Sleep & Recovery
Kosher supplements for sleep and circadian health
Sleep quality declines with age and is directly linked to longevity outcomes. These are the evidence-graded kosher options — Melatonin has the strongest sleep RCT data of any natural supplement, and Magnesium has well-replicated effects on sleep latency.
Evidence tiers apply across this page. Tier 1 = human RCTs with meaningful endpoints. Tier 2 = human RCT data, not longevity primary endpoints. Tier 3 = limited or mechanistic human data. Community = no evidence tier; kashrut notes only. See full ranked list →
Magnesium Glycinate
Tier 1
200–400 mg at night
Meta-analysis: improved sleep latency and quality. Most common deficiency in adults over 50. OU certified.
Melatonin
Tier 2
0.5–1 mg 30 min before bed
19-RCT meta-analysis: reduced sleep onset by 7 minutes. Dose matters — most people overtake. Synthetic = pareve.
Ashwagandha (KSM-66)
Tier 2
300–600 mg/day
Reduces cortisol — high evening cortisol is a primary driver of poor sleep in older adults. Plant pareve.
GlyNAC — Glycine component
Tier 2
3–5 g glycine at night
Glycine alone (from the GlyNAC pair) has RCT data for improving subjective sleep quality and reducing daytime sleepiness. Amino acid = pareve.
L-Theanine
Community
100–200 mg
Amino acid from green tea. Used for relaxation without sedation. Some small human studies. Plant-derived pareve. Check certification.
Vitamin B12
Community
Varies
Severe B12 deficiency disrupts sleep architecture. Relevant check for anyone over 60 or on metformin. Widely OU certified.
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