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 |
13.5
|
fructo-oligosaccharides (prebiotic)
ππ½οΈ Dosages
|
π
|
8.4
|
lactobacillus rhamnosus (probiotics)
ππ½οΈ Dosages
|
π
|
8.2
|
Conjugated Linoleic Acid
|
π
|
7.9
|
whey
ππ½οΈ Dosages
|
π
|
6.8
|
bifidobacterium longum bb536 (probiotics)
|
π
|
6.6
|
Vitamin B9,folic acid
ππ½οΈ Dosages
|
π
|
6.5
|
l-glutamine
ππ½οΈ Dosages
|
π
|
6
|
pomegranate
ππ½οΈ Dosages
|
π
|
5.8
|
Nicotine, Nicotine Patch
|
π
|
5.3
|
lactobacillus salivarius (probiotics)
ππ½οΈ Dosages
|
π
|
5.3
|
Whole Cow milk
|
π
|
5.2
|
lactobacillus sakei (probiotics)
|
π
|
4.3
|
persimmon tannin
|
π
|
4.2
|
quercetin
ππ½οΈ Dosages
|
π
|
4.2
|
vitamin a
ππ½οΈ Dosages
|
π
|
4.2
|
Burdock Root
|
π
|
4.1
|
low-fat diets
|
π
|
3.9
|
jerusalem artichoke (prebiotic)
ππ½οΈ Dosages
|
π
|
3.9
|
barley
ππ½οΈ Dosages
|
π
|
3.9
|
fish oil
ππ½οΈ Dosages
|
π
|
3.7
|
lactobacillus gasseri (probiotics)
ππ½οΈ Dosages
|
π
|
3.7
|
Gluco-Oligosaccharides
|
π
|
3.7
|
whole-grain barley
ππ½οΈ Dosages
|
π
|
3.6
|
oolong teas
|
π
|
3.6
|
zinc
ππ½οΈ Dosages
|
π
|
3.6
|
ginger
|
π
|
3.6
|
Lactobacillus Johnsonii (probiotic)
ππ½οΈ Dosages
|
π
|
3.5
|
lactobacillus kefiri (NOT KEFIR)
|
π
|
3.5
|
lactobacillus casei (probiotics)
ππ½οΈ Dosages
|
π
|
3.5
|
vegetable/fruit juice-based diets
|
π
|
3.5
|
fruit/legume fibre
|
π
|
3.4
|
marijuana
|
π
|
3.4
|
ketogenic diet
|
π
|
3.4
|
omega-3 fatty acids
ππ½οΈ Dosages
|
π
|
3.4
|
Dangshen
|
π
|
3.3
|
oregano (origanum vulgare, oil) |
|
π
|
3.3
|
cranberry bean flour
|
π
|
3.1
|
camellia
|
π
|
3
|
vsl#3 (probiotics)
|
π
|
3
|
cannabinoids
|
π
|
2.9
|
lactobacillus reuteri (probiotics)
ππ½οΈ Dosages
|
π
|
2.8
|
grape polyphenols
|
π
|
2.7
|
lauric acid(fatty acid in coconut oil,in palm kernel oil,)
|
π
|
2.7
|
garlic (allium sativum)
ππ½οΈ Dosages
|
π
|
2.6
|
barley,oat
|
π
|
2.6
|
bifidobacterium infantis,(probiotics)
ππ½οΈ Dosages
|
π
|
2.6
|
Cacao
ππ½οΈ Dosages
|
π
|
2.6
|
Vitamin B1,thiamine hydrochloride
ππ½οΈ Dosages
|
π
|
2.6
|
fenugreek
|
π
|
2.6
|
bifidobacterium lactis,streptococcus thermophilus probiotic
|
π
|
2.6
|
Rhubarb Peony Decoction
|
π
|
2.6
|
purple sweet potatoes
|
π
|
2.6
|
colostrum
|
π
|
2.5
|
Pistachio
|
π
|
2.5
|
alcoholic beverages
|
π
|
2.5
|
amaranth
|
π
|
2.5
|
sorghum
|
π
|
2.5
|
