Sleep

What it is

5-HTP is the immediate biosynthetic precursor to serotonin, which is then converted to melatonin in the pineal gland. It is derived from the seeds of the African plant Griffonia simplicifolia.

What it does

5-HTP crosses the blood-brain barrier and is converted directly into serotonin. In the context of sleep, serotonin serves as the precursor to melatonin — the hormone that regulates circadian rhythm and sleep onset.

What it is

GABA is the primary inhibitory neurotransmitter in the central nervous system. It is responsible for reducing neuronal excitability and promoting a state of calm throughout the nervous system.

What it does

GABA binds to GABA receptors in the brain, reducing neural activity and promoting relaxation. While oral GABA's ability to cross the blood-brain barrier is debated, research suggests it may act through the enteric nervous system and gut-brain axis.

What it is

L-Theanine is an amino acid found almost exclusively in tea leaves. It promotes relaxation without sedation — a unique profile that makes it well-suited for sleep preparation.

What it does

L-Theanine promotes alpha brain wave activity — the neural pattern associated with relaxed wakefulness — and modulates GABA, serotonin, and dopamine activity. It helps quiet the mind without causing grogginess.

What it is

Lemon balm is a member of the mint family traditionally used for calming and sleep support. Its active compounds include rosmarinic acid and flavonoids that interact with GABA receptors.

What it does

Lemon balm inhibits GABA transaminase — the enzyme that breaks down GABA — increasing GABA availability in the brain. Clinical trials have shown improvements in sleep quality and reduced nighttime waking.

What it is

Melatonin is a hormone naturally produced by the pineal gland in response to darkness. It is not a sedative — it is the body's primary signal for communicating what time of day it is to the circadian clock.

What it does

Melatonin binds to MT1 and MT2 receptors in the hypothalamus — the brain's master circadian clock — signaling the onset of the biological night. This circadian phase-setting function supports sleep onset and sleep architecture.

What it is

DHA is the dominant omega-3 fatty acid in brain tissue. Emerging research links DHA status to sleep quality and duration.

What it does

DHA supports neuronal membrane fluidity and melatonin secretion. Studies have found associations between higher DHA levels and improved sleep efficiency, longer sleep duration, and fewer sleep disturbances.

What it is

EPA is an omega-3 fatty acid with potent anti-inflammatory properties. It works synergistically with DHA to support brain health and systemic inflammation balance.

What it does

EPA reduces neuroinflammation and supports the resolution of inflammatory processes that can interfere with sleep quality. It also supports healthy cortisol regulation.