Experts share which supplements you should avoid taking before bed.

If you take supplements on a regular basis, it is important to incorporate them into your routine in a way that does not disrupt your natural biological rhythm.

This may not be something you think about often, but the time you take your supplements really does matter – and the only thing you want to think about is if any of the supplements you’re taking could be disturbing your sleep – in which case, it’s best to take those products at the same time. early in the day.

Related: Doctors say you should avoid 4 common dietary supplements — and take these instead

Supplements that can affect your sleep

If you want to get a restful sleep, there are some supplements you should not take before bed. “We should avoid taking any dietary supplements that contain ingredients with stimulant properties, such as caffeine, guarana, camu camu, kola nuts, merba mate, and tea (which contains xanthines),” doctor. Dr. Mehtab Jafari, Professor of Pharmaceutical Sciences at the University of California, Irvine, and author of The truth about dietary supplements: An evidence-based guide to a safe medicine cabinet. “These components influence the quantity and quality of sleep, and influence various components of a good night’s sleep such as rest, REM, and deep sleep.”

Stephen K. Malin, Ph.D., FACSM, Associate professor in the Department of Kinesiology and Health, Department of Endocrinology, Metabolism and Nutrition at Rutgers University agrees. “Caffeine is a good example of a nutritional supplement that should be avoided before bed. It is a stimulant that prevents adenosine from binding to its receptors. Adenosine is an important metabolite that increases in our body as the day goes on. Normally, during the night, adenosine starts to peak and this causes the body to fall asleep. Caffeine prevents this from happening. that “.

Other supplements should be off limits before bed, too. “Avoid B vitamins before bed, because many of them are involved in energy production,” he says Alexander Michels, Ph.D.Research Coordinator and Communications Officer for the Linus Pauling Institute at Oregon State University. “While not every B vitamin will disturb your sleep, a few will affect your sleep – so unless you know which B vitamins to take and how they might affect you before bedtime, it’s best to avoid B vitamins within a few hours.” of bedtime, as a general rule.”

Related: When is the best time of day to take a multivitamin? Here are 3 things to consider

Supplements that may improve your sleep

By contrast, some supplements may have benefits for improving sleep. “Magnesium and melatonin are common supplements recommended before bedtime to aid sleep,” says Dr. Malin, adding that experts also often recommend taking calcium at night to support overall bone health and muscle function.

Dr. Michaels adds a caveat to the popular recommendation to take magnesium at night. “While many people take magnesium before bed to help them relax, a few people report the opposite effect — that a magnesium supplement actually prevents them from falling asleep. To see if this works for you, you’ll need to take a trial-and-error approach.”

Related: Which Magnesium Supplements Should You Take?

Consult trusted sources for information on supplements

Many things about dietary supplements—including whether they are necessary at all—are often the subject of debate and differing opinions.

There is also a lot of misinformation and unverified claims online, often made by websites selling various supplement products. This is why it is important to do your own research and consult respected sources. “It’s best to do your homework on websites that have science-backed information on the ingredients for your supplement,” says Michels. “For example, the Linus Pauling Institute has a micronutrient information center that helps many people learn more about the supplements they take.”

In addition, sites such as ConsumerLab, the American Medicines Agency’s Dietary Supplement Verification Program, or Labdoor are great resources for finding out if the supplements you’re taking have been tested by an independent third party.

Next, find out the best food to eat for brain health, according to a neurologist and brain health nutritionist.


  • Dr. Mehtab Jafari, MD, Professor of Pharmaceutical Sciences, University of California, Irvine, and author of The truth about nutritional supplements: An evidence-based guide to a safe medicine cabinet

  • Stephen K. Malin, PhD, FACSM, Associate Professor, Department of Kinesiology and Health, and Department of Endocrinology, Metabolism and Nutrition at Rutgers University

  • Alexander Michels, Ph.D., Research Coordinator and Communications Officer, Linus Pauling Institute at Oregon State University

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