Author: NutriScape

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For those experiencing digestive discomforts such as bloating, gas, or indigestion, digestive enzyme supplements might offer a solution. Enzymes are crucial for breaking down food into nutrients so that it can be absorbed, but some people don’t make enough. If digestive enzyme supplements are right for you, this article will show you the best place to buy digestive enzymes online. This article covers how digestive enzyme supplements work, the potential health benefits they offer, and what to consider when incorporating them into your daily health regimen.

What Are Digestive Enzymes?

Digestive enzymes are catalysts that aid in breaking down food into nutrients that the body can absorb. They play a crucial role in the digestive process, ensuring that we get the maximum nutritional value from our meals. These enzymes are naturally produced by the body, but they are also available as supplements. Understanding the different types of digestive enzymes and their specific uses can help in choosing the right supplement for individual needs.

• Amylase: This enzyme is key for carbohydrate digestion. It breaks down starches into simple sugars, aiding in the digestion of foods like pasta, bread, and rice. Amylase is produced in the saliva and the pancreas, starting the digestive process in the mouth and continuing in the small intestine.
• Protease: Protease targets proteins, breaking them down into amino acids. It’s essential for digesting meat, fish, eggs, and dairy products. This enzyme helps in repairing tissues and supporting immune function. The stomach, pancreas, and small intestine produce protease.
• Lipase: Specializing in fat digestion, lipase breaks down fats into fatty acids and glycerol. It is crucial for the absorption of fat-soluble vitamins (A, D, E, and K) and the digestion of oily foods. Lipase is produced by the pancreas and secreted with the bile into the small intestine.
• Lactase: For those with lactose intolerance, lactase supplements can be a game-changer. Lactase breaks down lactose, the sugar found in milk and dairy products, easing digestion for people who struggle to digest these foods.
• Cellulase: This enzyme, not produced by the human body, breaks down cellulose, a plant fiber. Supplemental cellulase can help in digesting fruits, vegetables, and whole grains, aiding in the overall digestive process.

Each of these enzymes targets specific components of our diet, ensuring the efficient breakdown and absorption of nutrients. People may choose digestive enzyme supplements based on specific dietary needs or digestive issues. For instance, those with lactose intolerance might opt for lactase supplements, while others might choose a broad-spectrum enzyme supplement to aid general digestion. These supplements can be particularly beneficial for individuals with conditions that affect digestive enzyme production or for those looking to enhance nutrient absorption from their diet.

How Does Ox Bile Work?

Ox bile is not an enzyme, but it is commonly included in some digestive supplements, particularly those aimed at improving the digestion of fats. Ox bile, derived from bovine sources, contains bile acids which are critical for the digestion and absorption of fats and fat-soluble vitamins in the small intestine. Here’s how ox bile fits into the digestive process:

Bile Acid’s Role: Bile acids, present in ox bile, are natural compounds produced by the liver and stored in the gallbladder. They are released into the small intestine to emulsify fats, essentially breaking them down into smaller droplets. This emulsification is crucial for the effective action of lipase, the enzyme that further breaks down fats.

Ox bile supplements can be particularly beneficial for individuals who have had their gallbladders removed, or who have conditions that affect bile production or secretion. In such cases, the body may not produce or release enough bile to effectively emulsify fats (break them into tiny droplets). If fats remain undigested, bacteria in the colon will break them down, leading to digestive discomfort and poor absorption of fat-soluble nutrients. Supplementing with ox bile can help mimic the body’s natural process of fat digestion. So, Ox bile plays a complementary role in in fat digestion, and is often included in digestive supplements alongside enzymes like lipase to support fat digestion.

What Are the Benefits of Digestive Enzymes?

