5 Nutrients - 5 Supplements for Insomnia Patients

Published: 2026-01-26 Updated: 2026-01-26

Rector Advisor, Vice Dean, and Faculty Member - Istanbul Kent University, Faculty of Pharmacy, Departmant of Pharmocology
Visiting Researcher&Lecturer - University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal

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This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. If you have an urgent medical concern, seek immediate care.

"Specific foods and supplements recommended for individuals experiencing insomnia can help shorten the time to fall asleep and increase sleep quality by supporting the synthesis of melatonin and serotonin, which help regulate the body's circadian rhythm."

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5 Nutrients - 5 Supplements for Insomnia Patients

Category	Name	Health Benefit	Recommended Daily Consumption
Food	Cherry	Increases melatonin production	1 handful
Food	Almond	Raises GABA levels	30-50 grams
Food	Banana	Supports serotonin production	1 piece
Food	Yogurt	Protects gut health	1 bowl
Food	Oats	Increases sleep hormone secretion	1 serving
Supplement	Melatonin	Supports sleep patterns	1-5 mg
Supplement	Magnesium	Relaxes muscles	200-400 mg
Supplement	GABA	Calms the nervous system	250-500 mg
Supplement	L-Theanine	Enhances relaxation and focus	100-200 mg
Supplement	Vitamin B6	Supports melatonin production	1.5-2 mg
Herbal Supplement	Lavender Extract	Calms and relaxes	80-160 mg
Herbal Supplement	Passiflora	Relaxes, speeds up falling asleep	250-500 mg
Herbal Supplement	Valerian Root Extract	Increases sleep duration and quality	300-600 mg
Herbal Supplement	Lemon Balm Extract	Soothes nerves, supports sleep	300-600 mg
Herbal Supplement	Chamomile Extract	Calms and regulates sleep	250-500 mg