Sleep and mood

Herbs, amino acids and minerals

This category brings together products people often look for in the evening or for quieter moments. They fall into three groups:

• Plant extracts: lemon balm, valerian root, chamomile, hops and saffron, as capsules or liquid extracts, for example Nature's Answer Valerian Root.
• Amino acids and related substances: L-theanine, such as Doctor's Best L-Theanine with Suntheanine, and 5-HTP.
• Magnesium: magnesium glycinate and citrate as powders, for example Natural Vitality Calm, plus bath flakes and body sprays from BetterYou.

What may be said

There are no authorised health claims in the EU for plant extracts such as lemon balm, valerian or saffron, nor for L-theanine and 5-HTP. So here we describe their origin, form and standardisation. Vitamins and minerals do have authorised claims, for example:

• Magnesium contributes to normal psychological function and to a reduction of tiredness and fatigue.
• Vitamin B6 contributes to normal psychological function.

That is why many evening formulas combine plant extracts with magnesium and B6.

What to look for when buying

• Standardisation: saffron extracts are often set to a level of safranal or crocins, lemon balm extracts to rosmarinic acid.
• Form: capsules are convenient, powders such as Calm are stirred into warm water, and liquid extracts let you adjust the amount precisely.
• Blend or single ingredient: formulas often contain several herbs in smaller amounts, while single extracts provide a larger amount of one substance.
• Use on the skin: magnesium bath flakes and sprays are added to bath water or applied to the skin.

Food supplements are not a substitute for a varied diet. If you take medicines or are pregnant, ask your doctor first.

Frequently asked questions

What is 5-HTP?

5-hydroxytryptophan, a precursor of serotonin. It is usually obtained from the seeds of the African plant Griffonia simplicifolia.

How do I use magnesium bath flakes?

Dissolve the flakes in your bath water. The amount per bath is on the pack.

Can I combine lemon balm and magnesium?

Many products already do. Follow the amounts on the labels.