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SleepCited
循证睡眠科学

哪些睡眠补充剂 真正有效？

我们分析了数千项关于睡眠补充剂的临床研究。SleepCited 上的每项声明均有来自 PubMed 的同行评审研究支持。

浏览睡眠补充剂 睡眠健康状况
同行评审来源 证据等级 A-F 无赞助排名

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

GABA（γ-氨基丁酸）

amino_acid

主要抑制性神经递质；口服 GABA 可能通过外周/肠神经系统减少觉醒来发挥作用。

2 种已研究的健康状况

L-茶氨酸（L-Theanine）

amino_acid

穿越血脑屏障并增加 α 脑波活动；提升 GABA、serotonin 和多巴胺水平而不产生镇静作用。

3 种已研究的健康状况

南非醉茄（Ashwagandha）

adaptogen

Withanolides 调节 GABA-A 受体并降低皮质醇；三乙二醇（TEG）被确定为促眠活性成分。

3 种已研究的健康状况

甘氨酸（Glycine）

amino_acid

作用于视交叉上核（SCN）中的 NMDA 受体以降低核心体温；同时也是脑干中的抑制性神经递质。

2 种已研究的健康状况

甘氨酸镁

mineral

GABA 受体激动剂和 NMDA 拮抗剂；甘氨酸形式提供额外的镇静甘氨酸协同效益。

4 种已研究的健康状况

缬草根

herb

缬草烯酸抑制 GABA 分解（GABA 转氨酶抑制剂）；异戊酸是部分 GABA-A 激动剂。

3 种已研究的健康状况
查看全部成分 →

Top Conditions

不宁腿综合征

5-10% of adults; 2-3% have clinically significant symptoms

Urge to move legs Creeping/crawling sensations Evening worsening +1

入睡困难

15-20% of adults report difficulty falling asleep

Lying awake >30 min Racing thoughts Physical tension +1

失眠

10-15% chronic insomnia; 30-35% occasional symptoms

Difficulty falling asleep Frequent awakenings Early morning waking +1

昼夜节律障碍

0.13-0.17% delayed sleep phase; higher in adolescents

Inability to sleep at desired time Excessive sleepiness Social/work impairment

焦虑相关性睡眠问题

70-80% of anxiety disorder patients report sleep problems

Pre-sleep worry Hypervigilance Somatic tension +1

睡眠维持性失眠

More common in older adults; affects ~15% of population

Multiple night awakenings Difficulty returning to sleep Light sleep +1
查看全部健康状况 →

Recent Evidence Updates

B
Taurine 用于 Nighttime Pain-Related Sleep Disruption

9 项研究

B
Taurine 用于 入睡困难

9 项研究

B
Taurine 用于 失眠

11 项研究

B
Skullcap 用于 Hyperarousal and Cognitive Insomnia

2 项研究

B
Skullcap 用于 焦虑相关性睡眠问题

2 项研究

Popular Comparisons

甘氨酸镁 vs 褪黑素（Melatonin）
褪黑素（Melatonin） vs 缬草根
褪黑素（Melatonin） vs 酸樱桃
L-茶氨酸（L-Theanine） vs 褪黑素（Melatonin）
南非醉茄（Ashwagandha） vs 褪黑素（Melatonin）
甘氨酸（Glycine） vs 褪黑素（Melatonin）
查看全部健康状况 →

Latest Research

J Sleep Res · 2017

European guideline for the diagnosis and treatment of insomnia.

1691 次引用 Open Access

Chronobiol Int · 2012

Circadian typology: a comprehensive review.

1248 次引用

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.

1097 次引用 Open Access

Mov Disord · 2011

The Movement Disorder Society Evidence-Based Medicine Review Update: Treatments for the non-motor symptoms of Parkinson's disease.

1083 次引用 Open Access

Cell · 1981

Regulation of terminal differentiation of cultured human keratinocytes by vitamin A.

747 次引用

J Neuroendocrinol · 2003

Role of melatonin in the regulation of human circadian rhythms and sleep.

719 次引用
Explore all 1516 papers →

Guides & Resources

lifestyle

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 …

 lifestyle

Sleep 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 …

 lifestyle

Managing 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 …
View all 25 guides →

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.

A Strong Evidence

Multiple randomized controlled trials (RCTs) or meta-analyses with consistent positive results and large sample sizes.

B Good Evidence

At least one RCT with mostly consistent results across studies. Evidence suggests benefit but more research may be needed.

C Some Evidence

Small studies or observational data with some positive signals. Promising but insufficient for strong recommendations.

D Very Early Research

In vitro studies, case reports, or pilot studies only. Early-stage research that requires clinical validation.

查看完整的研究方法 →

How It Works

无广告。无赞助排名。只有科学。

1

研究中心

我们在 PubMed 上检索每一项关于补充剂成分的临床研究。

2

提取

我们提取关键发现——样本量、研究类型和结果。

3

A 至 F 级

我们像成绩单一样对证据进行分级——从 A（有力）到 F（阴性）。

4

明确答案

几秒内获得明确答案——这种补充剂是否真的有效？

Cited Health Network

Explore evidence-based research across multiple health domains.

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FDA 免责声明: 这些声明未经美国食品药品监督管理局（FDA）评估。本网站上的产品和信息无意用于诊断、治疗、治愈或预防任何疾病。所展示的证据等级基于我们对已发表的同行评审研究的分析，不构成医疗建议。在开始任何补充剂方案之前，请务必咨询您的医疗保健提供者。