Modelled supplements for Insomnia

Conventional Beliefs

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

For an explanation of how this is generated, see this post

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)   πŸ“πŸ½οΈ Dosages πŸ“š
4.4 whey   πŸ“πŸ½οΈ Dosages πŸ“š
4.1 Conjugated Linoleic Acid   πŸ“š
3.7 lactobacillus rhamnosus (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
3.6 Vitamin B9,folic acid   πŸ“πŸ½οΈ Dosages πŸ“š
3.3 pomegranate   πŸ“πŸ½οΈ Dosages πŸ“š
3.3 bifidobacterium longum bb536 (probiotics)   πŸ“š
3 garlic (allium sativum)   πŸ“πŸ½οΈ Dosages πŸ“š
2.8 Nicotine, Nicotine Patch   πŸ“š
2.7 l-glutamine   πŸ“πŸ½οΈ Dosages πŸ“š
2.6 vitamin a   πŸ“πŸ½οΈ Dosages πŸ“š
2.5 quercetin   πŸ“πŸ½οΈ Dosages πŸ“š
2.5 lactobacillus salivarius (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
2.2 fish oil   πŸ“πŸ½οΈ Dosages πŸ“š
2.2 fruit/legume fibre   πŸ“š
2.1 barley   πŸ“πŸ½οΈ Dosages πŸ“š
2.1 persimmon tannin   πŸ“š
2 oregano (origanum vulgare, oil) |   πŸ“š
2 lactobacillus casei (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
2 ketogenic diet   πŸ“š
2 Whole Milk   πŸ“š
1.9 jerusalem artichoke (prebiotic)   πŸ“πŸ½οΈ Dosages πŸ“š
1.8 cranberry bean flour   πŸ“š
1.8 marijuana   πŸ“š
1.8 Burdock Root   πŸ“š
1.8 Gluco-Oligosaccharides   πŸ“š
1.8 Lactobacillus Johnsonii (probiotic)   πŸ“πŸ½οΈ Dosages πŸ“š
1.7 oolong teas   πŸ“š
1.7 whole-grain barley   πŸ“πŸ½οΈ Dosages πŸ“š
1.7 omega-3 fatty acids   πŸ“πŸ½οΈ Dosages πŸ“š
1.7 lactobacillus gasseri (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
1.7 Cacao   πŸ“πŸ½οΈ Dosages πŸ“š
1.6 vegetable/fruit juice-based diets   πŸ“š
1.6 camellia   πŸ“š
1.6 noni   πŸ“πŸ½οΈ Dosages πŸ“š
1.5 purple sweet potatoes   πŸ“š
1.5 acetic acid   πŸ“š
1.4 dairy   πŸ“š
1.4 grape polyphenols   πŸ“š
1.4 fenugreek   πŸ“š
1.4 lactobacillus sakei (probiotics)   πŸ“š
1.3 amaranth   πŸ“š
1.3 Ginseng   πŸ“πŸ½οΈ Dosages πŸ“š
1.3 barley,oat   πŸ“š
1.3 ginger   πŸ“š
1.3 gum arabic (prebiotic)   πŸ“πŸ½οΈ Dosages πŸ“š
1.3 lauric acid(fatty acid in coconut oil,in palm kernel oil,)   πŸ“š
1.2 lactobacillus plantarum,xylooligosaccharides,(prebiotic) (probiotics)   πŸ“š
1.2 zinc   πŸ“πŸ½οΈ Dosages πŸ“š
1.2 Pistachio   πŸ“š
1.2 Astragalus polysaccharide   πŸ“š
1.2 low-fat diets   πŸ“š
1.1 bifidobacterium lactis,streptococcus thermophilus probiotic   πŸ“š
1.1 cannabinoids   πŸ“š
1.1 Goji (berry,juice)   πŸ“š
1.1 Rhubarb Peony Decoction   πŸ“š
1.1 tannic acid   πŸ“š
1.1 Vitamin B1,thiamine hydrochloride   πŸ“πŸ½οΈ Dosages πŸ“š
1.1 green-lipped mussel   πŸ“š
1.1 low-fat high-complex carbohydrate diet   πŸ“š
1.1 rhubarb   πŸ“š
1.1 glycyrrhizic acid (licorice)   πŸ“πŸ½οΈ Dosages πŸ“š
1.1 bifidobacterium infantis,(probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
