TaurineWhat is it?Taurine, also known as 2-aminoethanesulfonic acid or tauric acid, is one of the most abundant amino acids in the brain and spinal cord, leukocytes, heart and muscle cells, and the retina. It is naturally synthesized within the liver, therefore it is known as a nonessential amino acid, however the rate of biosynthesis is low. Levels of taurine has also been found to decrease as we age. In humans, taurine is mainly obtained from diet. Although it is most well-known for its inclusion in many energy drinks, taurine is present in several foods such as milk, shellfish, fish, turkey, and chicken.1, 2, 3, 4Key outcomes supported by research:GABA agonist.1The primary mechanism of taurine in regards to sleep appears to be its weak agonistic effect on GABA receptors.GABA acts as the primary inhibitory neurotransmitter in the brain and spinal cord.Antioxidant.1, 2, 4Neutralizes hypochlorous acid, which is a neutrophil oxidant. The product of the neutralizing reaction, taurine chloramine, also interferes with the inflammatory process.Stabilizes intracellular levels of antioxidant enzymes like superoxide dismutase (SOD) and glutathione.Additional outcomes supported by research:Cardioprotective.3, 4Modulator of calcium and potassium channels. Impacts cardiac electrical activity, vascular tone, myocardial contractility and relaxation.In humans, taurine has been associated with improvements in the left ventricle function and exercise tolerance. Diabetes prevention.2Some studies find that it may promote insulin sensitivity and decrease triglyceride levels.Exercise benefits.This is one of the reasons Taurine is frequently associated with energy drinks.Studies demonstrate decreased lactic acid levels during exercise.References:“Effects and Mechanisms of Taurine as a Therapeutic Agent”“Review: Taurine: A “very essential” amino acid”“Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview”"The potential protective effects of taurine on coronary heart disease”

Myo-InositolWhat is it?Myo-Inositol is a cyclic carbohydrate that is intrinsically synthesized via the kidneys, and to a lesser extent the brain and liver. However, studies show that many mammals are deficient. Furthermore, there are various lifestyle habits that have been shown to increase the need for myo-inositol, many of which commonly affect shift workers.1Key outcomes supported by research:Lifestyle habits.1Studies have demonstrated that the need for myo-inositol is increased with higher caffeine intake (especially coffee), increasing age, sugar/refined carbohydrate intake, and insulin resistance.Foods containing myo-inositol tend to be consumed less often. This includes liver, grains, seeds, and beans. Tissues highest in myo-inositol (such as kidneys, brain, and blood cells) are no longer regularly consumed in many modern diets.Additional outcomes supported by research:Cholesterol.1Has been shown to reduce accumulation of triglycerides in the liver.Has been shown to assist in the removal of cholesterol from the myocardium, ultimately resulting in decreased left ventricular stiffness and increased heart function.Diabetes prevention.2Inhibits duodenal glucose absorption while also improving muscular glucose uptake. Glucose can impair cellular uptake of myo-inositol by competitively inhibiting sodium ion-coupled transporters.Insulin-resistant states lead to increased urinary losses of myo-inositol primarily due to glucose-mediated inhibition of myo-inositol reabsorption in the kidneys.These findings provide background as to why many people may be deficient in myo-inositol.Fertility.4, 5Regulation of several molecular pathways directly linked to reproductive functions.Several studies have shown positive effects on oocyte maturation. May help to restore spontaneous ovulation.Adequate quantities of myo-inositol ensure proper functioning of the male and female reproductive cells.Has been studied in regards to polycystic ovarian syndrome (PCOS), which is a common cause of infertility. It has shown benefits both by synergizing with follicle stimulating hormone (FSH), maturing oocytes, and regulating insulin.1, 2References:“Myo-Inositol and Its Derivatives: Their Emerging Role in the Treatment of Human Diseases”“Myo-inositol for insulin resistance, metabolic syndrome, polycystic ovary syndrome and gestational diabetes”“Lower In vivo Myo-Inositol in the Anterior Cingulate Cortex Correlates with Delayed Melatonin Rhythms in Young Persons with Depression”“Myo-Inositol and Its Derivatives: Their Roles in the Challenges of Infertility”“Melatonin and Myo-Inositol: Supporting Reproduction from the Oocyte to Birth”

L-TheanineWhat is it?L-theanine is a water-soluble, non-proteinogenic amino acid found predominantly in green tea.2 It is able to cross the blood-brain barrier, and influences several different neurotransmitters. Key outcomes supported by research:Sleep1, 2, 3Studies suggest that it exerts its relaxant effect by upregulating GABA receptors and antagonizing glutamate receptors.It may reverse some of caffeine’s effects by decreasing its inhibition of GABA receptors and decreasing expression of glutamate receptors.Caffeine induces insomnia through inhibition of GABAA and GABAB receptors, whereas L-theanine increases their expressions and directly stimulates GABAA receptors.Some studies show influence on delta brain waves, which are high-amplitude slow brain waves that correlate with sleep intensity and dominate NREM sleep.Other studies show influence on alpha brain waves, which are associated with a relaxed state as well as selective attention and mental readiness. Essentially a state of “calm attention”.4Studies suggest that L-theanine administration also increase brain serotonin and dopamine levels.Anti-oxidant.3Increases activity of antioxidant enzymes such as SOB and CAT.Malondialdehyde (MDA) is an end product of lipid peroxidation and has been used as a biomarker to measure oxidative stress. This has been shown to decrease with L-theanine. Additional outcomes supported by research:Cognitive function.Several studies have shown improvements in cognition, attention, and memory - potentially due to more restful sleep.4, 5References:“L-theanine, a natural constituent in tea, and its effect on mental state”“The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis”“A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity”“L-theanine: From tea leaf to trending supplement – does the science match the hype for brain health and relaxation?”“Effects of L-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study.”

GlycineWhat is it?Glycine is a non-essential amino acid. This refers to an amino acid that is synthesized naturally within the body, rather than an “essential amino acid” which is not synthesized within the body and must be consumed.4Key outcomes supported by research:Core body temperature regulation.1, 2Glycine passively crosses the blood brain barrier and acts on NMDA receptors in the suprachiasmatic nucleus in the hypothalamus.Activation of these receptors leads to peripheral vasodilation, which results in decreased core body temperature.There is a strong relationship between core body temperature, circadian oscillation, and sleep.Core body temperature naturally drops at the onset of sleep, continues to decrease during sleep, and gradually rises during waking period.Muscle atonia.2, 4Glycine acts as an inhibitory neurotransmitter in the brainstem and spinal cord, where it activates glycinergic premotor neurons resulting in muscle atonia during REM sleep.Additional outcomes supported by research:Anti-inflammatory.3, 4Suppresses cytokines in macrophages, T-cells, and neutrophils.Can inhibit the production of pro-inflammatory cytokines.Can increase the mRNA expression of other anti-inflammatory cytokines.Diabetes prevention.“Clinical studies have shown that higher circulating glycine concentrations help lower the risk of developing T2DM.”4Glycine acts as a secretagogue of glucagon-like peptide-1 (GLP-1) and insulin.References:“The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers”"The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus”“Glycine Metabolism and Its Alterations in Obesity and Metabolic Diseases”“Glycine: The Smallest Anti-Inflammatory Micronutrient”

