Your Sleep Supplement Stack: 11 Natural Aids — 5 That Work, 6 to Skip

3. 5‑HTP: Consider when mood and sleep are linked

5‑HTP is a serotonin precursor that can help people whose sleep problems are intertwined with low mood or anxiety. Consumer testing panels and some clinical studies report improved sleep measures with thoughtfully dosed 5‑HTP products (Good Housekeeping, Holland & Barrett testing). Common dosing ranges used in supplements and trials are roughly 50 to 200 mg taken before bed, though responses vary widely. Because 5‑HTP affects serotonin pathways, it carries important safety considerations: do not combine 5‑HTP with SSRIs or other antidepressants without medical supervision due to the theoretical risk of serotonin excess. People with bipolar disorder or those on monoamine‑modulating medications should avoid 5‑HTP unless a prescriber says it’s safe. Pregnant or breastfeeding people should avoid 5‑HTP because safety data are limited. If you and your clinician agree 5‑HTP may help, start very low and monitor mood and sleep closely. As with other supplements, prioritize products that list exact 5‑HTP amounts on the label instead of hiding them within proprietary blends.

4. Montmorency cherry and calming botanicals: supporting melatonin naturally

Montmorency cherry extract is a natural source of melatonin and antioxidants and shows promise for modestly improving sleep timing and duration in some studies. Adaptogenic mushrooms like Reishi are sometimes included for their calming, restorative reputation. When combined with gentle botanicals—chamomile, lemon balm, or passionflower—these ingredients can support the body’s sleep drive without heavy sedation. Consumer-level blends that use Montmorency cherry often aim for evening use and may provide small increases in natural melatonin levels; that can be useful when your sleep timing needs nudging rather than a sedating push. Safety is typically good for most adults, but check for interactions with immune-modulating drugs when considering Reishi or other mushroom products. For older adults, choose single-ingredient or clearly labeled formulas and use them for defined trial periods (two to four weeks) while tracking sleep. If you’re on medications that affect blood clotting or immune function, consult your clinician first. Botanical approaches often pair well with basic sleep hygiene, making them a supportive element in a cautious, evidence-informed stack.