1.1 dates   πŸ“š
1 green tea   πŸ“š
1 safflower oil   πŸ“š
1 palm kernel meal   πŸ“š
1 oolong tea polyphenols   πŸ“š
1 vsl#3 (probiotics)   πŸ“š
1 Glucomannan   πŸ“πŸ½οΈ Dosages πŸ“š
1 camelina seed   πŸ“š
1 Kale   πŸ“š
1 Kiwifruit   πŸ“š
1 Bromelain   πŸ“πŸ½οΈ Dosages πŸ“š
0.9 Rutin   πŸ“πŸ½οΈ Dosages πŸ“š
0.9 Manjistha (Rubia cordifolia)   πŸ“š
0.9 ginko   πŸ“πŸ½οΈ Dosages πŸ“š
0.9 chitooligosaccharides (prebiotic)   πŸ“πŸ½οΈ Dosages πŸ“š
0.8 bacillus subtilis natto (probiotics)   πŸ“š
0.8 lactobacillus kefiri (NOT KEFIR)   πŸ“š
0.8 melatonin supplement   πŸ“πŸ½οΈ Dosages πŸ“š
0.8 lactobacillus reuteri (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
0.8 clostridium butyricum (probiotics),Miya,Miyarisan   πŸ“πŸ½οΈ Dosages πŸ“š
0.8 Olive Oil   πŸ“š
0.8 colostrum   πŸ“š
0.8 Pineapple   πŸ“š
0.8 Turmeric   πŸ“πŸ½οΈ Dosages πŸ“š
0.8 Onion   πŸ“š
0.7 alcoholic beverages   πŸ“š
0.7 Lactobacillus pentosus   πŸ“š
0.7 Methionine   πŸ“πŸ½οΈ Dosages πŸ“š
0.7 Pancreatin   πŸ“š
0.7 yogurt   πŸ“š
0.7 rosa rugosa   πŸ“š
0.7 pea (fiber, protein)   πŸ“š
0.7 chondrus crispus,red sea weed   πŸ“š
0.7 sarcodiotheca gaudichaudii (red sea weed)   πŸ“š
0.7 sorghum   πŸ“š
0.7 carbohydrates   πŸ“š
0.7 low carbohydrate diet   πŸ“š
0.7 genistein   πŸ“š
0.7 Reduce choline (Beef, Chicken Eggs)   πŸ“š
0.7 broccoli   πŸ“š
0.6 vitamin B7, biotin   πŸ“πŸ½οΈ Dosages πŸ“š
0.6 l-glutamic acid   πŸ“š
0.6 Sijunzi decoction   πŸ“š
0.6 GABA   πŸ“πŸ½οΈ Dosages πŸ“š
0.6 Fruits (Cooked)   πŸ“š
0.5 Codonopsis pilosula   πŸ“š
0.5 hou-po-da-huang-tang   πŸ“š
0.5 Soymilk   πŸ“š
0.5 Konjaku flour   πŸ“š
0.5 grape fiber   πŸ“š
0.5 high red meat   πŸ“š
0.5 hydrogenated palm oil   πŸ“š
0.5 carob   πŸ“š
0.5 rye   πŸ“š
0.5 bifidobacterium (probiotics)   πŸ“š
0.5 bacillus,lactobacillus,streptococcus,saccharomyces probiotic   πŸ“š
0.5 sesame   πŸ“š
0.5 mediterranean diet   πŸ“š
0.5 schisandra chinensis(magnolia berry or five-flavor-fruit)   πŸ“š
0.5 trametes versicolor(Turkey tail mushroom)   πŸ“š
0.5 buckwheat   πŸ“š
0.5 germinated barley food-stuff   πŸ“š
0.5 sesame cake/meal   πŸ“š
0.5 brown rice   πŸ“š
0.5 cabbage   πŸ“š
0.5 dietary fiber   πŸ“š
0.5 l-arginine   πŸ“πŸ½οΈ Dosages πŸ“š
0.5 glutamate   πŸ“š
-0.5 enriched butter diet   πŸ“š
-0.5 fraxinus angustifolia,narrow-leafed ash   πŸ“š
-0.5 extra virgin olive oil   πŸ“š
-0.5 high sugar diet   πŸ“š
-0.5 laminaria hyperborea( tangle/cuvie - seaweed)   πŸ“š
-0.5 Spearmint(mentha spicata)   πŸ“š
-0.5 pediococcus acidilactic (probiotic)   πŸ“š
-0.5 Slippery Elm   πŸ“š
-0.6 Curcumin   πŸ“πŸ½οΈ Dosages πŸ“š
-0.6 Ursolic acid   πŸ“š
-0.6 nobiletin   πŸ“š
-0.6 potatoes   πŸ“š
-0.6 Cinnamaldehyde   πŸ“š
-0.6 resveratrol (grape seed/polyphenols/red wine)   πŸ“πŸ½οΈ Dosages πŸ“š
-0.6 hypocaloric hyperproteic diet   πŸ“š