MagnesiumWhat is it? 1, 5, 9Magnesium is an abundant and important mineral required for many important physiological functions. It is a cofactor in over 300 enzyme systems that regulate protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It contributes to structural development of bone and plays a role in the active transport of calcium and potassium ions important to nerve impulse conduction, muscle contraction, and normal heart rhythm. As important as it is, magnesium is one of the most common deficiencies seen with the American diet.Key outcomes supported by research: Sleep.2, 3, 9Magnesium’s effect on sleep is thought to be due to its natural NMDA antagonist and GABA agonist properties, resulting in overall relaxation.Studies have found that supplementation with magnesium appears to improve subjective sleep measures such as sleep efficiency, sleep time and onset latency, and early morning awakening. There have also been objective measurements such as serum renin, melatonin, and serum cortisol. Studies have shown decreased serum cortisol concentrations following magnesium supplementation. This may be due to NMDA antagonism resulting in reduction activity and secretion of adrenocorticotropin (ACTH) “stress hormone” from the pituitary gland.Additional outcomes supported by research:Cardiovascular disease.Results from clinical trials suggest that magnesium supplementation marginally lowers blood pressure. There have also been findings to suggest decreased risk of ischemic heart disease and stroke.2, 6A prospective analysis conducted within the Nurses’ Health Study involving 88,375 female nurses demonstrated significantly lower risks of sudden cardiac death in individuals with higher plasma concentrations and dietary intake of magnesium.7Bone health.1Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts.It also affects concentrations of parathyroid hormone (PTH) and the active form of vitamin D, both of which are major regulators of bone homeostasis.Studies have demonstrated lower serum levels of magnesium in individuals with osteoporosis. Some have also shown decreased bone loss in individuals supplementing with magnesium.Migraines.1Low levels of magnesium appear to be associated with the occurrence of migraine headaches.Several placebo-controlled trials have found modest reductions in the frequency of migraines in patients supplementing with magnesium. Magnesium deficiency may contribute to major elements of migraine development such as cortical spreading depression, nociceptor alteration and neurotransmitter release, vasoconstriction, and platelet hyperaggregation. 8Diabetes prevention.1Diets with higher amounts of magnesium have been associated with lower risk of diabetes, possibly because of magnesium’s role in glucose metabolism. Hypomagnesemia also may worsen insulin resistance.Diabetes also leads to increased urinary losses of magnesium.Depression.3Meta-analysis of randomized controlled trials (RCT) suggests that magnesium supplementation can have a beneficial effect on depression. 7 RCTs with sample size of 325 subjects included. Patients were found to have clinically significant drop in depression scores compared with placebo based on several different subjective depression scores.Theorized to improve mood disorders through a combination of antiinflammatory properties, sleep improvement, and neurotransmitter receptor alteration in the hippocampus. Antiinflammatory.Study found that individuals consuming less than the recommended daily amount (RDA) of magnesium were more likely to have elevated serum c-reactive protein (CRP) levels, a common marker for inflammation.4References:Magnesium Fact Sheet for Medical Professionals - NIH“The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial”“Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials”“Magnesium Intake and Serum C-reactive Protein Levels in Children”“Nutrition and Pain”“Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies”“Plasma and dietary magnesium and risk of sudden cardiac death in women”“Magnesium in headache”“Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency”

PotassiumWhat is it?1, 2Potassium is an essential nutrient, and the most abundant intracellular cation. It is present in all body tissues and required for normal cellular function. While potassium requirements can vary based on a number of different factors, surveys have suggested that most recommendations for adequate intake are considerably higher than average intakes. A National Health and Nutrition survey in 2011-2012 demonstrated that less than 3% of the examined population were meeting the guidelines for adequate intake.Key outcomes supported by research: Potassium loss via sweat.5, 6, 7While potassium can be lost from the body from various routes such as vomiting, diarrhea, and diuresis secondary to medications such as antihypertensives, a lesser thought of route is through sweat.Some studies have shown that a large amount of potassium is lost via sweat, both during training in the heat and remaining stationary.It is likely that the daily losses of potassium in sweat and urine exceeds dietary intake of potassium, resulting in a net negative. Thus, potassium supplementation may play an important role in electrolyte replenishment. This is important both for those with physical careers and those working in excessive heat. It is, in fact, important for most individuals considering many are likely not meeting the recommended adequate intake for potassium.Sleep.8A randomized controlled trial published in 2024 demonstrated benefits with potassium supplementation.Patients found to have decreased serum cortisol and increased serum melatonin levels. Patients also noted subjective improvements in their sleep using the Insomnia Severity Index.These effects were most profound with patients supplementing with both potassium and magnesium, rather than one alone.Additional outcomes supported by research:Cardiovascular disease.1, 3, 4Extensive literature to suggest blood pressure benefits with higher potassium intake. The greatest effects have been noted in patients with hypertension, with minimal changes found in patients without hypertension.Higher potassium intake may help decrease blood pressure by increasing vasodilation and urinary sodium excretion, in turn leading to decreased plasma volume.Other studies have found higher potassium intake to be linked with decreased prevalence of stroke, coronary artery disease, and overall cardiovascular disease. This is most likely a result of blood pressure management, however findings do suggest that other mechanisms such as improved endothelial function and reduced free radical formation may be involved.Bone health.1Observational studies suggest that increased potassium consumption may be associated with increased bone mineral density.This may be through an effect on acid-base balance. Diets that are high in acid-forming foods, such as meats and cereal grains, contribute to metabolic acidosis and may have adverse effects on bone. Clinical trials have primarily utilized alkaline potassium salts such as potassium bicarbonate and potassium citrate. These alkaline components may counter the effects of acid formation and help preserve bone tissue.Kidney stones.1Kidney stones most commonly contain calcium, generally in the form of calcium oxalate or calcium phosphate. Low potassium intake impairs calcium reabsorption within the kidney, resulting in increased urinary calcium excretion which can contribute to stone formation.Potassium citrate is the most likely potassium salt to decrease kidney stone risk. Citrate itself forms complexes with urinary calcium and increases urine pH, which inhibits the formation of calcium oxalate crystals.Diabetes prevention.1Observational studies have demonstrated that individuals with lower potassium intakes may have a greater risk of type 2 diabetes.Another observational study from the Nurses’ Health study demonstrated an inverse relationship between serum potassium levels and fasting glucose.Potassium is needed for insulin secretion from pancreatic cells, therefore hypokalemia impairs insulin secretion and may contribute to development of diabetes.References:Potassium Fact Sheet for Health Professionals - NIH“What Is the Evidence Base for a Potassium Requirement?”Potassium - Micronutrient Information Center“Effect of changes in potassium intake on blood pressure: a dose–response meta-analysis of randomized clinical trials (2000–2024)““Potassium Deficiency as the Result of Training in Hot Weather”“Effect of restricted potassium intake on its excretion and on physiological responses during heat stress”“Potassium losses in sweat under heat stress”“Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus”