• Assistance in Managing Chronic Pancreatic Conditions: Prescription-strength pancreatic enzymes (pancrelipase) are essential for individuals with chronic pancreatic insufficiency, cystic fibrosis, or pancreatitis.
  • Exocrine Pancreatic Insufficiency (EPI): This condition involves the pancreas not producing enough enzymes, leading to malabsorption, nutrient deficiencies, and symptoms like diarrhea, weight loss, and steatorrhea. Treatment typically involves prescriptions for Pancreatic enzyme replacement therapy (PERT) supplements, which contain lipase, protease, and amylase, with the dosage tailored to individual dietary needs and the severity of the insufficiency.
• Irritable Bowel Syndrome (IBS): Enzymes can alleviate common IBS symptoms like bloating and gas, particularly when IBS is linked to food intolerances. [PMC6910206] Common food intolerances associated with IBS include:
  • Lactose Intolerance: For difficulty in digesting lactose, the enzyme lactase is particularly helpful. Lactase supplements can be taken before consuming dairy to help break down lactose, alleviating symptoms like bloating, gas, and diarrhea.
  • Fructose Intolerance: While there isn’t a specific enzyme supplement for fructose intolerance, dietary management is key. Supplements like xylose isomerase can convert fructose to glucose in some foods, which may help with absorption in some individuals.
  • Gluten Sensitivity: For those with gluten sensitivity (not to be confused with celiac disease), supplements containing the enzyme DPP-IV (Dipeptidyl Peptidase-IV) can assist in breaking down gluten peptides, potentially reducing discomfort associated with gluten ingestion.
  • FODMAPs Sensitivity: Enzymes like alpha-galactosidase can be beneficial for breaking down certain carbohydrates in FODMAPs, particularly in foods like beans and certain vegetables, reducing symptoms like gas and bloating.
  • Food Sensitivity (IgG-related): While there are no specific enzyme supplements that directly address IgG-related food sensitivities, a broad-spectrum digestive enzyme supplement may aid in the overall digestive process, potentially reducing the symptomatic burden of these sensitivities.
• Gallbladder Removal (Cholecystectomy): After the removal of the gallbladder, difficulties in digesting fats can occur. When there is not enough bile available to emulsify fats into tiny droplets, it is harder to digest. This often results in bloating, diarrhea, and gas, especially after consuming fatty foods. Eating smaller meals with less fat can greatly help manage these digestive symptoms. Supplementing with Ox bile and lipase can also help in fat digestion.
• Enhanced Nutrient Absorption: All major groups of enzymes, including amylase, protease, and lipase, are important for individuals with conditions like pancreatic insufficiency or post-gastric surgery, ensuring maximal extraction of nutrients from food. [PMC4923703]
• Potential Anti-Inflammatory Effects: Bromelain and papain may benefit arthritis. noted for their anti-inflammatory properties. [PMC9510077] An infographic was published as part of the referenced article. [*]
• Indirect Support of Immune Function: Broad-spectrum enzyme supplements improve overall gut health and nutrient absorption, indirectly supporting the immune system and general health maintenance. An evolutionary hypothesis suggests that digestive enzymes once had an immune function. [PMC4333870]
• Aging-Related Enzyme Decline: As people age, the natural production of digestive enzymes can decrease, leading to digestion-related issues. “Five percent of people older than 70 years and ten percent older than 80 years have pancreatic exocrine insufficiency.” [PMID: 29474746] Supplementing with digestive enzymes can help alleviate these symptoms.
• High-Fiber Diets: People who eat a diet high in fiber, particularly from sources that are more difficult to break down (like legumes and cruciferous vegetables), may benefit from enzymes like cellulase and hemicellulase to aid in fiber digestion.
• Chronic Stress: Chronic stress can negatively impact digestive function, including enzyme production. Supplementing with digestive enzymes may help in better food breakdown and nutrient absorption during periods of high stress.
• Supporting Gastrointestinal Disorders: Conditions like Crohn’s disease, ulcerative colitis, or short bowel syndrome can impair the body’s ability to produce or effectively use digestive enzymes. Enzyme supplements can aid digestion in these cases.
• For Enhanced Sports Nutrition: Athletes or those with high physical activity levels may use enzyme supplements to ensure optimal nutrient breakdown and absorption, supporting energy needs and recovery.
• Eating Disorders Recovery: In the recovery from eating disorders, the body might need extra support in digesting and absorbing nutrients, and enzyme supplements can be an important part of the nutritional rehabilitation process.
• Celiac Disease: Enzymes like DPP-IV assist in breaking down gluten fragments, potentially reducing discomfort from accidental gluten ingestion, though they are not a cure for celiac disease. [PMC9569549, PMC7400306] The enzyme Caricain was found to be most effective at the neutral pH of the small intestine. [PMC8688929] This study contained an ingredient comparison of commercially available enzymes for gluten intolerance. [*] In a blinded human study of people with gluten sensitivity, Aspergillus niger-derived prolyl endoprotease broke down ~2/3 of the 0.5 grams of gluten in the test meals before it reached the small intestine. [PMC5638938]
• Small Intestinal Bacterial Overgrowth (SIBO): Enzymes that aid in fiber breakdown, such as cellulase and hemicellulase, can benefit those with conditions like Small Intestinal Bacterial Overgrowth (SIBO) or general gut flora imbalances.
• Leaky Gut Syndrome: Proper digestion of food through enzymes reduces the size of food particles, making them less likely to trigger food sensitivities or irritate the gut lining. This is beneficial in managing leaky gut syndrome, as it minimizes the potential for undigested food particles contributing to gut inflammation and permeability issues.
• Inflammatory Bowel Disease (IBD): In conditions like Crohn’s disease and ulcerative colitis, enzyme supplements support digestion.
• Candida Overgrowth: Enzymes like cellulase and hemicellulase break down the cell walls of candida, helping control its overgrowth. Additionally, enzymes that aid in sugar and carbohydrate digestion, such as amylase and glucoamylase, reduce the food supply for candida.

