¿Qué suplementos para el sueño
realmente funcionan?
Analizamos miles de estudios clínicos sobre suplementos para el sueño. Cada afirmación en SleepCited está respaldada por investigación revisada por pares de PubMed.
Sleep quality affects every aspect of health, yet the supplement market is full of unproven claims. We cut through the noise by analyzing peer-reviewed clinical studies from PubMed, grading each sleep supplement on a transparent A–D evidence scale so you know which ones are backed by real science.
Featured Ingredients
Ashwagandha
adaptogenLos withanólidos modulan los receptores GABA-A y reducen el cortisol; el trietilenglicol (TEG) se identificó como componente inductor del sueño.
Cereza Ácida
fruit_extractFuente natural de melatonin (13,46 ng/g); las proantocianidinas inhiben la IDO, aumentando la biodisponibilidad de triptófano.
GABA
amino_acidPrincipal neurotransmisor inhibidor; el GABA oral puede actuar en el sistema nervioso periférico/entérico para reducir la excitación.
Glycine
amino_acidActúa sobre los receptores NMDA en el NSQ para reducir la temperatura corporal central; también es un neurotransmisor inhibidor en …
L-Theanine
amino_acidCruza la barrera hematoencefálica y aumenta la actividad de ondas cerebrales alfa; potencia GABA, serotonina y dopamina sin sedación.
Magnesium Glycinate
mineralAgonista del receptor GABA y antagonista del NMDA; la forma de glicinato proporciona el co-beneficio calmante de la glycine para …
Top Conditions
Dificultad para Conciliar el Sueño
15-20% of adults report difficulty falling asleep
Insomnio
10-15% chronic insomnia; 30-35% occasional symptoms
Insomnio de Mantenimiento del Sueño
More common in older adults; affects ~15% of population
Problemas de Sueño por Ansiedad
70-80% of anxiety disorder patients report sleep problems
Síndrome de Piernas Inquietas
5-10% of adults; 2-3% have clinically significant symptoms
Trastorno del Ritmo Circadiano
0.13-0.17% delayed sleep phase; higher in adolescents
Recent Evidence Updates
Popular Comparisons
Latest Research
J Sleep Res · 2017
European guideline for the diagnosis and treatment of insomnia.
Chronobiol Int · 2012
Circadian typology: a comprehensive review.
J Clin Sleep Med · 2017
Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice Guideline.
Mov Disord · 2011
The Movement Disorder Society Evidence-Based Medicine Review Update: Treatments for the non-motor symptoms of Parkinson's disease.
Cell · 1981
Regulation of terminal differentiation of cultured human keratinocytes by vitamin A.
J Neuroendocrinol · 2003
Role of melatonin in the regulation of human circadian rhythms and sleep.
Guides & Resources
Pregnancy-Safe Approaches to Better Sleep
Sleep disruption during pregnancy is remarkably common, affecting an estimated 78% of women at some point during gestation. The causes shift throughout pregnancy: first-trimester nausea …
lifestyleSleep Support During Menopause: What Research Suggests
Menopause is one of the most significant and underappreciated disruptors of sleep quality, with research indicating that 40 to 60% of women experience sleep disturbances …
lifestyleManaging Anxiety-Related Sleep Issues with Supplements
Anxiety and sleep exist in a bidirectional relationship that can quickly become a vicious cycle: anxiety makes it harder to fall asleep, and poor sleep …
Evidence Grading System
Every supplement claim on this site is graded on an A–D scale based on peer-reviewed clinical research from PubMed. Our algorithm evaluates study design (RCTs rank highest), consistency of results, sample sizes, and the overall body of evidence. No manufacturer sponsorship influences our grades.
Multiple randomized controlled trials (RCTs) or meta-analyses with consistent positive results and large sample sizes.
At least one RCT with mostly consistent results across studies. Evidence suggests benefit but more research may be needed.
Small studies or observational data with some positive signals. Promising but insufficient for strong recommendations.
In vitro studies, case reports, or pilot studies only. Early-stage research that requires clinical validation.
How It Works
Sin anuncios. Sin clasificaciones patrocinadas. Solo ciencia.
Centro de investigación
Buscamos en PubMed cada estudio clínico sobre ingredientes de suplementos.
Extracción
Extraemos los hallazgos clave — tamaños de muestra, tipos de estudio y resultados.
Grados A a F
Evaluamos la evidencia como un boletín escolar — de A (sólida) a F (negativa).
Respuesta clara
Obtenga una respuesta clara en segundos — ¿este suplemento realmente funciona?
Cited Health Network
Explore evidence-based research across multiple health domains.
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Aviso legal FDA: Estas declaraciones no han sido evaluadas por la Food and Drug Administration. Los productos y la información en este sitio web no están destinados a diagnosticar, tratar, curar ni prevenir ninguna enfermedad. Las calificaciones de evidencia presentadas se basan en nuestro análisis de investigación publicada revisada por pares y no constituyen consejo médico. Siempre consulte a su profesional de salud antes de comenzar cualquier régimen de suplementos.