Stress and Sleep Supplements: The 2026 Comparative Guide

Facing the supplements aisle, are you lost? Ashwagandha, magnesium, melatonin, glycine, rhodiola, L-theanine… How do you make sense of it all?

You’re in the right place. We’ve broken down ALL the anti-stress and pro-sleep supplements to create this ultra-complete comparison guide for you.

By the end of this article, you’ll know exactly what to take, in what quantity, and for what result. 🎯

Also read: complete guide to magnesium

📊 Comparative table of stress/sleep supplements

Here’s an overview of the main supplements, with their strengths and weaknesses:

Supplement	Main action	Time to effect	Our rating
Ashwagandha	Reduces cortisol + anxiety	4-8 weeks	⭐⭐⭐⭐⭐
Magnesium	Nervous + muscular relaxation	1-2 weeks	⭐⭐⭐⭐⭐
Melatonin	Sleep onset signal	Immediate	⭐⭐⭐⭐
Glycine	Deep sleep + recovery	1-2 weeks	⭐⭐⭐⭐⭐
B Vitamins	Nervous balance + energy	2-4 weeks	⭐⭐⭐⭐
L-Theanine	Calm without drowsiness	30-60 min	⭐⭐⭐⭐
Rhodiola	Energy + stress resistance	1-3 weeks	⭐⭐⭐⭐
Valerian	Aids sleep onset	2-4 weeks	⭐⭐⭐

🌿 The Supplements Analyzed in Detail

1. Ashwagandha: the king of adaptogens

What is it?
An adaptogenic plant used for 3000 years in Ayurvedic medicine. Its name means « smell of the horse » — a promise of strength and vitality.

How does it work?

• Regulates the HPA axis (stress axis)
• Reduces cortisol by 23-30%
• Modulates GABA receptors
• Anti-inflammatory action

The scientific evidence

A 2022 meta-analysis of 12 studies confirms:

• Significant reduction in anxiety
• Improvement in sleep quality
• Decrease in morning cortisol
• Improvement in alertness and energy

Which form to choose?

KSM-66 is the reference extract: the most studied, standardized to 5% withanolides, hydroalcoholic extraction without chemical solvents.

Recommended dosage: 300-600 mg/day of KSM-66

When to take it?: Morning or evening depending on the desired effect (energy or relaxation)

Contraindications: Pregnancy, breastfeeding, autoimmune thyroid diseases

2. Magnesium: the essential

What is it?
An essential mineral involved in over 600 enzymatic reactions. The 4th most abundant mineral in the human body.

Why are almost all of us deficient?

• Depleted soils → less nutrient-rich foods
• Processed foods
• Stress = depletion of reserves
• Coffee, alcohol, sweating = increased elimination

Effects on stress and sleep

• Activates GABA receptors (calming effect)
• Regulates melatonin
• Relaxes muscles (goodbye nighttime cramps)
• Modulates the nervous system

Which form to choose?

Form	Absorption	Relaxing effect	Tolerance
Bisglycinate	Excellent	Strong	Excellent
Citrate	Good	Moderate	Can be laxative
Taurate	Good	Moderate	Good
Oxide	Poor	Weak	Very laxative

Our recommendation: magnesium bisglycinate — excellent absorption, strong relaxing effect, non-laxative.

Dosage: 300-400 mg of elemental magnesium per day

3. Melatonin: the sleep hormone

What is it?
A hormone naturally produced by the pineal gland when light levels drop. It sends the signal « time to sleep » to the body.

What melatonin IS NOT

• It’s NOT a sleeping pill
• It doesn’t « knock you out »
• It doesn’t directly improve sleep quality

Who is it really useful for?

• Jet lag
• Shift work / atypical schedules
• Shifted biological clock (night owl)
• People over 55 (natural production decreases)

Optimal dosage

Contrary to what you might think, LESS is MORE! Studies show that a micro-dose (0.3-1mg) is often more effective than high doses (3-5mg).

Start with 0.5-1mg, 30-60 min before bedtime.

4. Glycine: the secret of deep sleepers

What is it?
A simple amino acid that the body can produce, but often in insufficient quantities.

Its superpowers for sleep

• Lowers body temperature (sleep signal)
• Increases time in deep sleep
• Improves memory and cognitive performance the next day
• Reduces subjective fatigue

The studies are impressive

A Japanese study shows that 3g of glycine before bedtime:

• Improves subjective sleep quality
• Reduces next-day fatigue
• Improves performance on cognitive tests

Dosage: 3g, 30-60 min before bedtime

Advantages: Very well tolerated, slightly sweet taste, no hangover effect

5. B Vitamins: Nervous Balance

Why is it important?
B vitamins are ESSENTIAL for producing neurotransmitters: serotonin, dopamine, GABA, melatonin…

Without sufficient B vitamins, your brain chemistry is imbalanced.

The most important for stress/sleep

• B6: conversion of tryptophan to serotonin then melatonin
• B9 (folate): synthesis of neurotransmitters
• B12: neurological function, energy
• B5: production of anti-stress hormones

What form?: Prefer methylated forms (methylfolate, methylcobalamin) for better utilization.