-0.6 grape seed extract   πŸ“πŸ½οΈ Dosages πŸ“š
-0.7 cinnamon (oil. spice)   πŸ“πŸ½οΈ Dosages πŸ“š
-0.7 high resistant starch   πŸ“š
-0.7 hypericin, St. John's Wort   πŸ“š
-0.7 catecholamines (polyphenol)   πŸ“š
-0.7 withania somnifera,ashwagandha   πŸ“πŸ½οΈ Dosages πŸ“š
-0.7 almonds/ almond skins   πŸ“πŸ½οΈ Dosages πŸ“š
-0.7 red wine polyphenols   πŸ“πŸ½οΈ Dosages πŸ“š
-0.7 oplopanax horridus(Devil's Club)   πŸ“š
-0.7 mastic gum (prebiotic)   πŸ“πŸ½οΈ Dosages πŸ“š
-0.7 Moringa Oleifera   πŸ“š
-0.7 chestnut tannins   πŸ“š
-0.7 jatropha curcas [can be poisonous]   πŸ“š
-0.7 cadium   πŸ“š
-0.7 Carthamus tinctorius L,Safflower   πŸ“š
-0.7 lemon   πŸ“š
-0.7 wormwood(artemisia)   πŸ“š
-0.7 Human milk oligosaccharides (prebiotic, Holigos, Stachyose)   πŸ“πŸ½οΈ Dosages πŸ“š
-0.7 xylaria hypoxylon (fungi)   πŸ“š
-0.8 dietary phytoestrogens (isoflavones)   πŸ“š
-0.8 polygonatum kingianum(Orange Flower Solomon's Seal.)   πŸ“š
-0.8 strawberry   πŸ“š
-0.8 Ferric citrate   πŸ“š
-0.8 lactobacillus delbrueckii bulgaricus,bifidobacterium bifidum,enterococcus faecium,candida pintolopesii,aspergillus oryzae (probiotics)   πŸ“š
-0.8 Krill Oil   πŸ“πŸ½οΈ Dosages πŸ“š
-0.8 lactobacillus brevis (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-0.8 bifidobacterium adolescentis,(probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-0.9 bifidobacterium longum (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-0.9 thyme (thymol, thyme oil)   πŸ“š
-0.9 Hydration   πŸ“š
-0.9 Vitamin E   πŸ“πŸ½οΈ Dosages πŸ“š
-1 lactobacillus rhamnosus gg,lactobacillus,rhamnosus,propionibacterium freudenreichii,bifidobacterium breve (probiotics)   πŸ“š
-1 plantago asiatica l.   πŸ“š
-1 Alpha-Ketoglutarate   πŸ“š
-1 oligosaccharides (prebiotic)   πŸ“š
-1 beef   πŸ“š
-1 rosmarinus officinalis,rosemary   πŸ“š
-1 asparagus   πŸ“š
-1 Fish   πŸ“š
-1 Pumpkin   πŸ“š
-1 syzygium aromaticum (clove)   πŸ“š
-1.1 red chiles (Capsicum)   πŸ“š
-1.1 red wine   πŸ“πŸ½οΈ Dosages πŸ“š
-1.1 enterococcus durans (probiotics)   πŸ“š
-1.1 Mangosteen   πŸ“š
-1.1 Peanut   πŸ“š
-1.1 bacillus pumilus   πŸ“š
-1.1 gluten   πŸ“š
-1.1 bifidobacterium bifidum (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-1.1 chicken   πŸ“š
-1.2 annatto   πŸ“š
-1.2 bacillus laterosporus (probiotic)   πŸ“š
-1.2 high-saturated fat diet   πŸ“š
-1.2 chrysanthemum morifolium   πŸ“š
-1.2 selenium   πŸ“πŸ½οΈ Dosages πŸ“š
-1.2 laminaria digitata,oarweed - seaweed   πŸ“š
-1.3 neem   πŸ“πŸ½οΈ Dosages πŸ“š
-1.3 bifidobacterium pseudocatenulatum,(probiotics)   πŸ“š
-1.4 doenjang (fermented bean paste)   πŸ“š
-1.4 lactobacillus acidophilus (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-1.4 fasting   πŸ“š
-1.4 slow digestible carbohydrates   πŸ“š
-1.4 enterococcus faecium (probiotic)   πŸ“πŸ½οΈ Dosages πŸ“š