Food Sources of Digestive Enzymes

You may have heard about enzymes like bromelain and papain being present in certain foods. Here’s a table that shows the food content of different enzymes. However, the potency of enzymes in supplements is standardized and much higher compared to natural food sources.

What Are Other Enzyme Names?

• Carbohydrates:
  • Amylase (Alpha-amylase, Diastase, Pancreatic amylase, Ptyalin),
  • Lactase (Beta-galactosidase),
  • Cellulase (Cellulase complex),
  • Invertase (Sucrase),
  • Glucoamylase (Amyloglucosidase),
  • Alpha-Galactosidase.
• Proteins:
  • Protease (Proteolytic enzyme, Peptidase, Trypsin, Chymotrypsin, Bromelain, Papain),
  • Peptidase (Dipeptidyl peptidase – DPP-IV).
• Fats:
  • Lipase (Pancreatic lipase, Lingual lipase).
• Miscellaneous:
  • Phytase,
  • Beta-glucanase,
  • Hemicellulase,
  • Pectinase.

Are Digestive Enzyme Supplements Safe?

Digestive enzyme supplements are safe for most individuals when used as directed. These supplements are designed to mimic the natural enzymes produced by the body, helping in the breakdown and absorption of nutrients. The body’s digestive system is inherently equipped to handle these enzymes, which means they typically don’t cause harm when taken appropriately. Adverse effects are rare and usually mild, often related to digestive symptoms like discomfort or bloating, which typically resolve on their own.

Medication Interactions with Digestive Enzymes

• Antidiabetic Medications: Digestive enzymes, especially those that break down carbohydrates, may alter blood sugar levels, affecting the effectiveness of antidiabetic drugs and potentially requiring dosage adjustments.
• Blood Thinners (Anticoagulants): Certain enzymes like bromelain may have blood-thinning effects, increasing the risk of bleeding when taken with anticoagulants.
• Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Enzymes like bromelain may enhance the absorption of NSAIDs, potentially increasing their effectiveness and the risk of side effects.
• Chemotherapy Drugs: Some digestive enzymes might interact with chemotherapy drugs by either enhancing or reducing their effectiveness; close monitoring is necessary.
• Thyroid Medications (Levothyroxine): Digestive enzymes may affect the absorption of thyroid medications, impacting their effectiveness.
• H2 Blockers and Proton Pump Inhibitors (PPIs): These medications reduce stomach acid, which can alter the environment in which digestive enzymes function, potentially impacting their effectiveness.