SodiumWhat is it?Sodium is the most abundant extracellular cation and is vital for maintaining extracellular volume, electrolyte balance, and even blood pressure. Deficiencies are not common in healthy populations, however low sodium (hyponatremia) can be extremely common in pathologic conditions such as burns and prolonged sweating. Key outcomes supported by research:Hyponatremia.1, 2, 3Sodium deficiency is known as hyponatremia. Higher than recommended sodium intake has been shown to adversely affect health due to mechanisms such as increased blood volume and alteration of the renin-angiotensin system.However, many studies have also demonstrated that lower than recommended sodium intake may also have deleterious effects.Some studies have demonstrated that sodium restriction resulted in increased renin, aldosterone, and catecholamine activity.It is thought that long-term sodium restriction could have a negative impact on lipid and glucose metabolism, potentially increasing risk of insulin resistance, hyperlipidemia, and lipid infiltration in arterial walls.Current evidence indicates that 3 to 5 grams of dietary sodium is associated with the lowest cardiovascular risk, although the Dietary Guidelines for Americans (DGA) recommends 2.3 grams daily. The average daily consumption in the USA is about 3.3 grams.Additional outcomes supported by research:Acid buffer.Similar to potassium, sodium citrate may be a beneficial sodium salt in regards to supplementation.Citrate can form complexes with urinary calcium which increases urine pH and inhibits formation of calcium crystals.A randomized controlled trial in 2024 evaluated sodium citrate versus sodium bicarbonate in metabolic acidosis. This study demonstrated that both sodium salts appear to increase serum bicarbonate levels, however sodium bicarbonate was associated with higher rates of medication discontinuation due to adverse events such as diarrhea and abdominal pain.4References:“Sodium Intake and Health: What Should We Recommend Based on the Current Evidence?”“Sodium”“Dietary Sodium and Human Health”“Sodium citrate versus sodium bicarbonate for metabolic acidosis in patients with chronic kidney disease: A randomized controlled trial”“Trisodium citrate”

ChlorideWhat is it?Chloride is the most abundant ion in humans after sodium, and accounts for 70% of the total anions in extracellular fluid. It is vital for maintaining osmotic pressure, muscle movement, and acid-base balance in the body. Chloride is most commonly ingested in the form of sodium chloride (NaCl), which serves as a common additive in many food preparations.1 It can also be found in fresh fruits, vegetables, and red meats.Key outcomes supported by research: Hypochloremia.Chloride deficiency is known as hypochloremia.Chloride loss, as well as sodium, is observed in patients with prolonged diarrhea, vomiting, or excessive sweating.1Severe vomiting may lead to the most disproportionate loss of chloride since gastric chloride content is very high and gastric sodium content is relatively low.4A study from 2018 evaluated sweat loss in athletes and demonstrated that total sweat sodium and chloride losses increased by approximately 150% with increased exercise intensity.2Diuretics and high blood glucose levels (hyperglycemia) can also cause hypochloremia.1Past studies have shown that whole-body sweating rate and regional sweating rate increase proportionally with the rate of metabolic heat production.2Additional outcomes supported by research:Brain health.3, 5For decades, it has been well understood that neuronal excitability is primarily mediated through synaptic transmission of neurotransmitters such as glutamate and GABA.A growing body of evidence highlights the role of intracellular chloride concentration as a fundamental regulator of neuronal function and key determinant of brain health.An electrochemical gradient, coordinated through several chloride channels and transporters, governs GABA and glycine response polarity, neuronal excitability thresholds, and plasticity.References:“Chloride ions in health and disease”“Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl−], and [K+]”“Chloride Homeostasis in Neurons With Special Emphasis on the Olivocerebellar System: Differential Roles for Transporters and Channels”“Serum Chloride”“Chloride Homeostasis in Neuronal Disorders: Bridging Measurement to Therapy”

ZincWhat is it?Zinc is an essential mineral that is involved in many aspects of cellular metabolism such as enzyme activation, immune function, wound healing, and cell signaling and division.Key outcomes supported by research: NMDA antagonist.Zinc is an antagonist of glutamatergic NMDA receptors, which in turn decreases excitation.Sleep.Zinc has long been considered a possible supplement for sleep disturbance, however there is need for further RCTs to support its benefits.Overall it is likely that glutamatergic NMDA antagonism decreases excitation and benefits sleep. A systematic review investigated 8 studies from 2009 - 2022. Several of these studies demonstrated improvement in subjective sleep quality. Some studies showed that consuming at least 15 mg daily dietary zinc may help improve sleep efficiency and decrease the time it takes to fall asleep. One study that showed sleep benefits specifically evaluated ICU nurses.2Zinc is also needed for the synthesis of glutamate, GABA, and melatonin. Zinc supplementation has shown strong benefit in treatment of insomnia in individuals with Alzheimer’s dementia. Alzheimer’s is associated with amyloid plaques forming in the brain, and these plaques are highly enriched with zinc. Many of these patients present with overall zinc deficiency as the amyloid plaques essentially immobilize the pool of zinc in the brain and reduce bioavailability to the neurons, similar to a negative feedback loop.3Additional outcomes supported by research:General health.1Results from clinical trials have been inconsistent, however in many of these studies supplemental zinc appears to reduce the duration of the common cold.Observational studies have suggested that zinc supplementation may slow the progression of age-related macular degeneration.Some studies have suggested that zinc supplementation may have beneficial effects on total cholesterol, triglyceride levels, fasting glucose, and insulin resistance.Depression.4Appears to be beneficial for treating depression, again likely secondary to the modulation of NMDA receptors. Improvements in sleep quality may also improve depressive symptoms.Deficiency.1Certain populations are more at risk for zinc deficiency. This includes women who are pregnant or lactating, people following vegetarian or vegan diets, and people with gastrointestinal disorders. Alcohol consumption can also lead to zinc deficiency. Ethanol consumption decreases intestinal absorption of zinc and increases urinary zinc excretion.References:Zinc Fact Sheet for Health Professionals - NIH.“Effects of zinc supplementation on sleep quality in humans: A systematic review of randomized controlled trials”“Dietary Zinc Acts as a Sleep Modulator”“Zinc in the Glutamatergic Theory of Depression”

Vitamin B6 (P5P)What is it?Vitamin B6, pyridoxine, is a water-soluble vitamin important for many physiological processes. It is involved with the metabolism of proteins, carbohydrates, and lipids. It plays a role in cognitive development through biosynthesis of neurotransmitters and amino acid maintenance. It is also involved in gluconeogenesis, immune function, and hemoglobin formation.  Pyridoxal 5’ phosphate, also known as P5P or PLP, is the active coenzyme form of vitamin B6. Key outcomes supported by research: Inflammation.Individuals with higher intake of vitamin B6 and/or higher plasma concentration of P5P have been found to have decreased levels of inflammatory markers.One cohort study evaluated an overall inflammation score (IS) that encompasses 13 different inflammatory markers. Plasma P5P was shown to be inversely related to IS. Other individual markers such as c-reactive protein (CRP) were also found to be decreased.4Another article claims that there is an inverse relationship between B6 and interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-α) in conditions of chronic inflammation.3Cardiovascular health.Vitamin B6 has shown potential benefits towards cardiovascular health. Studies have demonstrated reduced homocysteine levels and lower stroke risk in patients supplementing with B6.1, 4P5P plays an important role in the homocysteine pathway as a cofactor for enzymes responsible for homocysteine metabolism and breakdown.3Homocysteine is an amino acid. Abnormally high concentrations of homocysteine are known to mediate cardiovascular problems due to adverse effects on cardiovascular endothelium and smooth muscle cells, resulting in alterations in arterial structure and function.2Additional outcomes supported by research:Sleep.Studies evaluating the effects of vitamin B6 on sleep are limited, however there is some evidence to support beneficial effects.5Average P5P concentrations appear to be higher in individuals with normal sleep duration.5Several studies supplemented participants for combination products that included vitamin B6 and demonstrated positive results with sleep quality and duration.6, 7Cognitive function.Data has shown associations between higher serum vitamin B6 / P5P concentrations and better memory test scores.1An analysis of participants from the Boston Puerto Rican Health Study cohort demonstrated higher cognitive function in individuals with higher concentrations of plasma P5P.8References:Vitamin B6 Fact Sheet for Health Professionals - NIH“Role of homocysteine in the development of cardiovascular disease”“Vitamin B6 in Health and Disease”“Plasma Pyridoxal-5-Phosphate Is Inversely Associated with Systemic Markers of Inflammation in a Population of U.S. Adults”“Association of Pyridoxal 5′-Phosphate with Sleep-Related Problems in a General Population”“A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study”“Effects of poly-gamma-glutamic acid and vitamin B6 supplements on sleep status: a randomized intervention study”“Lower Plasma Vitamin B-6 is Associated with 2-Year Cognitive Decline in the Boston Puerto Rican Health Study”