green-lipped mussel
|
π
|
2.5
|
lactobacillus plantarum,xylooligosaccharides,(prebiotic) (probiotics)
|
π
|
2.4
|
green tea
|
π
|
2.3
|
palm kernel meal
|
π
|
2.3
|
Glucomannan
ππ½οΈ Dosages
|
π
|
2.3
|
noni
ππ½οΈ Dosages
|
π
|
2.2
|
saccharomyces boulardii (probiotics)
ππ½οΈ Dosages
|
π
|
2.2
|
dairy
|
π
|
2.2
|
acetic acid
|
π
|
2.1
|
low-fat high-complex carbohydrate diet
|
π
|
2.1
|
oolong tea polyphenols
|
π
|
2.1
|
tannic acid
|
π
|
2
|
rhubarb
|
π
|
1.9
|
l-taurine
ππ½οΈ Dosages
|
π
|
1.9
|
xylooligosaccharide (prebiotic)
ππ½οΈ Dosages
|
π
|
1.9
|
camelina seed
|
π
|
1.8
|
chondrus crispus,red sea weed
|
π
|
1.8
|
sarcodiotheca gaudichaudii (red sea weed)
|
π
|
1.8
|
Methionine
ππ½οΈ Dosages
|
π
|
1.8
|
safflower oil
|
π
|
1.8
|
bacillus subtilis natto (probiotics)
|
π
|
1.8
|
Manjistha (Rubia cordifolia)
|
π
|
1.8
|
Kale
|
π
|
1.7
|
bifidobacterium animalis lactis (probiotics)
ππ½οΈ Dosages
|
π
|
1.7
|
dates
|
π
|
1.7
|
gum arabic (prebiotic)
ππ½οΈ Dosages
|
π
|
1.7
|
Astragalus
|
π
|
1.7
|
Goji (berry,juice)
|
π
|
1.7
|
rosa rugosa
|
π
|
1.6
|
Kiwifruit
|
π
|
1.6
|
glycyrrhizic acid (licorice)
ππ½οΈ Dosages
|
π
|
1.6
|
l-glutamic acid
|
π
|
1.6
|
Bromelain
ππ½οΈ Dosages
|
π
|
1.5
|
Citrus Fruit Extract
|
π
|
1.5
|
koji aspergillus oryzae
|
π
|
1.5
|
low carbohydrate diet
|
π
|
1.5
|
chitooligosaccharides (prebiotic)
ππ½οΈ Dosages
|
π
|
1.5
|
yogurt
|
π
|
1.5
|
Sijunzi decoction
|
π
|
1.4
|
ginko
ππ½οΈ Dosages
|
π
|
1.4
|
vitamin B7, biotin
ππ½οΈ Dosages
|
π
|
1.4
|
Lactobacillus pentosus
|
π
|
1.4
|
Ginseng
ππ½οΈ Dosages
|
π
|
1.3
|
Rutin
ππ½οΈ Dosages
|
π
|
1.3
|
bacillus amyloliquefaciens (probiotic)
ππ½οΈ Dosages
|
π
|
1.3
|
genistein
|
π
|
1.2
|
lard
|
π
|
1.2
|
melatonin supplement
ππ½οΈ Dosages
|
π
|
1.2
|
Sulforaphane,1-Isothiocyanato-4-(methanesulfinyl)butane,C6H11NOS2
|
π
|
1.2
|
Fruits (Cooked)
|
π
|
1.2
|
Pancreatin
|
π
|
1.1
|
cabbage
|
π
|
1.1
|
gluten-free diet
|
π
|
1.1
|
foeniculum vulgare,fennel
|
π
|
1.1
|
buckwheat
|
π
|
1.1
|
trametes versicolor(Turkey tail mushroom)
|
π
|
1.1
|
high red meat
|
π
|
1.1
|
germinated barley food-stuff
|
π
|
1.1
|
bifidobacterium (probiotics)
|
π
|
1.1
|
bacillus,lactobacillus,streptococcus,saccharomyces probiotic
|
π
|
1.1
|
carob
|
π
|
1
|
clostridium butyricum (probiotics),Miya,Miyarisan