Supplement Interactions with Digestive Enzymes

• Omega-3 Fatty Acids (Fish Oil, Algal Oil): Digestive enzymes, particularly lipase, can enhance the breakdown and absorption of omega-3 fatty acids. This interaction can potentially increase the effectiveness of omega-3 supplements.
• Probiotics: While not a direct interaction, digestive enzymes can aid in the breakdown of food, potentially creating a more favorable environment in the gut for probiotics to thrive.
• Iron Supplements: Certain enzymes may interfere with the absorption of iron supplements. This is particularly relevant if the enzyme supplement contains calcium, which can bind with iron and reduce its absorption.
• Herbal Supplements (e.g., Garlic, Gingko Biloba): Some herbal supplements can interact with specific enzymes. For instance, enzymes with blood-thinning properties, like bromelain, may enhance the effects of herbs known for their anticoagulant properties.
• Calcium and Magnesium Supplements: These minerals may interact with certain digestive enzymes, potentially affecting the absorption and effectiveness of the minerals.
• Fiber Supplements (e.g., Psyllium Husk): High fiber content can alter the rate at which food and enzymes are processed in the digestive system, potentially affecting the effectiveness of the enzymes.

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Food First!

Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.

Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.

What To Eat

To Sum It Up

Digestive enzyme supplements can be a valuable addition to the daily regimen, especially if a person is dealing with digestive issues. They help break down foods more efficiently, making nutrients more accessible for absorption. This can lead to improved digestion and less discomfort after meals. People with conditions like lactose intolerance, chronic pancreatitis, or celiac disease might find these supplements particularly beneficial. They can help manage symptoms like bloating, gas, and indigestion. Still, enzyme supplements are just one piece of the puzzle in maintaining a healthy digestive system. A balanced diet and healthy lifestyle are equally important for optimal digestive health.

This Article is Not a Substitute for Medical Advice

Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.

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Along with providing information on whether supplements for sleep might be right for you, this article also links to Fullscript where you can buy high quality supplements. Order online through Fullscript’s secure healthcare formulary to get the best prices and free shipping on professional-grade supplements.

When’s the last time you’ve stopped to think critically about how your sleep situation is affecting your life? About how poor sleep can take a toll on your health and take the joy right out of your life. Every cell in your body knows how you slept last night. You care about you being at your best, and getting enough quality sleep is a big part of that. In this article, we’ll show you the sleep basics and then introduce you to supplement strategies for optimizing Once you have taken care of the sleep basics, there are many natural supplements that can help you get to sleep and stay asleep.

What’s the Big Deal About Sleep?

Let’s break down why poor sleep can be so rough on your well-being.

First off, when you’re not getting enough sleep, your immune system takes a hit. That means you’re more likely to catch a cold or the flu, and it might take you longer to recover. Not cool, right? We all want to be healthy and able to enjoy life to the fullest.

Lack of sleep can mess with your mood, and that affects your relationships. You might find yourself feeling grumpy, irritable, or just plain down in the dumps when you’re not well-rested. That’s no fun for you or the people around you. Plus, over time, sleep deprivation can even contribute to anxiety and depression.

Don’t forget about your memory and focus, too. When you’re not getting enough zzz’s, it’s harder to concentrate and remember things. That’s a bummer when you’re trying to live your best life, whether it’s at work, school, or just navigating day-to-day tasks.

Oh, and let’s not ignore the fact that poor sleep can also lead to weight gain. When you’re sleep-deprived, your body craves high-calorie, high-fat foods for a quick energy boost. It’s tough to make healthy choices and keep your waistline in check when you’re constantly tired.

Lastly, chronic sleep problems can increase your risk of some pretty serious health issues, like heart disease, diabetes, and even stroke. So, getting enough sleep isn’t just about feeling good day-to-day; it’s also about protecting your long-term health.

So, there it is– Prioritizing sleep is super important if you want to live a happy, healthy, and fulfilling life. Make sure to catch those zzz’s and take care of yourself.