Tart CherryWhat is it?Tart cherry (Prunus Cerasus) is a substantial source of polyphenolic compounds including anthocyanins, flavonoids, and phenolic acids. The market for tart cherries, primarily Montmorency cherries, has skyrocketed in the last decade due to agricultural improvements and literature suggesting numerous health benefits. These are sour cherries rather than sweet, and contain higher levels of anthocyanins and phytochemicals.Anthocyanins are a class of water-soluble flavonoids and are responsible for the colors red, purple, and blue in fruits and vegetables.Key outcomes supported by research: Sleep.1, 2Tart cherries are high in melatonin, serotonin, and tryptophan. There is an average of 2.1 - 13.5 ng/g of melatonin in tart cherries.Melatonin serves as a signal of darkness that promotes sleep. Concentration of melatonin increases in darkness, then falls when exposed to light to promote wakefulness.The suprachiasmatic nucleus (SCN) in the hypothalamus regulates melatonin synthesis and secretion. In pineal cells, tryptophan undergoes hydroxylation and decarboxylation to make serotonin. N‐acetyltransferase shifts serotonin into N‐acetylserotonin, which is methylated by hydroxylindole‐O‐methyltransferase to produce melatonin (Masters et al. 2014; Poza et al.).There have been many studies delving into the sleep promoting qualities of tart cherries. This systematic review from 2025 describes some of them.1Jack N Losso et al reported an increase in sleep time and efficiency w/ cherry juice.Howatson et al. 2012 showed increased time in bed, total sleep time, sleep efficiency. They also describe significantly elevated melatonin levels compared to baseline and placebo.Simper et al. 2019 showed increased total time in bed, wake after sleep onsetOverall, ⅚ studies included in this systemic review showed significant improvements in the quality of sleep after using tart cherry.Recovery.3, 4, 5Various studies have demonstrated benefits in regards to rest, recovery, muscle soreness, and inflammation in athletes receiving tart cherry supplementation.Additional outcomes supported by research:Antioxidant/Anti-inflammatory.7, 8, 9Inflammation and oxidative stress are common drivers of many chronic diseases such as cardiovascular diseases (CVD), diabetes, and cancer.This review from 2025 delves into the various antioxidant and antiinflammatory properties of tart cherry concentrate, primarily due to its high quantities of phytochemicals like anthocyanins, polyphenols, and vitamins.7Anthocyanins can scavenge free radicals as strong antioxidants, and reduce the certain blood biomarkers to regulate blood lipid conditions, decreasing the risk of CVD. In research, anthocyanins exhibit beneficial effects in mitigating the progression of cancer and metabolic syndromes through their antioxidant, anti-inflammatory, and epigenetic properties.Anthocyanins can downregulate inflammatory gene expression to control the transactivation of relative transcription factors.Cognitive performance.6This randomized controlled trial evaluated cognitive performance after tart cherry supplementation.The main finding of this study was that tart Montmorency cherries have a positive impact on cognitive performance and perceptions of fatigue and alertness, and upregulate plasma amino acids.References:“The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review”“Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study”“The Effects of Montmorency Tart Cherry Concentrate Supplementation on Recovery Following Prolonged, Intermittent Exercise”“Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis”“Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males”“Polyphenol-rich tart cherries (Prunus Cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: a randomised, placebo-controlled trial”“Exploring the Epigenetic and Metabolic Pathways for Antioxidant and Anti-Inflammatory Potentials of Tart Cherry Juice Concentrate”“Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases”“Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits”

AcerolaWhat is it?1, 2Acerola fruit, sometimes known as Barbados cherry or West Indian cherry, is one of the richest natural sources of ascorbic acid (Vitamin C) and contains a plethora of phytonutrients like carotenoids, phenolics, anthocyanins, and flavonoids. It has become very prevalent in countries such as Brazil due to its antioxidant and antiinflammatory properties. Vitamin C is a water-soluble vitamin which humans do not synthesize naturally, making it an essential dietary component. Vitamin C is important for numerous processes such as biosynthesis of collagen, L-carnitine, and some neurotransmitters. Vitamin C deficiency results in a serious medical condition called scurvy, and although rare in developed countries, some populations are at risk for other reasons. This includes people who smoke or are exposed to secondhand smoke, and individuals with limited food variety.Key outcomes supported by research: Vitamin C.1As previously mentioned, Acerola fruit is one of the richest natural sources of vitamin C. Its vitamin C content far exceeds other fruits such as oranges and lemons.Vitamin C is an essential micronutrient, a vitamin that humans do not synthesize naturally and must consume. While it is naturally synthesized in most plants and animals, humans lack a functional enzyme called  l-gulono-1,4,-lactone oxidase, which catalyzes the final step in ascorbic acid synthesis. It is important for many physiological functions and the primary reason for acerola’s health benefits.The vitamin C of Acerola also appears to be better absorbed by humans than synthetic vitamin C.Studies have suggested that vitamin C may play a role in sleep quality.Zhang et al. conducted a cohort study involving nearly 70,000 participants in the UK. Results showed that higher levels of vitamin C intake were associated with a reduced risk of sleep disorders and sleep apnea.3Otocka-Kmiecik et al. provided a literature overview of vitamin C and its relationship with both physical activity and sleep. Studies suggested that individuals deficient in vitamin C (and other micronutrients such as selenium) had poorer sleep duration.4There is a growing body of evidence linking free radical formation and oxidative stress with sleep disorders. Therefore the antioxidant and antiinflammatory properties of vitamin C and Acerola are likely the primary reasons that it may benefit sleep quality. This has to do with restorative sleep just as much as it has to do with other sleep parameters such as duration.4Additional outcomes supported by research:Antioxidant/Antiinflammatory:Studies have suggested that higher intake of vitamin C may help to decrease risk of cancer, cardiovascular disease, macular degeneration, and the common cold. Prophylactic supplementation appears to modestly reduce the duration and symptoms of the common cold, however taking it after the onset of symptoms (as many people tend to do) does not appear to affect cold duration or symptoms severity.2As an antioxidant, vitamin C provides protection against oxidative stress-induced cellular damage by scavenging of reactive oxygen species, vitamin E-dependent neutralization of lipid hydroperoxyl radicals, and by protecting proteins from alkylation by electrophilic lipid peroxidation products.5Vitamin C also plays a role in the function of endothelial nitric oxide synthase (eNOS) by recycling the eNOS cofactor, tetrahydrobiopterin, which is relevant to arterial elasticity and blood pressure regulation.5Vitamin C promotes hydroxylation and subsequent degradation of hypoxia-inducible factor (HIF-1). HIF-1 is a transcription factor that regulates many genes responsible for tumor growth.5References:“Acerola, an untapped functional superfruit: a review on latest frontiers”Vitamin C Fact Sheet for Health Professionals - NIH“The Association Between Dietary Vitamin C and Sleep Disorders: A Cohort Study Based on UK Biobank”“The Role of Vitamin C in Two Distinct Physiological States: Physical Activity and Sleep”“Vitamins C and E: Beneficial effects from a mechanistic perspective”

