍽️ Dosages
|
📚
|
|
-1.1
|
chicken
|
📚
|
|
-1.2
|
annatto
|
📚
|
|
-1.2
|
bacillus laterosporus (probiotic)
|
📚
|
|
-1.2
|
high-saturated fat diet
|
📚
|
|
-1.2
|
chrysanthemum morifolium
|
📚
|
|
-1.2
|
selenium
📏🍽️ Dosages
|
📚
|
|
-1.2
|
laminaria digitata,oarweed - seaweed
|
📚
|
|
-1.3
|
neem
📏🍽️ Dosages
|
📚
|
|
-1.3
|
bifidobacterium pseudocatenulatum,(probiotics)
|
📚
|
|
-1.4
|
doenjang (fermented bean paste)
|
📚
|
|
-1.4
|
lactobacillus acidophilus (probiotics)
📏🍽️ Dosages
|
📚
|
|
-1.4
|
fasting
|
📚
|
|
-1.4
|
slow digestible carbohydrates
|
📚
|
|
-1.4
|
enterococcus faecium (probiotic)
📏🍽️ Dosages
|
📚
|
|
-1.5
|
Bacillus clausii (Probiotics)
📏🍽️ Dosages
|
📚
|
|
-1.5
|
partially hydrolyzed guar gum
📏🍽️ Dosages
|
📚
|
|
-1.5
|
Tributyrin
|
📚
|
|
-1.5
|
blueberry
|
📚
|
|
-1.6
|
Bofutsushosan
|
📚
|
|
-1.6
|
Shen Ling Bai Zhu San
|
📚
|
|
-1.7
|
Sumac(Rhus coriaria)
|
📚
|
|
-1.7
|
methionine-choline-deficient (MCD) diet
|
📚
|
|
-1.7
|
Vitamin B-12
📏🍽️ Dosages
|
📚
|
|
-1.7
|
Guaiacol (polyphenol)
|
📚
|
|
-1.7
|
high beef diet
|
📚
|
|
-1.8
|
carboxymethyl cellulose (prebiotic)
|
📚
|
|
-1.8
|
black raspberries
📏🍽️ Dosages
|
📚
|
|
-1.8
|
animal-based diet
|
📚
|
|
-1.8
|
galacto-oligosaccharides (prebiotic)
📏🍽️ Dosages
|
📚
|
|
-1.8
|
red alga Laurencia tristicha
|
📚
|
|
-1.9
|
trachyspermum ammi, Ajwain
|
📚
|
|
-1.9
|
Tudca
|
📚
|
|
-1.9
|
cvs maximum strength probiotic
|
📚
|
|
-2
|
bifidobacterium catenulatum,(probiotics)
|
📚
|
|
-2.2
|
high fiber diet
|
📚
|
|
-2.2
|
lupin seeds (anaphylaxis risk, toxic if not prepared properly)
|
📚
|
|
-2.2
|
Umeboshi (Japanese Apricot or Prunus mume )
|
📚
|
|
-2.3
|
apple
|
📚
|
|
-2.3
|
vitamin B3,niacin
📏🍽️ Dosages
|
📚
|
|
-2.3
|
sodium butyrate
|
📚
|
|
-2.3
|
ku ding cha tea
|
📚
|
|
-2.3
|
bacillus subtilis (probiotics)
📏🍽️ Dosages
|
📚
|
|
-2.4
|
bacillus licheniformis,(probiotics)
📏🍽️ Dosages
|
📚
|
|
-2.5
|
nuts
|
📚
|
|
-2.6
|
high-fat diets
|
📚
|
|
-2.8
|
tea
|
📚
|
|
-2.8
|
vitamin b2,Riboflavin
📏🍽️ Dosages
|
📚
|
|
-2.8
|
vegetarians
|
📚
|
|
-2.9
|
resistant maltodextrin
📏🍽️ Dosages
|
📚
|
|
-3
|
Psyllium (Plantago Ovata Husk)
📏🍽️ Dosages
|
📚
|
|
-3.1
|
Pork
|
📚
|
|
-3.1
|
walnuts
📏🍽️ Dosages
|
📚
|
|
-3.2
|
wheat
|
📚
|
|
-3.2
|
capsaicin (hot pepper)
|
📚
|
|
-3.3
|
bacillus coagulans (probiotics)
📏🍽️ Dosages
|
📚
|
|
-3.3
|
berberine
📏🍽️ Dosages
|
📚
|
|
-3.3
|
salt (sodium chloride)
|
📚
|
|
-3.5
|
arabinogalactan (prebiotic)
📏🍽️ Dosages
|
📚
|
|
-3.5
|
lactobacillus plantarum (probiotics)
📏🍽️ Dosages
|
📚
|
|
-3.6
|
vitamin d
📏🍽️ Dosages
|
📚
|
|
-3.7
|
soy
📏🍽️ Dosages
|
📚
|
|
-3.7
|
fibre-rich macrobiotic ma-pi 2 diet
|
📚
|
|
-4.6
|
Pulses
|
📚
|
|
-4.7
|
xylan (prebiotic)
|
📚
|
|
-4.7
|
pectin
|
📚
|
|
-6.9
|
inulin (prebiotic)
📏🍽️ Dosages
|
📚
|