ππ½οΈ Dosages
|
π
|
1
|
avocado peel
|
π
|
1
|
retinoic acid,(Vitamin A derivative)
|
π
|
1
|
kefir
|
π
|
1
|
carbohydrates
|
π
|
1
|
brown rice
|
π
|
1
|
naringenin(grapefruit) (Flavonoid)
|
π
|
1
|
Glucosamine
|
π
|
1
|
Lithium
|
π
|
0.9
|
Taxifolin
ππ½οΈ Dosages
|
π
|
0.9
|
Miso
|
π
|
0.9
|
Coenzyme Q10
ππ½οΈ Dosages
|
π
|
0.9
|
broccoli
|
π
|
0.9
|
high-protein diet
|
π
|
0.9
|
lupin kernel fiber (legume) (anaphylaxis risk, toxic if not prepared properly)
|
π
|
0.9
|
bifidobacterium breve (probiotic)
ππ½οΈ Dosages
|
π
|
0.9
|
galla rhois
|
π
|
0.8
|
hou-po-da-huang-tang
|
π
|
0.8
|
Soymilk
|
π
|
0.8
|
rye
|
π
|
0.8
|
hydrogenated palm oil
|
π
|
0.8
|
Codonopsis pilosula
|
π
|
0.8
|
grape fiber
|
π
|
0.8
|
mannitol
|
π
|
0.8
|
nigella sativa seed (black cumin)
ππ½οΈ Dosages
|
π
|
0.8
|
corn
|
π
|
0.8
|
sesame
|
π
|
0.8
|
glutamate
|
π
|
0.8
|
dietary fiber
|
π
|
0.8
|
chicory (prebiotic)
ππ½οΈ Dosages
|
π
|
0.8
|
schisandra chinensis(magnolia berry or five-flavor-fruit)
|
π
|
0.8
|
sesame cake/meal
|
π
|
0.8
|
l-arginine
ππ½οΈ Dosages
|
π
|
0.8
|
Goat milk
|
π
|
0.8
|
Onion
|
π
|
0.8
|
Pineapple
|
π
|
0.8
|
Rhodiola rosea (Rosavin)
ππ½οΈ Dosages
|
π
|
0.8
|
GABA
ππ½οΈ Dosages
|
π
|
0.8
|
quinoa
|
π
|
0.7
|
magnesium
ππ½οΈ Dosages
|
π
|
0.7
|
candida albicans (prescription)
|
π
|
0.7
|
rare meat
|
π
|
0.7
|
Konjaku flour
|
π
|
0.6
|
brassica juncea
|
π
|
0.6
|
high-fat sucrose
|
π
|
0.6
|
Hesperidin (polyphenol)
ππ½οΈ Dosages
|
π
|
0.5
|
spirulina(cyanobacteria)
|
π
|
0.5
|
mannooligosaccharide (prebiotic)
ππ½οΈ Dosages
|
π
|
0.5
|
Dextrin
ππ½οΈ Dosages
|
π
|
0.5
|
Sodas
|
π
|
-0.5
|
propionate
|
π
|
-0.5
|
whole grain diet
|
π
|
-0.5
|
enriched butter diet
|
π
|
-0.5
|
extra virgin olive oil
|
π
|
-0.5
|
red wine polyphenols
ππ½οΈ Dosages
|
π
|
-0.5
|
refined wheat breads
|
π
|
-0.6
|
quercetin,resveratrol
|
π
|
-0.6
|
Fisetin
ππ½οΈ Dosages
|
π
|
-0.7
|
Tryptophan
ππ½οΈ Dosages
|
π
|
-0.7
|
L-carnitine
|
π
|
-0.7
|
linseed(flaxseed)
ππ½οΈ Dosages
|
π
|
-0.7
|
Carthamus tinctorius L,Safflower
|
π
|
-0.7
|
lactobacillus brevis (probiotics)
ππ½οΈ Dosages
|
π
|
-0.7
|
chaga (mushroom)
|
π
|
-0.8
|
fraxinus angustifolia,narrow-leafed ash
|
π
|
-0.8
|
oats
|
π
|
-0.8
|
olea europaea,olive leaf
ππ½οΈ Dosages
|
π
|
-0.9
|
navy bean
|
π
|
-0.9
|
peppermint (spice, oil)