SaffronWhat is it?1, 3Saffron is a medicinal and culinary plant originally cultivated in the Middle East and Mediterranean. It is derived from the flower of Crocus Sativus, most commonly from the stigma of the plant. The major products of saffron are crocins and crocetin (carotenoids), and pirocrocin and safranal which give its taste and aroma. It also contains small amounts of thiamine and riboflavin. Saffron has been found to promote against anxiety, depression, sexual dysfunction, cardiovascular disease, and skin disorders. It has been found to have antioxidant, antiinflammatory, and anti-carcinogenic properties. Because of these many proposed health benefits, it has become a popular and potentially valuable supplement worldwide. Key outcomes supported by research: Sleep.1, 2A systematic review conducted in 2023 examined 5 randomized controlled trials. Results indicated that saffron appears to have a beneficial influence on duration and quality of sleep.1Another RCT by Taherzadeh et. al evaluated intranasal administration of a preparation containing saffron oil (as well as violet and lettuce seeds oil). Patients were found to have improvements in their insomnia based on ISI and PSQI scores.2The primary mechanism of action is thought to be saffron’s antagonistic effect on NMDA receptors, resulting in decreased excitability.Patients receiving saffron supplementation for insomnia also were found to have increased levels of melatonin. The concentration elevation and increased release of melatonin may be a downstream effect of its antiinflammatory effects. For example, inflammatory cytokines such as interleukin-1β and interferon-γ can impact the release of melatonin.Saffron’s anti-anxiety and analgesic effects may further promote restful sleep.Additional outcomes supported by research:Antioxidant/Antiinflammatory.3, 7, 10Saffron’s constituents have been shown to have strong antioxidant and antiinflammatory effects. Crocin appears to have the most significant effects, followed by safranal.Crocin combats reactive oxygen species and suppresses pro-inflammatory cytokine secretion. It scavenges free radicals, mainly superoxide anions, therefore defending against oxidative stress.7, 10Crocin has also been shown to alter DNA transcription factors called NF-κB in the cell nucleus. These factors have downstream effects involving inflammation in various organ systems including the respiratory, nervous, gastrointestinal cardiovascular, urogenital, and musculoskeletal systems.7Studies have also shown likely benefits regarding prevention against age-related macular degeneration, diabetic retinopathy, glaucoma, Alzheimer's disease, and Parkinson's disease.3, 7Anxiety/Depression.4, 5, 6Some data suggests that saffron may exert antianxiety and antidepressant effects. The mechanism for this effect is thought to be inhibition of synaptic serotonin reuptake, resulting in more circulating serotonin in the brain.Some studies have even shown improvements in depression comparable to some selective serotonin reuptake inhibitors (SSRIs) such as Fluoxetine.Cardiovascular disease.3, 8, 9Data suggests that saffron may be protective against myocardial and cerebral ischemia (i.e. due to heart attack or stroke) by inhibiting malondialdehyde (MDA) production, decreasing tumor necrosis factor-alpha (TNF-α).3Crocetin has been found to decrease cholesterol levels (triglycerides, total cholesterol, and LDL) and reduce vascular reactive acid substances that lead to atherosclerosis.3Supplementation with saffron appears to reduce blood pressure via inhibition of the renin-angiotensin (RAS) system.3Crocetin appears to positively impact insulin sensitivity and to decrease fasting plasma glucose and hemoglobin A1c.3References:“Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials”“Evaluation of sedative effects of an intranasal dosage form containing saffron, lettuce seeds and sweet violet in primary chronic insomnia: A randomized, double-dummy, double-blind placebo controlled clinical trial”“Saffron (Crocus sativus L.): A Source of Nutrients for Health and for the Treatment of Neuropsychiatric and Age-Related Diseases”“Saffron in the treatment of depression, anxiety and other mental disorders: Current evidence and potential mechanisms of action”“Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials”“Comparison of petal of Crocus sativus L. and fluoxetine in the treatment of depressed outpatients: A pilot double-blind randomized trial”“Crocin: A fighter against inflammation and pain”“Ameliorative Effect of Saffron Aqueous Extract on Hyperglycemia, Hyperlipidemia, and Oxidative Stress on Diabetic Encephalopathy in Streptozotocin Induced Experimental Diabetes Mellitus”“The Protective Role of Crocus Sativus L. (Saffron) Against Ischemia-Reperfusion Injury, Hyperlipidemia and Atherosclerosis: Nature Opposing Cardiovascular Diseases”“Saffron: A Natural Potent Antioxidant as a Promising Anti-Obesity Drug”

PhosphatidylcholineWhat is it?Phosphatidylcholine (PC) is the most abundant phospholipid in all mammalian cell membranes. It predominantly resides on the outer leaflet of the plasma membrane bilayer, with its partner Phosphatidylethanolamine (PE) predominantly residing on the inner layer. PC is critical for maintaining cell structure and facilitating cell signaling and transport across the membrane. It is required for assembly and secretion of lipoproteins, which are complexes of proteins and lipids that transport lipids in circulation.Key outcomes supported by research: Performance and recovery.PC biosynthesis is important for maintenance of the phospholipid composition of mitochondrial membranes in muscle, and defects in this biosynthesis pathway can result in muscle pathology.1Supplies of PC are needed to support membrane expansion as the cells grow, for membrane renewal, and for the regeneration of the cells' membrane system following damage.3PC:PE ratio is reduced in response to acute as well as long-term physical exercise.2Prolonged intense exercise appears to reduce circulatory choline concentrations. This is important because choline is a precursor both for phosphatidylcholine as well as for acetylcholine, an important neurotransmitter that plays a role in bodily functions such as muscular contraction.Some data has suggested that PC supplementation may improve performance in a variety of sporting activities by preventing decline of choline levels.3Total sleep deprivation (TSD) has also been shown to decrease the expression of PC.10Cognitive function.Phosphatidylcholine is required for membrane synthesis and maintenance of neuronal synaptic function.Ylilauri et al. presented a prospective analysis that provided evidence that dietary intakes of choline and phosphatidylcholine were associated with better performance in cognitive tests assessing verbal fluency and memory.5In general there are not many studies demonstrating a direct link between PC and improved neurocognitive function. However, it is already stated that supplementation with PC improves choline levels.Studies have shown that higher choline levels and choline intake are associated with better cognitive performance.7, 8Studies have demonstrated that individuals with Alzheimer’s disease have reduced choline in plasma and cerebrospinal fluid.4Data also indicates that PC composition of the neuronal membrane is critical to inhibiting amyloid-beta (Aβ) aggregation, which is a principal component of senile plaques found in individuals with Alzheimer’s disease. This is important for protecting the neuron from plaque formation and Aβ toxicity.6Additional outcomes supported by research:Liver health.Lower PC:PE ratio has been linked to the development of non-alcoholic fatty liver disease, liver failure, and impaired liver regeneration.1PC is a critical component for the assembly of very low density lipoproteins (VLDL), which are responsible for transporting triglycerides out of the liver.9Sleep deprivation significantly decreases the hepatic phosphatidylcholine expression and sharply increases the oxidative stress in hepatocytes.10References:“The critical role of phosphatidylcholine and phosphatidylethanolamine metabolism in health and disease”“Skeletal muscle phosphatidylcholine and phosphatidylethanolamine respond to exercise and influence insulin sensitivity in men”“Phospholipids and sports performance”“Choline and phosphatidylcholine may maintain cognitive performance by multiple mechanisms”“Associations of dietary choline intake with risk of incident dementia and with cognitive performance: the Kuopio Ischaemic Heart Disease Risk Factor Study”“Unlocking choline's potential in Alzheimer's disease: A narrative review exploring the neuroprotective and neurotrophic role of phosphatidylcholine and assessing its impact on memory and learning”“The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort”“Choline Intake Correlates with Cognitive Performance among Elder Adults in the United States”“Choline Dietary Requirements and Role in Brain Development”“Sleep deprivation predisposes liver to oxidative stress and phospholipid damage: a quantitative molecular imaging study”

