MineralsMagnesium

Specific nutrients (e.g., magnesium, tryptophan, omega-3 fatty acids) and dietary patterns rich in anti-inflammatory and antioxidant compounds improve sleep outcomes.

This review synthesizes evidence from clinical trials, observational studies, and mechanistic research over the past two decades, indicating that nutrients like magnesium, tryptophan, and omega-3 fatty acids, along with anti-inflammatory dietary patterns, enhance sleep quality. Functional foods such as tart cherry juice and kiwifruit also show potential benefits. The gut microbiome is identified as a significant regulator of sleep physiology, suggesting probiotics and prebiotics as novel interventions.

Last updated: Jul 7, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Nutritional Interventions for Enhancing Sleep Quality: The Role of Diet and Key Nutrients in Regulating Sleep Patterns and Disorders.

observational

Abou-Khalil R · Food science & nutrition (2025)

Participants: N/A
Duration: N/A
Intervention: Consumption of tart cherry juice or kiwifruit
Outcome: Sleep quality, sleep duration, sleep efficiency
Effect Size: N/A
Population: Adults with sleep disturbances or poor sleep quality

Result:

PubMed: 41356231DOI: 10.1002/fsn3.71309

Mechanism Graph

Consumption of sleep-supportive nutrients and anti-inflammatory dietary patterns
↓
Modulation of the gut microbiome via probiotics and prebiotics
↓
Regulation of sleep physiology through the gut-brain axis
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Improved sleep quality and management of sleep disorders

Limitations

  • ⚠The review does not provide specific effect sizes or quantitative results from individual studies.
  • ⚠The abstract lacks details on the number of studies included or the quality of evidence for each intervention.

Frequently Asked Questions

Which specific nutrients are most effective for improving sleep quality?▼

The review highlights magnesium, tryptophan, and omega-3 fatty acids as key nutrients that support sleep regulation.

Can dietary patterns like the Mediterranean diet help with sleep disorders?▼

Yes, dietary patterns rich in anti-inflammatory and antioxidant compounds, such as the Mediterranean diet, are associated with improved sleep outcomes.

What role does the gut microbiome play in sleep?▼

The gut microbiome is a significant regulator of sleep physiology, and interventions like probiotics and prebiotics may offer novel ways to improve sleep.

Are functional foods like tart cherry juice effective for sleep?▼

The review suggests that functional foods such as tart cherry juice and kiwifruit demonstrate potential benefits for enhancing sleep quality.

Products

Affiliate links coming soon. We only recommend products that match the doses and forms used in the cited research.

References

  1. 1.Abou-Khalil R. "Nutritional Interventions for Enhancing Sleep Quality: The Role of Diet and Key Nutrients in Regulating Sleep Patterns and Disorders.." Food science & nutrition, 2025. PMID: 41356231 DOI: 10.1002/fsn3.71309
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.