Sleep Hygiene: If You Want Better Sleep, These Things Are Critical

No amount of sleep medications or supplements can make up for

• Consistency: Maintain a consistent sleep schedule: Going to bed and waking up at the same time every day can help regulate your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed. This includes maintaining a consistent sleep schedule on weekends and holidays, as changing your sleep schedule can disrupt your body’s natural rhythms.
• Comfort: A comfortable sleep environment can help promote restful sleep. This includes a cool, dark, and quiet room, comfortable bedding, and a mattress that provides adequate support. It’s also helpful to keep the bedroom temperature cool, between 60-67°F (15-19°C), to promote sleep.
• Light: Avoid screens before bedtime. The blue light emitted from electronic devices can disrupt your body’s natural sleep rhythms, making it harder to fall asleep. To avoid this, it’s best to avoid screens for at least an hour before bedtime. If you must use electronic devices, try using blue light-blocking glasses or a blue light filter on your devices.
• Stress: Avoid stimulating activities before bed. Activities that are stimulating or stressful can make it harder to fall asleep. This includes exercise, heavy meals, caffeine, and alcohol. Instead, try to wind down before bedtime by engaging in relaxing activities like reading, listening to soothing music, or taking a warm bath.
• Relax: Relaxation techniques can help calm your mind and promote restful sleep. Some popular techniques include deep breathing, meditation, progressive muscle relaxation, and guided imagery.
• No Naps: Napping during the day can disrupt your sleep-wake cycle, making it harder to fall asleep at night. If you must nap, limit it to 20-30 minutes and avoid napping in the late afternoon or evening.
• Physical activity: This plays a vital role in promoting good sleep. Engaging in regular exercise or other physical activities during the day can contribute to a more restful night’s sleep. Exercise has been shown to reduce stress and anxiety, both of which are known to negatively impact sleep quality. Therefore, a sedentary lifestyle may lead to difficulty falling asleep or staying asleep, as the body has not experienced the necessary physical exertion to prepare it for rest.
• Food Timing: Eating habits, particularly eating before bed, can also have a detrimental effect on sleep. Consuming food shortly before bedtime can disrupt the body’s natural sleep cycle. As the body works to digest the food, it is not able to fully focus on transitioning into a state of rest. Furthermore, consuming foods high in sugar or fat may lead to heartburn or indigestion, which can cause discomfort and make it difficult to fall asleep or maintain sleep throughout the night.

By following these central rules for sleep hygiene, you can create a healthy sleep routine that promotes restful sleep and improves overall health and well-being. This will allow you

Can Cortisol Be The Cause of Your Sleep Problems?

For some, chronic daily stress can overwhelm our body’s normal production of stress hormones. When we experience chronic stress, our cortisol levels may become imbalanced, leading to symptoms like fatigue and difficulty sleeping.

When we encounter stressful situations, our body releases cortisol to help us cope with the stress. However, prolonged or intense stress can lead to excessive cortisol production or an abnormal cortisol rhythm throughout the day. This can result in feeling constantly tired or fatigued, even if you’re getting enough rest. Alternatively, high cortisol levels can interfere with the ability to fall asleep or stay asleep, making it harder to get the restorative sleep your body needs.

To figure out whether cortisol levels are part of the cause of sleep problems, simple at-home salivary cortisol tests can be done. These tests involve collecting saliva samples at specific times throughout the day (e.g., morning, noon, afternoon, and evening) to measure cortisol levels at different points. By analyzing the cortisol levels at these different times, patterns of cortisol secretion and potential imbalances can be identified.

These at-home tests provide valuable insights into cortisol rhythms and can help you and your physician better understand the impact of stress hormones on sleep difficulties. You can order a 4-point cortisol test through our affiliate link:

• Salivary Cortisol x4 (Access Medical Laboratories)

While this test can provide useful information, it can be challenging to interpret. Here’s where a knowledgeable healthcare provider can help you piece together the results from your test and how they correspond with what’s been happening in your life to guide appropriate treatment or lifestyle interventions.