|
π
|
-0.9
|
lactobacillus casei shirota (probiotics)
ππ½οΈ Dosages
|
π
|
-0.9
|
micromeria fruticosa,White-leaved Savory
|
π
|
-0.9
|
whole-grain wheat
|
π
|
-0.9
|
cherry
|
π
|
-0.9
|
Cinnamaldehyde
|
π
|
-0.9
|
Baicalin
|
π
|
-1
|
chlorine
|
π
|
-1
|
Tea tree
|
π
|
-1
|
Dendrobium officinale
|
π
|
-1
|
Slippery Elm
|
π
|
-1.1
|
l-proline
|
π
|
-1.1
|
polyphenols
ππ½οΈ Dosages
|
π
|
-1.1
|
grapes
|
π
|
-1.1
|
nobiletin
|
π
|
-1.2
|
coptis chinensis, Chinese goldthread
|
π
|
-1.2
|
peganum harmala (rue)
|
π
|
-1.2
|
magnolia bark
|
π
|
-1.2
|
Curcumin
ππ½οΈ Dosages
|
π
|
-1.2
|
blackcurrant
|
π
|
-1.2
|
vegetable
|
π
|
-1.2
|
ß-glucan
ππ½οΈ Dosages
|
π
|
-1.2
|
partially hydrolysed guar gum,fructo-oligosaccharides (prebiotic)
|
π
|
-1.2
|
cellulose (prebiotic)
|
π
|
-1.2
|
bifidobacterium lactis bb12 (probiotics)
ππ½οΈ Dosages
|
π
|
-1.3
|
laminaria hyperborea( tangle/cuvie - seaweed)
|
π
|
-1.3
|
low fodmap diet
|
π
|
-1.3
|
Mangosteen
|
π
|
-1.4
|
Krill Oil
ππ½οΈ Dosages
|
π
|
-1.4
|
coriander oil
|
π
|
-1.4
|
bacillus (probiotics)
|
π
|
-1.4
|
pediococcus acidilactic (probiotic)
|
π
|
-1.4
|
Ferric citrate
|
π
|
-1.4
|
lemon
|
π
|
-1.4
|
Vitamin B
|
π
|
-1.4
|
wormwood(artemisia)
|
π
|
-1.5
|
mediterranean diet
|
π
|
-1.6
|
mastic gum (prebiotic)
ππ½οΈ Dosages
|
π
|
-1.6
|
hypocaloric hyperproteic diet
|
π
|
-1.7
|
lactobacillus rhamnosus gg (probiotics)
ππ½οΈ Dosages
|
π
|
-1.7
|
withania somnifera,ashwagandha
ππ½οΈ Dosages
|
π
|
-1.7
|
catecholamines (polyphenol)
|
π
|
-1.7
|
strawberry
|
π
|
-1.7
|
Caffeine
|
π
|
-1.7
|
Baking Soda, Sodium Bicarbonate
|
π
|
-1.7
|
xylaria hypoxylon (fungi)
|
π
|
-1.8
|
cinnamon (oil. spice)
ππ½οΈ Dosages
|
π
|
-1.8
|
high resistant starch
|
π
|
-1.8
|
high sugar diet
|
π
|
-1.9
|
selenium
ππ½οΈ Dosages
|
π
|
-1.9
|
bifidobacterium bifidum (probiotics)
ππ½οΈ Dosages
|
π
|
-2
|
rosmarinus officinalis,rosemary
|
π
|
-2
|
dietary phytoestrogens (isoflavones)
|
π
|
-2
|
lactobacillus delbrueckii bulgaricus,bifidobacterium bifidum,enterococcus faecium,candida pintolopesii,aspergillus oryzae (probiotics)
|
π
|
-2
|
grape seed extract
ππ½οΈ Dosages
|
π
|
-2
|
chrysanthemum morifolium
|
π
|
-2.1
|
slow digestible carbohydrates
|
π
|
-2.1
|
beef
|
π
|
-2.1
|
polygonatum kingianum(Orange Flower Solomon's Seal.)