When to take it?: In the morning, as some B vitamins are energizing.

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🎯 Which supplement should you choose based on your situation?

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Situation 1: « I’m constantly stressed »

Your symptoms: Diffuse anxiety, irritability, ruminations, muscle tension

The protocol:

1. Ashwagandha KSM-66 — background action on cortisol
2. Magnésium bisglycinate — immediate relaxation
3. Vitamines B — nervous balance

Timeframe for results: 4-8 weeks

Situation 2: « I can’t fall asleep »

Your symptoms: More than 30 min to fall asleep, brain that won’t stop

The protocol:

1. Magnesium — calms the nervous system
2. Melatonin (0.5-1mg) — sleep signal
3. Ashwagandha if stress is the cause

Time for results: 1-3 weeks

Situation 3: « I wake up at night »

Your symptoms: Multiple awakenings, difficulty falling back asleep

The protocol:

1. Glycine — maintaining deep sleep
2. Magnesium — muscle relaxation
3. Also check: room too hot? Sleep apnea?

Time for results: 2-4 weeks

Situation 4: « I wake up tired »

Your symptoms: Non-restorative sleep, fatigue upon waking despite enough hours

The protocol:

1. Glycine — increases deep sleep
2. Magnesium — muscle recovery
3. B Vitamins — energy production

Time for results: 3-4 weeks

Situation 5: « Stress + insomnia (the combo) »

The complete protocol:

• Morning: Ashwagandha + B Vitamins
• Evening: Magnesium + Glycine
• If falling asleep is difficult: add melatonin

This is the most complete protocol to tackle the problem from all angles.

⚠️ Mistakes to Avoid

Error 1: Taking everything at once from the start

If you start 5 supplements at the same time and it works… you won’t know which one is working. And if it doesn’t work, same thing.

The right approach: Start with ONE supplement (magnesium recommended). After 2 weeks, add the next one if needed.

Error 2: Giving up too soon

Ashwagandha doesn’t work in 3 days. Magnesium doesn’t either. Natural supplements work gradually.

Minimum: 4 weeks of trial before concluding

Error 3: Choosing the Wrong Form

A magnesium oxide at 2 euros isn’t worth a magnesium bisglycinate. Standard ashwagandha powder doesn’t equal KSM-66. The form matters **ENORMOUSLY**.

Error 4: Ignoring the Basics

Supplements do not replace:

• Good sleep hygiene
• Screen management
• Physical activity
• A balanced diet

They AMPLIFY good habits, they do not replace them.

💊 Our product recommendations

Here’s our selection of quality supplements:

Ashwagandha Bio KSM-66

The reference extract, the most scientifically studied. Organic, standardized, proven effectiveness.

👉 Discover Novoma’s Ashwagandha Bio KSM-66

Magnésium Bisglycinate

The best-absorbed form, with a pronounced relaxing effect and excellent digestive tolerance.

👉 Découvrir le Magnésium Bisglycinate Novoma

Sleep Formula

A complete formula combining melatonin and relaxing plants for easier falling asleep.

👉 Discover Novoma Sleep Formula

Glycine

For deeper sleep and better recovery. The underrated amino acid that makes all the difference.

👉 Discover Novoma Glycine

Vitamin B Complex (Paracelse)

All B vitamins in bioactive forms for a balanced nervous system.

👉 Discover the Novoma Vitamin B Complex

💰 Great deal: use code SATYVO10 to get 10% off on your Novoma order!

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❓ FAQ on stress/sleep supplements

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💊 Can I take all these supplements together?

Yes, these supplements are compatible with each other. Start gradually (one new supplement every 2 weeks) to identify what works for you.

⏰ How long does it take to see results?

• Melatonin: effect from the first dose
• Magnesium: 1-2 weeks
• Glycine: 1-2 weeks
• Ashwagandha: 4-8 weeks
• B Vitamins: 2-4 weeks

🤰 Can I take them while pregnant/breastfeeding?

Magnesium and B vitamins are generally safe. Ashwagandha is not recommended during pregnancy and breastfeeding. Always consult your doctor.

💊 Are there any side effects?

These supplements are generally very well tolerated:

• Magnesium: possible laxative effect if poorly dosed (bisglycinate minimizes this risk)
• Melatonin: morning drowsiness if dosage too high
• Ashwagandha: rare drowsiness at the beginning

🏥 Can I take them with medications?

Interactions are possible, particularly with:

• Anxiolytics and sleeping pills
• Thyroid medications (ashwagandha)
• Anticoagulants

Consult your doctor or pharmacist if you are on treatment.

✅ Conclusion

You now have all the cards in hand to choose the right supplements according to your situation.

Recap of the essentials:

• Chronic stress → Ashwagandha + Magnesium
• Difficulty falling asleep → Melatonin + Magnesium
• Non-restorative sleep → Glycine + Magnesium
• Nervous fatigue → B Vitamins + Magnesium

Magnesium is really the common denominator — it’s often the best starting point.

Take care of yourself! 💚

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This article is for informational purposes only and does not replace medical advice. In case of persistent issues, consult a healthcare professional.