How Supplements Can Affect The Cortisol Curve and Help You Get To Sleep

There are certain nutritional supplements that may help support a healthy cortisol curve and promote better cortisol regulation, especially for individuals experiencing excessive cortisol levels at night. However, it’s important to note that supplements should be used under the guidance of a healthcare professional who can assess your specific situation and provide personalized recommendations. Many supplements have been studied for sleep. [PMC7191368] Here are a few supplements that are commonly suggested:

• Ashwagandha: Ashwagandha is an adaptogenic herb that may help regulate cortisol levels. It has been suggested to support a healthy stress response and promote relaxation, potentially aiding in balancing cortisol rhythms.
• Rhodiola rosea: Rhodiola rosea is another adaptogenic herb that has been used traditionally to support stress adaptation. It may help improve energy levels, reduce fatigue, and support healthy cortisol regulation.
• Magnesium: Magnesium is known to have calming effects on the body and may help reduce stress and promote better sleep. It can support relaxation and may indirectly contribute to cortisol regulation.
• Phosphatidylserine: Phosphatidylserine is a phospholipid that has been studied for its potential to lower cortisol levels and improve the stress response. It may help regulate cortisol release and support a balanced cortisol curve.
• Omega-3 fatty acids: Omega-3 fatty acids, found in fish oil supplements, have been associated with various health benefits, including potentially reducing cortisol levels and improving stress response.
• L-theanine: L-theanine is an amino acid found in green tea that has been suggested to promote relaxation and reduce stress. It may have a calming effect and help support cortisol regulation.

What Supplements Are Proven For Sleep?

• Melatonin: Melatonin is a hormone that regulates the sleep-wake cycle. Supplementing with melatonin can help reset your body’s internal clock and improve sleep quality. [PMID: 33417003]
  • Tryptophan: Tryptophan is an amino acid that is a precursor to serotonin and melatonin, both of which regulate sleep. Tryptophan supplements may promote better sleep.
  • 5-HTP (5-Hydroxytryptophan): 5-HTP is a compound that the body produces naturally from tryptophan. It may help increase serotonin levels and promote better sleep.
• Valerian Root: Valerian root is an herbal supplement that has been used for centuries to promote relaxation and sleep. It may help reduce the time it takes to fall asleep and improve sleep quality. [PMC7585905]
• L-Theanine: L-Theanine is an amino acid found in tea leaves. It can promote relaxation and reduce stress, making it easier to fall asleep. “This study demonstrates that 400 mg daily of L-theanine is safe and effective in improving some aspects of sleep quality” [PMID: 22214254]
• Magnesium: Magnesium plays a role in muscle relaxation and can help calm the nervous system. Magnesium supplements may improve sleep, especially if you have a deficiency. [PMC8996025]
• Ashwagandha: Ashwagandha is an adaptogenic herb that may help reduce stress and improve sleep quality. [PMC8462692]
• Chamomile: Chamomile is an herbal supplement known for its calming properties. Chamomile tea or supplements can help reduce anxiety and improve sleep. [PMID: 29154054]
• Passionflower: Passionflower is an herbal remedy that may promote relaxation and improve sleep. [PMC5699852]
• Lavender: Lavender oil or supplements may have a calming effect and improve sleep when used as aromatherapy or taken orally. [PMID: 35412693]
• Vitamin D: Adequate vitamin D levels are associated with improved sleep quality. If you have a deficiency, supplementing with vitamin D may be beneficial. Vitamin D dosages should be adjusted based on your blood level with many clinicians recommending an optimal Vitamin D level of 50-80 ng/ml. Vitamin D labs can be ordered online through the NutriScape Lab Shop (Affiliate Link). [PMID: 35578558]
• Lemon Balm: Lemon balm is an herb that belongs to the mint family and is often used to alleviate anxiety and promote relaxation, which can aid in better sleep. [PMC10620697]
• Kava Kava: Kava kava is an herbal supplement known for its calming effects. It may help reduce anxiety and promote relaxation, leading to better sleep. [PMC7600512]
• GABA (Gamma-Aminobutyric Acid): GABA is a neurotransmitter that has inhibitory effects on the brain. Supplements containing GABA may help reduce anxiety and improve sleep.
• Glycine: Glycine is an amino acid that can have a calming effect on the brain. In animal models, glycine was found to improve sleep. [PMC10138376]

The Best Combination Sleep Products

There are some advantages to using combination sleep supplement blends to help you go to sleep and stay asleep. Here are some of the main advantages:

Synergistic Effects: Combining certain sleep supplements can enhance their individual effects, creating a more powerful and effective sleep aid. For example, combining melatonin with magnesium or GABA can enhance the sleep-promoting effects of all three supplements.

