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

7. Proprietary blends with hidden doses: skip these label traps

Proprietary blends are a red flag when building a sleep supplement stack. These products combine multiple actives and list a total blend amount while hiding exact doses of each ingredient. That makes it impossible to tell whether you’re getting a clinically effective amount or an insufficient trace. It also complicates stacking: you may inadvertently duplicate ingredients you’re already taking, or consume a higher cumulative dose that increases side-effect risk. For older adults managing multiple prescriptions, transparency on each milligram matters. Skip supplements that rely on "proprietary blend" labeling in favor of brands that show exact amounts and source information. If cost is a concern, compare per-milligram pricing rather than assuming blends are better value. When a label is unclear, look for third‑party testing or contact the company for specifics. If they won’t provide clear amounts, choose a different product. Clear labeling protects you and your clinician’s ability to make safe recommendations.

8. Kava: avoid because of liver safety concerns

Kava has been used traditionally for anxiety and sleep, but it has a documented association with severe liver injury in some users. Because of that risk, regulatory bodies and clinicians urge caution or avoidance for routine use, especially among people who drink alcohol or use medications that affect the liver. The apparent sleep benefits do not reliably outweigh the potential for hepatic harm when safer alternatives exist. If you see kava in a sleep product, pause and talk to your clinician—particularly if you have any liver disease history, drink alcohol, or take meds that tax the liver. There are many other calming options (for example, L‑theanine or chamomile) that carry a much lower risk profile. For those who discover kava in legacy herbal formulations, consider swapping to an evidence-based alternative rather than taking the risk for what is often a marginal benefit.