PhosphatidylserineWhat is it?Phosphatidylserine (PS) is an anionic phospholipid found in cell membranes and accounts for approximately 10-15% of the total phospholipid content in the human cerebral cortex. It plays a major role in the regulation of membrane signaling pathways, neuroinflammation, neurotransmission, and synaptic refinement. Key outcomes supported by research: Sleep.Cortisol is a glucocorticoid hormone produced via the adrenal cortex in response to stress. Its release is mediated by the hypothalamic-pituitary-adrenal (HPA) axis and follows a circadian rhythm - morning peak, slow decline throughout the day, and low or undetectable amounts at night.10In response to acute stressors, the hypothalamus secretes corticotropin–releasing hormone (CHR), which triggers the release of adrenocorticotropic hormone (ACTH) from the pituitary gland. ACTH then promotes the release of cortisol from the adrenal cortex.12Deregulated cortisol concentrations have been correlated with diminished sleep quality and insomnia.10, 11Supplementation with PS has been shown to reduce cortisol basal concentrations and to regulate circadian rhythm of salivary cortisol.2PS has been shown to decrease ACTH and cortisol responses to acute physical and mental stress.12Cognitive function.1, 2, 3, 4Supplementation with PS has been shown to promote neurocognition as demonstrated by improvements in memory storage, learning, and retrieval.2Intake of exogenous PS may promote the activity of protein kinase C, a family of enzymes that act as regulators in cellular signaling.1Exogenous PS may also promote glucose metabolism in the brain cortex, which has been shown to improve cognition.1PS can promote normalization of NMDA receptors, mediating excitatory transmission essential for cognitive function.1PS has been shown to increase the metabolic levels of dopamine and serotonin which appear to be lower in individuals with neurocognitive diseases.1PS has been shown to increase the release of choline.1Additional outcomes supported by research:Stress & Recovery.Studies have been conducted in chronically stressed populations. Individuals within these populations have been found to exhibit suppressed cortisol stress responses. PS has been shown to regulate these stress responses.5A publication in 2018 evaluated 18 elite shooters supplemented with PS. They were found to have decreased cortisol levels, increased neurotransmitter concentrations, and improved subjective mood scores.9The Strength and Conditioning Journal describes PS benefits in athletes, primarily associated with “overtraining syndrome” (OTS).OTS is an unwanted training effect that occurs with inadequate recovery for the training stimulus. It can have many detrimental effects on body functions.6The athletes who will benefit most from supplemental PS are individuals who (a) have high amounts of additional nonexercise stress, (b) have reoccurring illnesses, (c) have a low stress capacity, (d) are prone to OTS or have experienced an episode of OTS, (e) are likely to become glycogen depleted, (f) engage in high volumes of aerobic training, (g) are vegetarian/vegan, (h) have a poor diet, (i) participate in additional sports or training, (j) engage in long or multiple competitive seasons, and (k) those who do not acquire enough sleep.6Studies have demonstrated that elevated levels of circulating cortisol decreases testosterone levels.7PS supplementation is shown to decrease plasma cortisol concentrations, resulting in higher testosterone levels.8References:“Phosphatidylserine, inflammation, and central nervous system diseases”“Associations between Sleep, Cortisol Regulation, and Diet: Possible Implications for the Risk of Alzheimer Disease”“Dietary Protocols to Promote and Improve Restful Sleep: A Narrative Review”“Protein Kinase C Family: Structures, Biological Functions, Diseases, and Pharmaceutical Interventions”“Omega-3 fatty acids administered in phosphatidylserine improved certain aspects of high chronic stress in men”“Phosphatidylserine for the Athlete”“Relationship Between Circulating Cortisol and Testosterone: Influence of Physical Exercise”“The effects of phosphatidylserine on endocrine response to moderate intensity exercise”“PO-115 Effects of Phosphatidylserine on Mental States in Elite Shooters”“Associations between Sleep, Cortisol Regulation, and Diet: Possible Implications for the Risk of Alzheimer Disease”“Sleep disturbances are correlated with decreased morning awakening salivary cortisol”“A soy-based phosphatidylserine/ phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study”