Convenience: Using a combination sleep supplement blend can be more convenient than taking multiple individual supplements. Instead of having to take several pills or capsules at bedtime, you can take one or two supplements that contain all the ingredients you need for a good night’s sleep.

Cost-Effective: In some cases, buying a combination sleep supplement blend can be more cost-effective than buying individual supplements. Purchasing a blend that contains multiple ingredients may be less expensive than buying each ingredient separately.

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Option One – Revitalizing Sleep Formula Plus Calmful Sleep Formula

When you want a comprehensive approach to getting almost everything proven to help sleep, this combination of products is for you. The Revitalizing Sleep Formula provides a combination of herbal supplements proven for sleep and the Calmful Sleep Formula provides magnesium, melatonin, GABA and L-Theanine. Together, they complement one another well to provide a broad range of ingredients that should work synergistically together to help you sleep.

Option Two – A Single Broad-Range Product

You may want to opt for a single product that blends some of the best-studied and most effective supplements for sleep. Also, be aware that deficiency of magnesium is widespread and it is a hidden reason for many sleep problems, so you will also want to make sure your magnesium intake is adequate * when you choose this option.

Option 3: Individual Supplements Proven for Sleep

Choosing a multicomponent sleep aid that combines various sleep-promoting ingredients, such as the ones mentioned, provides a convenient and comprehensive solution for sleep issues. This strategy can often be more practical and cost-effective than purchasing individual supplements. However, a downside is the lack of control over the specific doses and combinations of each ingredient, which may not suit everyone’s unique needs. Medication interactions may be another concern.

On the other hand, opting for individual supplements allows for tailored dosages and a focused approach on specific sleep issues, like difficulty falling asleep or staying asleep. This can be a better choice for those with sensitivities to certain ingredients or who need more precise dosing. However, managing multiple supplements can be more complex and expensive, and it requires a deeper understanding of how each component works and interacts.

Both approaches have their merits, and the choice largely depends on personal preferences, specific sleep challenges, and whether a more comprehensive or targeted strategy is desired. Below, are individual supplements that have proven to be helpful for sleep.

Chamomile

Chamomile is widely recognized for its natural sedative effects, which may help improve sleep quality and duration. A recent review of randomized studies showed a significant improvement in sleep quality after chamomile administration. They concluded that Chamomile appears to be effective and safe for sleep quality and generalized anxiety disorder. [PMID: 31006899]

Melatonin

Usual Dose: 1-5 mg before bed for sleep.

Melatonin is a natural hormone that regulates the sleep-wake cycle. It is also available as a supplement for sleep difficulties. Studies have demonstrated its non-habit forming nature, meaning it does not cause dependence or addiction. In studies, melatonin shortens the time needed to fall asleep in children and adults by about10 minutes on average. But, it could help much more if a person is melatonin deficient as in the elderly or if someone exposed to light, which supresses natural melatonin. [PMC4273450]

Ashwagandha

Ashwagandha, an adaptogenic herb used traditionally in Ayurvedic medicine, is known for its ability to affect the body’s stress response. Cortisol, often termed the ‘stress hormone’, is produced by the adrenal glands in response to stress or low blood-glucose concentration. Ashwagandha has been shown to help regulate cortisol production, thereby reducing the physiological effects of stress. This regulation helps improve sleep quality in people whose sleep is disturbed by stress. By normalizing cortisol levels, ashwagandha can reduce the hyper-awake state often associated with chronic stress.