-1.5 Bacillus clausii (Probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-1.5 partially hydrolyzed guar gum   πŸ“πŸ½οΈ Dosages πŸ“š
-1.5 Tributyrin   πŸ“š
-1.5 blueberry   πŸ“š
-1.6 Bofutsushosan   πŸ“š
-1.6 Shen Ling Bai Zhu San   πŸ“š
-1.7 Sumac(Rhus coriaria)   πŸ“š
-1.7 methionine-choline-deficient (MCD) diet   πŸ“š
-1.7 Vitamin B-12   πŸ“πŸ½οΈ Dosages πŸ“š
-1.7 Guaiacol (polyphenol)   πŸ“š
-1.7 high beef diet   πŸ“š
-1.8 carboxymethyl cellulose (prebiotic)   πŸ“š
-1.8 black raspberries   πŸ“πŸ½οΈ Dosages πŸ“š
-1.8 animal-based diet   πŸ“š
-1.8 galacto-oligosaccharides (prebiotic)   πŸ“πŸ½οΈ Dosages πŸ“š
-1.8 red alga Laurencia tristicha   πŸ“š
-1.9 trachyspermum ammi, Ajwain   πŸ“š
-1.9 Tudca   πŸ“š
-1.9 cvs maximum strength probiotic   πŸ“š
-2 bifidobacterium catenulatum,(probiotics)   πŸ“š
-2.2 high fiber diet   πŸ“š
-2.2 lupin seeds (anaphylaxis risk, toxic if not prepared properly)   πŸ“š
-2.2 Umeboshi (Japanese Apricot or Prunus mume )   πŸ“š
-2.3 apple   πŸ“š
-2.3 vitamin B3,niacin   πŸ“πŸ½οΈ Dosages πŸ“š
-2.3 sodium butyrate   πŸ“š
-2.3 ku ding cha tea   πŸ“š
-2.3 bacillus subtilis (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-2.4 bacillus licheniformis,(probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-2.5 nuts   πŸ“š
-2.6 high-fat diets   πŸ“š
-2.8 tea   πŸ“š
-2.8 vitamin b2,Riboflavin   πŸ“πŸ½οΈ Dosages πŸ“š
-2.8 vegetarians   πŸ“š
-2.9 resistant maltodextrin   πŸ“πŸ½οΈ Dosages πŸ“š
-3 Psyllium (Plantago Ovata Husk)   πŸ“πŸ½οΈ Dosages πŸ“š
-3.1 Pork   πŸ“š
-3.1 walnuts   πŸ“πŸ½οΈ Dosages πŸ“š
-3.2 wheat   πŸ“š
-3.2 capsaicin (hot pepper)   πŸ“š
-3.3 bacillus coagulans (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-3.3 berberine   πŸ“πŸ½οΈ Dosages πŸ“š
-3.3 salt (sodium chloride)   πŸ“š
-3.5 arabinogalactan (prebiotic)   πŸ“πŸ½οΈ Dosages πŸ“š
-3.5 lactobacillus plantarum (probiotics)   πŸ“πŸ½οΈ Dosages πŸ“š
-3.6 vitamin d   πŸ“πŸ½οΈ Dosages πŸ“š
-3.7 soy   πŸ“πŸ½οΈ Dosages πŸ“š
-3.7 fibre-rich macrobiotic ma-pi 2 diet   πŸ“š
-4.6 Pulses   πŸ“š
-4.7 xylan (prebiotic)   πŸ“š
-4.7 pectin   πŸ“š
-6.9 inulin (prebiotic)   πŸ“πŸ½οΈ Dosages πŸ“š

All suggestions are computed solely on their predicted microbiome impact. Safety, side-effects etc must be evaluated by your medical professionals before starting. Some items suggests have significant risk of adverse consequences for some people.

Special thanks to David F Morrison and Geert Van Houcke for doing Quality Assurance. Special thanks to Oliver Luk, B.Sc. (Biology) from BiomeSight for spot checking the coding of data from the US National Library of Medicine

This is an Academic site. It generates theoretical models of what may benefit a specific microbiome results.

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