Calm Clarity

L-theanine

  • In a randomized, double-blind, placebo-controlled trial, L-theanine reduced self-reported stress-related symptoms and improved some sleep-quality scores vs. placebo. PMC and MDPI

  • Across human studies, L-theanine reduced psychiatric/stress-related symptoms versus control; PMC

  • Trial reported lower perceived stress and improvements in objective sleep staging (less light sleep) vs. placebo. PMC

  • Emerging evidence suggests L-theanine may improve sleep quality metrics in some studies

Relax & Restore

Magnesium

  • Supplemental magnesium is likely useful for mild anxiety and insomnia, especially when baseline magnesium is low PMC

  • Magnesium has shown suggestive RCT evidence for improving insomnia symptoms; overall literature quality limited. PMC and BioMed Central

  • Clinical appraisers note magnesium likely reduces sleep-onset latency in adults (SOR: B; meta-analysis of RCTs), while calling for more robust trials. Lippincott Journals

Cellular Support

Taurine

  • Mechanistic and animal research suggests taurine interacts with GABA and glycine receptors, which are involved in calming neurotransmission.

  • Taurine lowered clinic and 24-hr ambulatory blood pressure vs. placebo. AHA Journals

  • Across 25 trials, taurine reduced systolic/diastolic BP and fasting glucose/triglycerides; authors note variability across doses and durations. Nature

  • Taurine modulates inhibitory neurotransmission and has broad neurobiological effects; authors call for targeted human trials on mood/sleep. PMC and Lippincott Journals

Sleep's Gentle Ally

Glycine

  • Taking Glycine before bedtime was associated with better subjective sleep quality, shorter sleep-onset latency, and less next-day sleepiness. Wiley Online Library+1 and SpringerLink

  • After partial sleep loss, 3 g at bedtime reduced daytime fatigue/sleepiness and improved psychomotor vigilance vs. placebo. PMC

  • Work in animals plus human data suggests glycine may promote sleep via thermoregulation (lowering core body temperature) and SCN signaling. PMC

  • Summarizes evidence that pre-sleep glycine can improve sleep quality in healthy populations; mechanisms include NMDA receptor action in the SCN. PMC

Adapt, Recover, Restore

Ashwagandha

  • Multiple randomized, placebo-controlled trials (225–600 mg/day) in adults showed reductions in stress, anxiety, and cortisol levels, along with improved mood and sleep quality. Office of Dietary Supplements and Lippincott

  • A 2023 randomized, double-blind, placebo-controlled RCT found ashwagandha extract alleviated stress, anxiety, and improved quality of life through stress hormone modulation. BioMed Central

  • A recent clinical trial reported that both acute and 30-day supplementation improved episodic memory, attention, executive function, and reduced tension and fatigue in healthy individuals. News-Medical

  • Meta-analysis and individual RCTs indicate ashwagandha may support improved aerobic capacity, strength and recovery, VO₂ max, and general physical performance. Verywell Health, EatingWell, and FrontiersMDPI

Mood, Comfort & Balance

Vitamin B6

  • In a randomized, double-blind, placebo-controlled trial involving young adults, B6 supplementation led to significant reductions in self-reported anxiety and a trend toward lower depression. PubMed and EurekAlert

  • A recent RCT found that 80 mg/day of B6 across three menstrual cycles was associated with statistically significant reductions in mood-related PMS symptoms like anxiety, mood swings, and bloating. Office of Dietary Supplements

  • Randomized, placebo-controlled trials using 30–75 mg/day have shown significant improvement in nausea during early pregnancy (“morning sickness”). Office of Dietary Supplements

  • Multiple RCTs demonstrate that B6 effectively lowers plasma homocysteine, a biomarker linked to cardiovascular risk. Linus Pauling Institute

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