Sleep+

L-Tryptophan supports sleep through its conversion to serotonin and subsequently melatonin, the hormone that regulates the sleep-wake cycle. By providing the raw material for melatonin production, tryptophan supplementation supports the body's natural ability to prepare for sleep.

Unlike sedative sleep aids, tryptophan works with the body's own biochemistry, supporting a gentle, non-sedating path to improved sleep. It helps with both falling asleep and maintaining restful sleep throughout the night, making it particularly useful for those who experience difficulty with sleep onset or light, interrupted sleep.

As the precursor to serotonin, tryptophan plays a fundamental role in mood regulation. Serotonin influences feelings of well-being, emotional stability, and calmness. Low serotonin levels have been associated with low mood, anxiety, and irritability.

By supporting serotonin production, tryptophan supplementation may help maintain emotional balance and a positive mood. It is not a treatment for mood disorders, but ensuring adequate tryptophan availability supports the brain's natural mood-regulating chemistry.

Niacin's coenzyme forms, NAD and NADP, are essential for the metabolic pathways that convert food into energy. NAD is critical for glycolysis, the citric acid cycle, and the electron transport chain, which together generate the bulk of cellular ATP.

EFSA recognises that niacin contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.

Niacin supports skin health through its role in cellular energy and repair processes. Niacinamide (a form of niacin) is widely used in skincare for its ability to support skin barrier function, reduce inflammation, and improve skin tone.

EFSA recognises that niacin contributes to the maintenance of normal skin and normal mucous membranes.

Vitamin B6 is perhaps best known in women's health for its role in managing premenstrual symptoms. A randomised crossover study (De Souza et al., 2000) found that a combination of 200 mg magnesium plus 50 mg vitamin B6 significantly relieved anxiety-related PMS symptoms.

B6 supports hormonal balance through its role in neurotransmitter production (serotonin and dopamine), which can be disrupted during the luteal phase of the menstrual cycle. A 2025 systematic review in Nutrition Reviews confirmed consistent evidence that B6 at doses of 50 mg/day or more benefits PMS-related psychological symptoms.

EFSA recognises that vitamin B6 contributes to the regulation of hormonal activity.

B6 is essential for the production of several key neurotransmitters: serotonin (mood), dopamine (motivation and pleasure), GABA (calming), and noradrenaline (alertness). Without adequate B6, the brain cannot produce these chemicals efficiently, which can affect mood, sleep, and cognitive function.

EFSA recognises that vitamin B6 contributes to normal functioning of the nervous system and to normal psychological function. These claims reflect B6's fundamental role in brain chemistry.

Magnesium plays a natural role in helping the body relax. It activates the parasympathetic nervous system, the system responsible for helping you feel calm and at ease. Magnesium also helps regulate melatonin, the hormone that guides your sleep-wake cycles.

Clinical research supports this: a double-blind randomised controlled trial found that magnesium supplementation (500 mg/day) for 8 weeks significantly improved subjective sleep quality, sleep duration, and early morning awakening in older adults. The study also showed improved serum melatonin and reduced cortisol levels (Abbasi et al., 2012).

EFSA recognises that magnesium contributes to normal functioning of the nervous system and normal psychological function, both of which are closely tied to restful sleep.

Magnesium is directly involved in the production of ATP (adenosine triphosphate), the molecule that serves as the body's primary energy currency. Without adequate magnesium, energy production at the cellular level simply cannot function optimally.

This is why persistent tiredness is one of the earliest and most common signs of magnesium insufficiency. EFSA confirms that magnesium contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. Ensuring adequate magnesium intake supports sustained energy throughout the day.

Lemon balm is most valued for its gentle calming effects. It helps ease nervousness and tension without the drowsiness associated with stronger sedative herbs. This makes it suitable for daytime use when you want to feel calm but remain alert. It is often combined with other calming ingredients like chamomile, L-theanine, or magnesium for enhanced relaxation support.

While not a strong sedative on its own, lemon balm supports the transition to sleep by easing the mental restlessness that can interfere with falling asleep. It is traditionally combined with valerian or chamomile for sleep support. Its gentle nature makes it suitable for those who prefer a mild, natural approach to improving sleep quality.

Chamomile is perhaps most associated with bedtime tea and sleep. Apigenin's binding to GABA receptors promotes mild sedation and relaxation, helping to ease the transition to sleep. While not as potent as pharmaceutical sleep aids, chamomile offers a gentle, natural approach to improving sleep quality that has been valued for generations.

Chamomile has mild anxiolytic (anxiety-reducing) properties. Research from our catalog (1 study) explored chamomile for calming effects. Its gentle nature makes it suitable for daily use and for those who prefer a mild, natural approach to managing everyday stress and nervousness.