“The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers” https://pmc.ncbi.nlm.nih.gov/articles/PMC3328957/“The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus”https://pmc.ncbi.nlm.nih.gov/articles/PMC4397399/“Glycine Metabolism and Its Alterations in Obesity and Metabolic Diseases”https://pmc.ncbi.nlm.nih.gov/articles/PMC6627940/“Glycine: The Smallest Anti-Inflammatory Micronutrient”https://pmc.ncbi.nlm.nih.gov/articles/PMC10379184/ “Effects and Mechanisms of Taurine as a Therapeutic Agent”https://pmc.ncbi.nlm.nih.gov/articles/PMC5933890/#:~:text=Taurine%20protects%20CNS%20by%20decreasing,ROS%20generation%20and%20protein%20phosphorylation. “Review: Taurine: A “very essential” amino acid”https://pmc.ncbi.nlm.nih.gov/articles/PMC3501277/ “Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview”https://pmc.ncbi.nlm.nih.gov/articles/PMC10574552/“The potential protective effects of taurine on coronary heart disease”https://pmc.ncbi.nlm.nih.gov/articles/PMC2813349/#:~:text=Taurine%20level%20in%20foods&text=Overall%2C%20low%20amounts%20of%20taurine,and%20chicken%2C%20and%20turkey%20bologna.“Myo-Inositol and Its Derivatives: Their Emerging Role in the Treatment of Human Diseases”https://pmc.ncbi.nlm.nih.gov/articles/PMC6798087/ “Myo-inositol for insulin resistance, metabolic syndrome, polycystic ovary syndrome and gestational diabetes”https://openheart.bmj.com/content/9/1/e001989“Lower In vivo Myo-Inositol in the Anterior Cingulate Cortex Correlates with Delayed Melatonin Rhythms in Young Persons with Depression”https://pmc.ncbi.nlm.nih.gov/articles/PMC5476733/“Myo-Inositol and Its Derivatives: Their Roles in the Challenges of Infertility”https://pmc.ncbi.nlm.nih.gov/articles/PMC11592302/ “Melatonin and Myo-Inositol: Supporting Reproduction from the Oocyte to Birth”https://pmc.ncbi.nlm.nih.gov/articles/PMC8395120/“L-theanine, a natural constituent in tea, and its effect on mental state”https://pubmed.ncbi.nlm.nih.gov/18296328/“The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis”https://www.sciencedirect.com/science/article/pii/S1087079225000292“A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity”https://pmc.ncbi.nlm.nih.gov/articles/PMC9017334/ “L-theanine: From tea leaf to trending supplement – does the science match the hype for brain health and relaxation?”https://www.sciencedirect.com/science/article/pii/S0271531724001684 “Effects of L-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study.”https://pmc.ncbi.nlm.nih.gov/articles/PMC8080935/#:~:text=l%2Dtheanine%20(%CE%B3%2Dglutamylethylamide,theanine%20is%20effective%20are%20unclear. Magnesium Fact Sheet for Medical Professionals - NIHhttps://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial”https://pmc.ncbi.nlm.nih.gov/articles/PMC3703169/ “Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials”https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1333261/full “Magnesium Intake and Serum C-reactive Protein Levels in Children”https://www.jle.com/fr/revues/mrh/e-docs/magnesium_intake_and_serum_c_reactive_protein_levels_in_children_274008/article.phtml?cle_doc=00042E58 “Nutrition and Pain”https://www.sciencedirect.com/science/article/abs/pii/S1047965114001442 “Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies”https://pubmed.ncbi.nlm.nih.gov/23719551/ “Plasma and dietary magnesium and risk of sudden cardiac death in women”https://pubmed.ncbi.nlm.nih.gov/21106914/ “Magnesium in headache”https://www.ncbi.nlm.nih.gov/books/NBK507271/ “Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency”https://pmc.ncbi.nlm.nih.gov/articles/PMC8065437/ Potassium Fact Sheet for Health Professionals - NIHhttps://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/ “What Is the Evidence Base for a Potassium Requirement?”https://pmc.ncbi.nlm.nih.gov/articles/PMC6181280/ Potassium - Micronutrient Information Centerhttps://lpi.oregonstate.edu/mic/minerals/potassium“Effect of changes in potassium intake on blood pressure: a dose–response meta-analysis of randomized clinical trials (2000–2024)“https://academic.oup.com/ckj/article/18/7/sfaf173/8177122 “Potassium Deficiency as the Result of Training in Hot Weather”https://www.ncbi.nlm.nih.gov/books/NBK231128/ “Effect of restricted potassium intake on its excretion and on physiological responses during heat stress”https://pubmed.ncbi.nlm.nih.gov/7197217/ “Potassium losses in sweat under heat stress”https://pubmed.ncbi.nlm.nih.gov/1275840/ “Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus”https://pmc.ncbi.nlm.nih.gov/articles/PMC11554482/ “Sodium Intake and Health: What Should We Recommend Based on the Current Evidence?”https://pmc.ncbi.nlm.nih.gov/articles/PMC8468043/ “Sodium”https://pmc.ncbi.nlm.nih.gov/articles/PMC3951800/ “Dietary Sodium and Human Health”https://pmc.ncbi.nlm.nih.gov/articles/PMC10490134/“Sodium citrate versus sodium bicarbonate for metabolic acidosis in patients with chronic kidney disease: A randomized controlled trial”https://pmc.ncbi.nlm.nih.gov/articles/PMC10919529/ “Trisodium citrate”https://pubchem.ncbi.nlm.nih.gov/compound/Trisodium-citrate “Chloride ions in health and disease”https://pmc.ncbi.nlm.nih.gov/articles/PMC11065649/ “Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl−], and [K+]”https://pmc.ncbi.nlm.nih.gov/articles/PMC6373370/ “Chloride Homeostasis in Neurons With Special Emphasis on the Olivocerebellar System: Differential Roles for Transporters and Channels”https://pmc.ncbi.nlm.nih.gov/articles/PMC5938380/ “Serum Chloride”https://www.ncbi.nlm.nih.gov/books/NBK309/ “Chloride Homeostasis in Neuronal Disorders: Bridging Measurement to Therapy”https://pmc.ncbi.nlm.nih.gov/articles/PMC12472110/ Zinc Fact Sheet for Health Professionals - NIH.https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ “Effects of zinc supplementation on sleep quality in humans: A systematic review of randomized controlled trials”https://pmc.ncbi.nlm.nih.gov/articles/PMC11456512/#:~:text=conducted%20a%20study%20on%20ICU,the%20PSQI%20compared%20to%20placebo. “Dietary Zinc Acts as a Sleep Modulator”https://pmc.ncbi.nlm.nih.gov/articles/PMC5713303/“Zinc in the Glutamatergic Theory of Depression”https://pmc.ncbi.nlm.nih.gov/articles/PMC4790399/#sec11Vitamin B6 Fact Sheet for Health Professionals - NIHhttps://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#h12

