Sleep

Magnesium (Sleep Starter, Monthly Relief Night, Menopause Night Relief)Magnesium is one of the most plentiful minerals in the human body and is necessary for a variety of important bodily functions. To promote sleep, magnesium has been shown to support the parasympathetic nervous system which is responsible for relaxation. It also regulates neurotransmitters in the brain and melatonin production that is responsible for circadian rhythm. Research has shown that optimal levels of magnesium or necessary for normal sleep and quality sleep (1, 2, 3, 4)

Valerian Root (Sleep Starter, Menopause Night Relief)Valerian root has been used for centuries as an effective herbal remedy for relief of sleep problems and fraught nerves. It is believed to increase levels of gamma aminobutyric acid (GABA) in the brain, which has a calming effect on the body. Research has shown that valerian root reduces the time needed to fall asleep, improves quality of sleep, and reduces nighttime wakings. (5, 6)

Hops Extract (Sleep Starter, Menopause Night Relief)While you might be familiar with hops from beer, they also have medicinal properties, including helping improve sleep. Consuming hops has been shown to improve sleep quality, reduce nighttime wakings, support circadian rhythm, and reduce sleep latency. (7, 8)

5-HTP (Sleep Starter, Menopause Night Relief)5-HTP is an amino acid used by the body to produce serotonin, an important neurotransmitter needed for mood regulation and sleep. Your body converts serotonin to melatonin, the key hormone for regulating your circadian rhythm. Research has shown that 5-HTP supplementation can reduce the time it takes to fall asleep and improve sleep quality and duration. (9, 10)

Melatonin (Sleep Starter, Menopause Night Relief)Melatonin is the master hormone that regulates your sleep-wake cycle, otherwise known as your circadian rhythm, and also works as a powerful antioxidant. Our high tech, high stress lives lead to a highly dysregulated circadian rhythm that leads to poor sleep. Stress and aging reduce our body’s ability to produce melatonin. Research has shown that melatonin significantly reduces the time it takes to fall asleep and improves sleep quality. (11)

Omega-3 Essential Fatty Acids (Omega-3 Plus)Omega-3 essential fatty acids are crucial for healthy brain function, including healthy sleep. Research has shown that DHA omega-3 can substantially increase sleep time and reduce nighttime waking by supporting healthy melatonin levels and reducing stress hormone levels. (12)

Black Currant Seed Oil & Gamma Linolenic Acid (Omega-3 Plus)Black currant seed oil is a rich source of potent antioxidants and gamma linolenic acid, a healthy and anti-inflammatory omega-6 essential fatty acid. It has been shown to reduce pain and stiffness in joints, which can help you achieve that elusive good night’s sleep. For those suffering from menopause symptoms, GLA can reduce hot flashes, irritability, and sleep disruption associated with this phase of life. (13, 14)

Phosphatidylcholine (Omega-3 Plus)Phosphatidylcholine levels have been found to be significantly depressed in those with sleep deprivation, which is many of us. Reduced phosphatidylcholine levels contribute to accelerated oxidative damage, but supplemental phosphatidylcholine can help correct levels and provide antioxidant protection. (15)

Phosphatidylserine (Omega-3 Plus)Many sleep issues can be traced back to a dysregulated circadian rhythm or dysregulated stress hormones. Elevated cortisol levels are one of the prime culprits. Phosphatidylserine has been shown to reduce cortisol levels to help normalize circadian rhythm and support a health stress response in the body. (16, 17)

Vitamin D (Monthly Relief Night)Optimal vitamin D levels are crucial to maintaining good health and good sleep, and the majority of Americans are deficient. Low levels of vitamin D have been shown to lead to increased sleep disturbance, poor sleep quality, and reduced sleep duration. (18, 19, 20)

Vitamin E (Monthly Relief Night)Vitamin E is an important fat soluble vitamin with powerful antioxidant effects that offer neuroprotective benefits. When struggling with sleep, our oxidative stress goes up which can damage our brains. Research has shown that vitamin E offers protection from the effects of sleep deprivation. Vitamin E has also been shown to reduce symptoms of restless leg syndrome and nocturnal muscle cramps, which can destroy a good night’s sleep. (21, 22)

Calcium (Monthly Relief Night, Menopause Night Relief)Like magnesium, calcium is another important mineral for many bodily functions including proper nerve functioning and good sleep. Calcium helps muscles relax, and research has shown that supplemental calcium reduces difficulty falling asleep and improves restorative sleep. (23)

Zinc (Monthly Relief Night)Zinc is a crucial and often overlooked trace mineral that plays a role in inflammation regulation, immune function, and sleep. Research has shown that zinc supplementation can improve sleep quality and sleep latency in as little as one month. (24)

Curcumin (Monthly Relief Night, Menopause Night Relief)Curcumin, the main active ingredient in the herb turmeric, has received a lot of attention for its anti-inflammatory effects. What many don’t know is that it offers neuroprotective effects and can help support health sleep. Curcumin supplementation has been shown to protect the brain from the adverse effects of sleep deprivation. (25, 26)

Chamomile Extract (Monthly Relief Night)Chamomile has long been used as an herbal remedy for promoting sleep. It is rich in an antioxidant called apigenin, which binds to receptors in the brain to calm and promote sleep. Research has shown that chamomile can significantly improve sleep quality. (27, 28)

B Vitamins (Menopause Night Relief)The family of B vitamins are best when taken together, but a few stand out for their benefits for sleep. Research has shown that vitamin B12 is important for regulating the circadian rhythm and is necessary for the body to produce melatonin. Likewise, vitamin B6 is also necessary to produce the neurotransmitter serotonin and, as a result, melatonin. Niacin, or vitamin B3, is vital for the body’s production of serotonin from the amino acid tryptophan. (29, 30, 31)

Selenium (Menopause Night Relief)Selenium, another important trace mineral, has shown to have a strong relationship to quality sleep. Research has shown that a lack of selenium increases the difficulty of falling asleep and reduces the quality of sleep and sleep duration. (32, 33)

Lemon Balm (Menopause Night Relief)Lemon balm has been popular for centuries as a relaxation and sleep aid. Research has found that lemon balm, especially when combined with valerian, can reduce restlessness and symptoms of insomnia. (34)