|
π
|
-2.1
|
Fish
|
π
|
-2.1
|
potatoes
|
π
|
-2.1
|
Kaempferol
|
π
|
-2.1
|
asparagus
|
π
|
-2.2
|
Pumpkin
|
π
|
-2.2
|
syzygium aromaticum (clove)
|
π
|
-2.2
|
resveratrol (grape seed/polyphenols/red wine)
ππ½οΈ Dosages
|
π
|
-2.3
|
high-saturated fat diet
|
π
|
-2.3
|
oligosaccharides (prebiotic)
|
π
|
-2.3
|
Vitamin E
ππ½οΈ Dosages
|
π
|
-2.3
|
plantago asiatica l.
|
π
|
-2.3
|
lactobacillus rhamnosus gg,lactobacillus,rhamnosus,propionibacterium freudenreichii,bifidobacterium breve (probiotics)
|
π
|
-2.3
|
Alpha-Ketoglutarate
|
π
|
-2.3
|
quebracho
|
π
|
-2.4
|
Ursolic acid
|
π
|
-2.4
|
annatto
|
π
|
-2.4
|
bacillus laterosporus (probiotic)
|
π
|
-2.4
|
thyme (thymol, thyme oil)
|
π
|
-2.4
|
red chiles (Capsicum)
|
π
|
-2.4
|
doenjang (fermented bean paste)
|
π
|
-2.4
|
enterococcus durans (probiotics)
|
π
|
-2.5
|
bifidobacterium pseudocatenulatum,(probiotics)
|
π
|
-2.5
|
bifidobacterium adolescentis,(probiotics)
ππ½οΈ Dosages
|
π
|
-2.5
|
chicken
|
π
|
-2.5
|
bacillus pumilus
|
π
|
-2.5
|
Tributyrin
|
π
|
-2.5
|
Olive Oil
|
π
|
-2.7
|
low protein diet
|
π
|
-2.8
|
Bacillus clausii (Probiotics)
ππ½οΈ Dosages
|
π
|
-2.8
|
triphala
ππ½οΈ Dosages
|
π
|
-2.8
|
almonds/ almond skins
ππ½οΈ Dosages
|
π
|
-2.8
|
resistant starch
|
π
|
-2.9
|
animal-based diet
|
π
|
-3
|
lactobacillus paracasei (probiotics)
ππ½οΈ Dosages
|
π
|
-3
|
iron
ππ½οΈ Dosages
|
π
|
-3
|
Shen Ling Bai Zhu San
|
π
|
-3.1
|
high beef diet
|
π
|
-3.2
|
black raspberries
ππ½οΈ Dosages
|
π
|
-3.2
|
laminaria digitata,oarweed - seaweed
|
π
|
-3.2
|
blueberry
|
π
|
-3.2
|
gluten
|
π
|
-3.3
|
banana
|
π
|
-3.3
|
Guaiacol (polyphenol)
|
π
|
-3.4
|
Vitamin B-12
ππ½οΈ Dosages
|
π
|
-3.4
|
Sumac(Rhus coriaria)
|
π
|
-3.5
|
Tudca
ππ½οΈ Dosages
|
π
|
-3.5
|
galacto-oligosaccharides (prebiotic)
ππ½οΈ Dosages
|
π
|
-3.6
|
Peanut
|
π
|
-3.7
|
chestnut tannins
|
π
|
-3.7
|
methionine-choline-deficient (MCD) diet
|
π
|
-3.7
|
bifidobacterium longum (probiotics)
ππ½οΈ Dosages
|
π
|
-3.8
|