Valerian

Valerian is a popular choice for sleep that has a rich history in traditional medicine. A comprehensive review of 60 studies on Valerian involving 6,894 participants was conducted. The results suggest that the variable quality of valerian extracts may explain the inconsistent outcomes of previous studies. They found that better effects can be expected from using the whole root/rhizome and combining valerian with suitable herbal partners was also found to optimize therapeutic benefits. The researchers concluded that valerian appears to be a safe and effective herb for improving sleep and preventing associated disorders, although quality control processes may be an issue with many suppliers. [PMC7585905] The usual research dose is often 400 to 600 mg per day.

Magnesium

Magnesium‘s role in sleep and mood enhancement stems from its ability to support the production of hormones and neurotransmitters that regulate these aspects of well-being. For sleep, magnesium helps in the activation of the parasympathetic nervous system, helping the body and mind to relax. It also plays a role in the production of melatonin, a hormone responsible for sleep regulation. In terms of mood, magnesium is associated with the production of serotonin, a neurotransmitter linked to happiness and relaxation. [PMC3703169]

Dose: Up to 400 mg at bedtime to support sleep (and 600 enzyme systems that rely on magnesium every day).

L-Theanine

L-Theanine has been found to improve sleep quality by promoting relaxation and reducing anxiety. It may help individuals fall asleep faster and experience more restful sleep. L-theanine works particularly well when combined with GABA. [PMC6366437]

GABA

Sleep problems often arise from an overstimulated nervous system. GABA helps by reducing neural activity, making it easier for you to fall asleep and stay asleep. It works to regulate sleep cycles, promoting deep and restful sleep. [PMC6049207, PMC6031986]

Tryptophan

Research Dose: 500mg-1 gram per day for insomnia.

Theoretically, tryptophan would probably be most helpful for people with low protein intake who would have lower intake of the amino acid, tryptophan. Small clinical studies suggest that oral L-tryptophan may modestly improve symptoms in patients with insomnia. One small clinical study shows that taking L-tryptophan orally, 1 gram 20 minutes before bed, might decrease the time it takes to fall asleep and improve mood when compared with placebo in healthy people with insomnia. [PMC469515/][PMC161739/]

Other Ingredients in Sleep Aids

Passion Flower

Passion Flower A recent clinical study aimed to investigate how Passion flower extract affects sleep quality in individuals with insomnia. The study included 110 participants diagnosed with insomnia. Participants were randomly assigned to receive either Passionflower extract or a placebo for two weeks. The study found that the group receiving Passionflower extract showed a significant increase in total sleep time compared to the placebo group. Sleep efficiency and wakefulness after falling asleep also improved in the Passionflower group. [PMID: 31714321]

Saffron

Saffron One study aimed to investigate whether a saffron extract called “affron” could improve sleep in adults with self-reported sleep problems. Sixty-three participants were randomly assigned to receive either the saffron extract or a placebo for 28 days. Results showed that the saffron extract group experienced greater improvements sleep quality ratings compared to the placebo group. Participants tolerated the saffron extract well without reporting any adverse effects. [PMC7849671]

To Sum It All Up…

When it comes to achieving better sleep, exploring natural supplements can be an appealing option. The beauty of sleep supplements lies in their safety and non-addictive nature. Unlike certain prescription sleep aids, these supplements generally pose minimal risks and side effects, making them a viable choice for those seeking to improve their sleep quality without dependency.

Supplements such as melatonin, valerian root, magnesium, L-theanine, chamomile, and passionflower offer a range of natural solutions to promote relaxation, calmness, and a restful night’s sleep. While supplements can be a helpful tool, they are not magical cure-alls for sleep issues. Establishing a consistent sleep routine, creating a sleep-friendly environment, and addressing any underlying factors affecting sleep are crucial for long-term improvement.

Be careful with supplements if you have underlying health conditions or are taking medications. Your medical provider can give you personalized guidance, ensure compatibility with your unique situation, and help you make informed decisions about which supplements may be right for you.

Remember, getting critical sleep is essential for overall well-being, and exploring natural and non-addictive sleep supplements can be a valuable step towards achieving the rejuvenating rest your body deserves.