“Role of homocysteine in the development of cardiovascular disease”https://pmc.ncbi.nlm.nih.gov/articles/PMC4326479/#:~:text=Homocysteine%20is%20also%20known%20to,subclinical%20arterial%20structure%20and%20function. “Vitamin B6 in Health and Disease”https://pmc.ncbi.nlm.nih.gov/articles/PMC8467949/ “Plasma Pyridoxal-5-Phosphate Is Inversely Associated with Systemic Markers of Inflammation in a Population of U.S. Adults”https://pmc.ncbi.nlm.nih.gov/articles/PMC3374666/ “Association of Pyridoxal 5′-Phosphate with Sleep-Related Problems in a General Population”https://pmc.ncbi.nlm.nih.gov/articles/PMC9460331/ “A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study”https://www.sciencedirect.com/science/article/abs/pii/S0965229919303711 “Effects of poly-gamma-glutamic acid and vitamin B6 supplements on sleep status: a randomized intervention study”https://pmc.ncbi.nlm.nih.gov/articles/PMC8155219/ “Lower Plasma Vitamin B-6 is Associated with 2-Year Cognitive Decline in the Boston Puerto Rican Health Study”https://www.sciencedirect.com/science/article/pii/S0022316622165855 “The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review”https://pmc.ncbi.nlm.nih.gov/articles/PMC12438961/ “Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study”https://pmc.ncbi.nlm.nih.gov/articles/PMC3133468/ “The Effects of Montmorency Tart Cherry Concentrate Supplementation on Recovery Following Prolonged, Intermittent Exercise”https://pubmed.ncbi.nlm.nih.gov/27455316/ “Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis”https://www.tandfonline.com/doi/full/10.1080/07315724.2020.1713246?needAccess=true “Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males”https://pubmed.ncbi.nlm.nih.gov/26578852/ “Polyphenol-rich tart cherries (Prunus Cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: a randomised, placebo-controlled trial”https://pmc.ncbi.nlm.nih.gov/articles/PMC9723490/ “Exploring the Epigenetic and Metabolic Pathways for Antioxidant and Anti-Inflammatory Potentials of Tart Cherry Juice Concentrate”https://pmc.ncbi.nlm.nih.gov/articles/PMC12296803/ “Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases”https://pmc.ncbi.nlm.nih.gov/articles/PMC7504512/ “Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits”https://pmc.ncbi.nlm.nih.gov/articles/PMC5613902/#:~:text=Anthocyanins%20are%20colored%20water%2Dsoluble,are%20in%20fruits%20and%20vegetables. “Acerola, an untapped functional superfruit: a review on latest frontiers”https://pmc.ncbi.nlm.nih.gov/articles/PMC6098779/ Vitamin C Fact Sheet for Health Professionals - NIHhttps://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ “The Association Between Dietary Vitamin C and Sleep Disorders: A Cohort Study Based on UK Biobank”https://pmc.ncbi.nlm.nih.gov/articles/PMC11547431/ “The Role of Vitamin C in Two Distinct Physiological States: Physical Activity and Sleep”https://pmc.ncbi.nlm.nih.gov/articles/PMC7767325/ “Vitamins C and E: Beneficial effects from a mechanistic perspective”https://pmc.ncbi.nlm.nih.gov/articles/PMC3156342/#:~:text=As%20an%20antioxidant%2C%20vitamin%20C,by%20electrophilic%20lipid%20peroxidation%20products. “Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials”https://pmc.ncbi.nlm.nih.gov/articles/PMC10357048/ “Evaluation of sedative effects of an intranasal dosage form containing saffron, lettuce seeds and sweet violet in primary chronic insomnia: A randomized, double-dummy, double-blind placebo controlled clinical trial”https://www.sciencedirect.com/science/article/abs/pii/S0378874120329974?via%3Dihub “Saffron (Crocus sativus L.): A Source of Nutrients for Health and for the Treatment of Neuropsychiatric and Age-Related Diseases”https://pmc.ncbi.nlm.nih.gov/articles/PMC8839854/ “Saffron in the treatment of depression, anxiety and other mental disorders: Current evidence and potential mechanisms of action”https://www.sciencedirect.com/science/article/abs/pii/S0165032717315884?via%3Dihub “Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials”https://pmc.ncbi.nlm.nih.gov/articles/PMC4643654/#:~:text=Inhibiting%20synaptic%20serotonin%20reuptake%20keeps,plant%5B11%2C12%5D. “Comparison of petal of Crocus sativus L. and fluoxetine in the treatment of depressed outpatients: A pilot double-blind randomized trial”https://www.sciencedirect.com/science/article/abs/pii/S0278584606004040 “Crocin: A fighter against inflammation and pain”https://www.sciencedirect.com/science/article/abs/pii/S0278691520304117?via%3Dihub “Ameliorative Effect of Saffron Aqueous Extract on Hyperglycemia, Hyperlipidemia, and Oxidative Stress on Diabetic Encephalopathy in Streptozotocin Induced Experimental Diabetes Mellitus”https://pmc.ncbi.nlm.nih.gov/articles/PMC4119909/ “The Protective Role of Crocus Sativus L. (Saffron) Against Ischemia-Reperfusion Injury, Hyperlipidemia and Atherosclerosis: Nature Opposing Cardiovascular Diseases”https://pmc.ncbi.nlm.nih.gov/articles/PMC6300793/ “Saffron: A Natural Potent Antioxidant as a Promising Anti-Obesity Drug”https://pmc.ncbi.nlm.nih.gov/articles/PMC4665515/ “The critical role of phosphatidylcholine and phosphatidylethanolamine metabolism in health and disease”https://www.sciencedirect.com/science/article/pii/S0005273617301220?via%3Dihub “Skeletal muscle phosphatidylcholine and phosphatidylethanolamine respond to exercise and influence insulin sensitivity in men”https://pmc.ncbi.nlm.nih.gov/articles/PMC5916947/ “Phospholipids and sports performance”https://pmc.ncbi.nlm.nih.gov/articles/PMC1997116/ “Choline and phosphatidylcholine may maintain cognitive performance by multiple mechanisms”https://ajcn.nutrition.org/article/S0002-9165%2822%2901320-X/fulltext “Associations of dietary choline intake with risk of incident dementia and with cognitive performance: the Kuopio Ischaemic Heart Disease Risk Factor Study”https://ajcn.nutrition.org/article/S0002-9165(22)01337-5/pdf “Unlocking choline's potential in Alzheimer's disease: A narrative review exploring the neuroprotective and neurotrophic role of phosphatidylcholine and assessing its impact on memory and learning”https://www.sciencedirect.com/science/article/abs/pii/S2405457724013287 “The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort”https://pmc.ncbi.nlm.nih.gov/articles/PMC3252552/ “Choline Intake Correlates with Cognitive Performance among Elder Adults in the United States”https://pmc.ncbi.nlm.nih.gov/articles/PMC8570899/ “Choline Dietary Requirements and Role in Brain Development”https://pmc.ncbi.nlm.nih.gov/articles/PMC2518394/ “Sleep deprivation predisposes liver to oxidative stress and phospholipid damage: a quantitative molecular imaging study”https://pmc.ncbi.nlm.nih.gov/articles/PMC2408992/#abstract1 “Phosphatidylserine, inflammation, and central nervous system diseases”https://pmc.ncbi.nlm.nih.gov/articles/PMC9382310/ “Associations between Sleep, Cortisol Regulation, and Diet: Possible Implications for the Risk of Alzheimer Disease”https://pmc.ncbi.nlm.nih.gov/articles/PMC4942871/ “Dietary Protocols to Promote and Improve Restful Sleep: A Narrative Review”https://academic.oup.com/nutritionreviews/article/84/5/962/8149210 “Protein Kinase C Family: Structures, Biological Functions, Diseases, and Pharmaceutical Interventions”https://pmc.ncbi.nlm.nih.gov/articles/PMC12617277/ “Omega-3 fatty acids administered in phosphatidylserine improved certain aspects of high chronic stress in men”https://pubmed.ncbi.nlm.nih.gov/22575036/ “Phosphatidylserine for the Athlete”https://journals.lww.com/nsca-scj/fulltext/2015/02000/Phosphatidylserine_for_the_Athlete.6.aspx “Relationship Between Circulating Cortisol and Testosterone: Influence of Physical Exercise”https://pmc.ncbi.nlm.nih.gov/articles/PMC3880087/ “The effects of phosphatidylserine on endocrine response to moderate intensity exercise”https://pmc.ncbi.nlm.nih.gov/articles/PMC2503954/ “PO-115 Effects of Phosphatidylserine on Mental States in Elite Shooters”https://ojs.uclouvain.be/index.php/EBR/article/view/9863#:~:text=Conclusions%20It%20appears%20that%20supplementation,stress%20levels%20among%20elite%20shooters. “Associations between Sleep, Cortisol Regulation, and Diet: Possible Implications for the Risk of Alzheimer Disease”https://pmc.ncbi.nlm.nih.gov/articles/PMC4942871/ “Sleep disturbances are correlated with decreased morning awakening salivary cortisol”https://www.sciencedirect.com/science/article/abs/pii/S0306453004000125?via%3Dihub “A soy-based phosphatidylserine/ phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study”https://pmc.ncbi.nlm.nih.gov/articles/PMC4237891/

GlycineTaurineMyo-inositolL-TheanineMagnesium glycinatePotassium citrateSodium citrateChlorideZinc picolinateVitamin B6 (as P5P)Tart Cherry Powder (3:1)Acerola Powder (~17% vitamin C)Saffron Extract (2% safranal)Phosphatidylcholine (PC-70, Soy-free)Phosphatidylserine (Soy-Free)To learn more about each ingredient visit our ingredients page.