Quais Suplementos para o Sono
Realmente Funcionam?
Analisamos milhares de estudos clínicos sobre suplementos para o sono. Cada alegação no SleepCited é respaldada por pesquisa revisada por pares do 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
adaptogenWithanolides modulate GABA-A receptors and reduce cortisol; triethylene glycol (TEG) identified as sleep-inducing component.
Cereja ácida
fruit_extractNatural melatonin source (13.46 ng/g); proanthocyanidins inhibit IDO, increasing tryptophan bioavailability.
GABA
amino_acidPrimary inhibitory neurotransmitter; oral GABA may act on peripheral/enteric nervous system to reduce arousal.
Glicina
amino_acidActs on NMDA receptors in SCN to lower core body temperature; also an inhibitory neurotransmitter in brainstem.
L-Theanine
amino_acidCrosses BBB and increases alpha brain wave activity; boosts GABA, serotonin, and dopamine without sedation.
Magnesium Glycinate
mineralGABA receptor agonist and NMDA antagonist; glycinate form provides calming glycine co-benefit for sleep.
Top Conditions
Dificuldade para Adormecer
15-20% of adults report difficulty falling asleep
Insônia
10-15% chronic insomnia; 30-35% occasional symptoms
Insônia de Manutenção do Sono
More common in older adults; affects ~15% of population
Problemas de Sono Relacionados à Ansiedade
70-80% of anxiety disorder patients report sleep problems
Síndrome das Pernas Inquietas
5-10% of adults; 2-3% have clinically significant symptoms
Transtorno do 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
Sem anúncios. Sem rankings patrocinados. Apenas ciência.
Hub de pesquisa
Pesquisamos no PubMed cada estudo clínico sobre ingredientes de suplementos.
Extração
Extraímos as principais conclusões — dimensões das amostras, tipos de estudo e resultados.
Graus A a F
Classificamos a evidência como uma caderneta escolar — de A (forte) a F (negativo).
Resposta clara
Obtenha uma resposta clara em segundos — este suplemento realmente funciona?
Cited Health Network
Explore evidence-based research across multiple health domains.
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SkinCitedEvidence-based skin health supplement reviews. Every claim about collagen, vitam
Aviso Legal da FDA: Estas declarações não foram avaliadas pela Food and Drug Administration. Os produtos e informações neste site não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença. As notas de evidência apresentadas são baseadas em nossa análise de pesquisas revisadas por pares publicadas e não constituem aconselhamento médico. Sempre consulte seu profissional de saúde antes de iniciar qualquer regime de suplementação.