Taking multivitamins, especially those containing B vitamins like B12 and B6, in the evening can disrupt sleep by increasing light sensitivity and causing vivid dreams or insomnia. The best time to take multivitamins is in the morning with food. For better sleep, supplements like magnesium, melatonin, and calcium are recommended in the evening, as they can promote relaxation and support healthy sleep cycles.
Doctors recommend five natural supplements—melatonin, magnesium, valerian root, 5-HTP, and passionflower—to improve sleep quality, emphasizing the importance of consulting healthcare providers before use.
Melatonin, a popular sleep supplement, has a half-life of 20 to 50 minutes, meaning it stays in the system for about four to five hours. It primarily helps with falling asleep rather than staying asleep. It is recommended to take melatonin two to four hours before bedtime and avoid exposure to blue light from electronic devices. The starting dose can be as low as .1 to .3 milligrams, with the usual over-the-counter dosage being one to three milligrams in adults. The maximum safe dose is 10 milligrams, but higher doses do not improve sleep onset.