carboxymethyl cellulose (prebiotic)
|
π
|
-3.8
|
neem
ππ½οΈ Dosages
|
π
|
-3.8
|
trachyspermum ammi, Ajwain
|
π
|
-3.9
|
wheat bran
|
π
|
-3.9
|
cvs maximum strength probiotic
|
π
|
-3.9
|
fat
|
π
|
-4
|
red alga Laurencia tristicha
|
π
|
-4
|
partially hydrolyzed guar gum
ππ½οΈ Dosages
|
π
|
-4.1
|
Human milk oligosaccharides (prebiotic, Holigos, Stachyose)
ππ½οΈ Dosages
|
π
|
-4.1
|
Limosilactobacillus fermentum (probiotic)
ππ½οΈ Dosages
|
π
|
-4.4
|
vitamin B3,niacin
ππ½οΈ Dosages
|
π
|
-4.4
|
red wine
ππ½οΈ Dosages
|
π
|
-4.5
|
vitamin b2,Riboflavin
ππ½οΈ Dosages
|
π
|
-4.6
|
sodium butyrate
|
π
|
-4.6
|
Bofutsushosan
|
π
|
-4.7
|
high-fat diets
|
π
|
-4.8
|
Umeboshi (Japanese Apricot or Prunus mume )
|
π
|
-4.9
|
enterococcus faecium (probiotic)
ππ½οΈ Dosages
|
π
|
-4.9
|
bifidobacterium catenulatum,(probiotics)
|
π
|
-5
|
lactobacillus acidophilus (probiotics)
ππ½οΈ Dosages
|
π
|
-5.3
|
ku ding cha tea
|
π
|
-5.3
|
nuts
|
π
|
-5.4
|
bacillus licheniformis,(probiotics)
ππ½οΈ Dosages
|
π
|
-5.4
|
fasting
|
π
|
-5.9
|
high fiber diet
|
π
|
-5.9
|
berberine
ππ½οΈ Dosages
|
π
|
-5.9
|
Moringa Oleifera
|
π
|
-6
|
apple
|
π
|
-6.2
|
wheat
|
π
|
-6.2
|
bacillus coagulans (probiotics)
ππ½οΈ Dosages
|
π
|
-6.2
|
lupin seeds (anaphylaxis risk, toxic if not prepared properly)
|
π
|
-6.4
|
walnuts
ππ½οΈ Dosages
|
π
|
-6.7
|
Pork
|
π
|
-6.7
|
Psyllium (Plantago Ovata Husk)
ππ½οΈ Dosages
|
π
|
-6.8
|
resistant maltodextrin
ππ½οΈ Dosages
|
π
|
-6.9
|
capsaicin (hot pepper)
|
π
|
-7
|
tea
|
π
|
-7.1
|
salt (sodium chloride)
|
π
|
-7.3
|
bacillus subtilis (probiotics)
ππ½οΈ Dosages
|
π
|
-7.9
|
vegetarians
|
π
|
-8.6
|
vitamin d
ππ½οΈ Dosages
|
π
|
-9.1
|
fibre-rich macrobiotic ma-pi 2 diet
|
π
|
-9.6
|
xylan (prebiotic)
|
π
|
-9.7
|
arabinogalactan (prebiotic)
ππ½οΈ Dosages
|
π
|
-9.8
|
soy
ππ½οΈ Dosages
|
π
|
-10.3
|
lactobacillus plantarum (probiotics)
ππ½οΈ Dosages
|
π
|
-11.5
|
Pulses
|
π
|
-11.5
|
pectin
|
π
|
-16.2
|
inulin (prebiotic)
ππ½οΈ Dosages
|
π
|