Top 5 — Ranked by Evidence
Very Strong
Magnesium
Muscle Function and Relaxation
310–420 mg/day (RDA); therapeutic: 200–400 mg elemental magnesium/day; Magnesium
Very Strong
Melatonin
Improves Sleep Onset and Quality
0.5–5 mg/day 30–60 minutes before bed; jet lag: 0.5–3 mg at destination bedtime;
Strong
Ashwagandha
Testosterone and Muscle
300–600 mg/day standardized extract (withanolides ≥2.5–5%)
Strong
KSM-66®
Stress and Anxiety Reduction
300–600 mg/day KSM-66® root extract (5% withanolides); 300 mg twice daily or 600
Strong
L-Theanine
Promotes Relaxation Without Sedation
100–400 mg/day; relaxation: 200 mg; caffeine synergy: 100–200 mg with caffeine;
All Sleep Health Ingredients (29)
Very Strong
Magnesium
Muscle Function and Relaxation
310–420 mg/day (RDA); therapeutic: 200–400 mg elemental magnesium/day; Magnesium
Very Strong
Melatonin
Improves Sleep Onset and Quality
0.5–5 mg/day 30–60 minutes before bed; jet lag: 0.5–3 mg at destination bedtime;
Strong
Ashwagandha
Testosterone and Muscle
300–600 mg/day standardized extract (withanolides ≥2.5–5%)
Strong
KSM-66®
Stress and Anxiety Reduction
300–600 mg/day KSM-66® root extract (5% withanolides); 300 mg twice daily or 600
Strong
L-Theanine
Promotes Relaxation Without Sedation
100–400 mg/day; relaxation: 200 mg; caffeine synergy: 100–200 mg with caffeine;
Strong
Lavender (Lavandula angustifolia)
Generalized anxiety disorder treatment
80 mg/day Silexan® oral lavender oil for anxiety/sleep; aromatherapy: 2–4% laven
Strong
Magtein® (Magnesium L-Threonate)
Brain magnesium elevation — only form crossing the blood-brain barrier
2g/day Magtein® (145 mg elemental magnesium); taken as 1g morning + 1g evening;
Strong
PEA — Palmitoylethanolamide (Levagen+®)
Chronic pain relief across multiple conditions
300–600 mg/day Levagen+® (LipiSperse® form); standard PEA: 300–1,200 mg/day in d
Strong
Phosphatidylserine
Cognitive Function Enhancement
100–400 mg/day; cognitive studies use 100 mg three times daily (300 mg/day); spo
Strong
Shoden® (35% Withanolide Glycoside Ashwagandha)
59% anxiety reduction and 66% cortisol reduction at low dose
60 mg/day (low dose, clinically effective) to 120 mg/day (full dose); dramatical
Strong
Suntheanine®
Alpha brainwave induction
50–200 mg/day; 100–200 mg for relaxation/focus; 50 mg for caffeine stacking
Strong
Tart Cherry Extract (Restoridyn®)
Muscle recovery and DOMS reduction
480 mg/day concentrated powder (equivalent to ~240 mL tart cherry juice twice da
Moderate
5-HTP (5-hydroxytryptophan)
Depression
50–300 mg/day; depression/anxiety: 100–200 mg three times daily; sleep: 100–300
Moderate
CBD (Cannabidiol)
Anxiety and Stress Relief
15–300 mg/day depending on application; anxiety: 25–75 mg/day; sleep: 25–50 mg/d
Moderate
Chamomile (Matricaria chamomilla)
Generalized anxiety disorder reduction
270–1,500 mg/day dried flower extract; anxiety: 500 mg–1,500 mg/day standardized
Moderate
D-Ribose (Bioenergy Ribose®)
ATP regeneration and cellular energy recovery
5–15 g/day in divided doses; athletic performance: 5 g pre/post exercise; cardia
Moderate
Glycine
Improved Sleep Quality
3–5 g/day for sleep quality; metabolic/detox: 5–10 g/day; collagen support: 3–5
Moderate
Kava (Piper methysticum)
Anxiety and GAD reduction
60–280 mg/day kavalactones; anxiety: 70–280 mg/day; most RCTs use 70–240 mg/day
Moderate
L-Ornithine
Exercise fatigue reduction via ammonia clearance
2–6 g/day; fatigue reduction: 2 g before exercise; sleep: 400 mg before bedtime;
Moderate
L-Tryptophan
Sleep onset and quality improvement
500–5,000 mg/day; sleep: 1,000–5,000 mg at bedtime; mood/depression: 3,000–6,000
Moderate
Nutricog® (Cognitive Performance + Sleep)
Advanced cognitive performance
Per Nutricog® clinical dosing from PLT Health Solutions specifications
Moderate
Reishi Mushroom
Immune modulation
1.5–9 g/day whole mushroom powder; 1–1.5 g/day standardized extract
Moderate
Robuvit® (French Oak Wood Extract)
Chronic fatigue reduction
300 mg/day Robuvit®; fatigue studies use 300 mg/day; athletic performance: 300 m
Moderate
Serezin™
Restorative sleep improvement
300 mg/day; benefits observed within 1 week, peak effects at 4 weeks
Moderate
Valerian Root
Sleep onset improvement
300–600 mg extract 30–60 minutes before bedtime
Moderate
Vanizem® (Grains of Paradise Stress + Sleep + Mood)
Fast-acting stress and anxiety relief
Per Vanizem® clinical dosing specifications from PLT Health Solutions; fast-acti
Moderate
Venetron® (Rafuma / Apocynum venetum Mood & Sleep)
Mood improvement and depression relief
50 mg/day Venetron® (Apocynum venetum standardized extract); clinical dose used
Moderate
Zembrin® (Sceletium tortuosum)
Anxiety and stress reduction
8–25 mg/day Zembrin®; anxiety/mood: 8–25 mg/day; cognitive studies use 25 mg/day
Limited
GABA
Promotes Relaxation and Reduces Stress
500–750 mg/day for relaxation/sleep; 3–5 g/day pharmaGABA for sports recovery (a