This is it, friends!

2026 is the year that we all finally start getting enough sleep to truly thrive. That means treating ourselves to 8 hours (minimum) of deep, uninterrupted, dream-filled snoozing. 

It’s not impossible, we promise! In fact, if you’ve been paying attention, then you know we’ve already shared the low-down on sleeping like a log. Like these wellness practices to reset your circadian rhythm and Dr. Neal’s s-tier approach to making new habits stick. 

But even with all the natural, free tools available, we still need a boost sometimes. Or the opposite of a boost, actually — sometimes we need the help of supplements and herbs to wind down, turn off our brains, and get tf back to sleep. 

And no, melatonin and valerian aren’t the only science-backed options for naturally upgrading your sleep! Read on, fellow sleepyhead, to learn about 5 super underrated supplements for snooze support that’ll have you sawing logs in no time. 

In This Article:

• Our favorite kind of magnesium
• L-theanine for sleep support
• The role of B-12 on sleep
• Two underrated herbs for sleep

1. Magnesium Supplements for Deeper Sleep

Magnesium is first up on the list because, despite its growing popularity, most people still don’t seem to understand the importance of this mineral. 

As a naturally occurring nutrient, magnesium plays a multifaceted role in sleep regulation and overall health. It not only influences the activity of the hypothalamic-pituitary-adrenal (HPA) axis, the centerpiece of the body’s stress response, but also the GABA receptors responsible for quieting the nervous system. 

Magnesium is also a cofactor in the synthesis of melatonin. We all know how important melatonin (in the body, not in supplement form) is for sleep. And if that wasn’t enough, your body actually requires magnesium for muscle relaxation to occur.

Without it, calcium buildup in muscles can lead to mineral imbalance. This can, in turn, lead to chronic muscle contraction, AKA tension, aches, and cramps. 

If constant aches aren’t enough to aggravate your symptoms of depression or anxiety, don’t worry. A magnesium deficiency will definitely do the trick. Thankfully, modern medical research is addressing this relationship between mental health and magnesium levels, with studies showing exciting results. 

Magnesium deficiency goes hand-in-hand with poorer sleep quality, so it should come as no surprise that boosting your magnesium intake can improve sleep quality — when done right. 

Chelated forms of magnesium have a higher absorption rate in the body, leaving less mineral residue in the gut and targeting deficiencies more efficiently. For sleep support, relaxation, and anxiety relief, look for magnesium chelates like magnesium malate, taurate, or glycinate. (Bonus points if you find a magnesium bisglycinate supplement, a form bound to not one but two amino acids.) 

Learn More: Understanding The Different Types of Magnesium Supplements

2. L-Theanine Sleep Benefits

Now, l-theanine, on the other hand, is about as popular as neem oil. The diehards understand its importance, but most folks don’t pick it up off the shelf. 

But this non-protein amino acid actually has a remarkable impact on sleep quality. This stems from its ability to cross the blood-brain barrier and modulate neurotransmitters. Like magnesium, l-theanine interacts with GABA but also serotonin and dopamine as well. By raising the levels of the neurochemicals, l-theanine can promote relaxation without a sedative effect. 

And, as a result of l-theanine ingestion, we experience increased alpha brain waves, or the pattern of brain activity we associate with meditative states. 

On top of its ability to shift the brain into a more relaxed space, l-theanine can also help sharpen focus and cognitive functions. Which isn’t as important for this sleep-centered blog… But it is nice to know your days will improve alongside your nights if you boost your l-theanine levels. 

And it makes sense, then, that l-theanine also has observed anxiolytic properties. (That’s a fancy way of saying that it helps alleviate symptoms of anxiety.) Magnesium and l-theanine together make a TKO combo for people who suffer from anxious restlessness or anxiety-related sleep disturbances. 

But it doesn’t stop there! Even for non-anxious humans (of which we assume there are still at least a few, somewhere out there), l-theanine can be used to improve sleep latency and efficiency. (AKA, how fast you fall asleep and how deep your sleep is.)

To boil it all down (pun intended): This humble amino acid, found naturally in the leaves of green, black, and white tea, has no right to be so dang helpful for sleep and brain function. And yet it is. 

3. Sleep Better with B-12

Perhaps the most unlikely hero of all, B-12, makes number 3 on the list of underrated sleep supplements for a few key reasons. 

While it’s typically known for its energy-boosting properties, B-12 can also support proper cycles of resting and wakefulness. After all, snoozing and cruising are two sides to the same energy production coin. B-12 is integral in maintaining the balance between both states. 

Vitamin B-12 contributes to the synthesis of serotonin, therefore bettering sleep patterns, albeit indirectly. Because serotonin isn’t just the “happy hormone” we know it as — it also plays a crucial part in circadian rhythm maintenance by telling our brains when it’s time to be energetic and when it’s time to relax. 

Plus, B-12 is necessary for melatonin production. So ensuring adequate levels of the vitamin is a foundational step toward deeper sleep. 

Unfortunately, there’s a huge chunk of us soon-to-be snoozers who aren’t getting nearly enough Vitamin B-12 from our diets alone. Vegans and vegetarians are especially susceptible to B-12 deficiencies as the vitamin can only be synthesized by microorganisms. 

So B-12 supplements are on the rise as more and more modern folks struggle with fatigue during the day and restlessness at night. The complex nutrient can help with both, according to recent studies on B-12 supplementation.

One clinical trial, in particular, showed high-dose Vitamin B-12 supplements to have a therapeutic effect on circadian rhythm sleep disorders, while another has linked B vitamins to fewer nocturnal leg cramps. 

The field of research is continuing to expand and uncover the intricacies of how B-12 can impact sleep quality but its overall importance for whole-body wellness is a long-settled debate. 

4. Ashwagandha for Herbal Sleep Support

For a long while, the conversation on sleep support herbs started and ended with CBD and valerian. 

Which makes sense, because both plants have a demonstrated ability to knock us out. But there are scores — fields, even, if you will — of other medicinal herbs with potent relaxation properties. 

And thank goodness for that! While the efficacy of both herbs has been proven, each has drawbacks that are important to consider. What CBD lacks in accessibility it makes up for in expense, and valerian’s powerful effects can be a little too powerful.

Valerian-induced sedation and sleepiness can last up to 12 hours after consuming, making for a groggy morning if not timed properly. 

Ashwagandha, unlike its more popular counterparts, is pretty easy to get ahold of and even easier to enjoy. Plus, as a staple of traditional Ayurvedic herbal practices, this particular herb has been used by us humans for literally thousands of years.

Thankfully, modern medical research is finally catching up to what Ayurvedic practitioners have known for, like we said, literally thousands of years. Clinical trials have shown ashwagandha to have beneficial effects on everything from anxiety and energy levels to stress management and memory. 

With anxiolytic, adaptogenic, antioxidant, and anti-inflammatory properties, ashwagandha is most commonly used as a nerve tonic to support overall well-being. In the sleep arena, this herb stands out for the additional neuroprotective and cardioprotective effects it provides while driving down cortisol levels. 

Need more? Alongside the reduced cortisol levels associated with ashwagandha supplementation comes a greater resiliency to stress, fewer insomniac nights, and better sleep efficiency.

5. Passionflower: Our Favorite Sleep Tincture

If you think you have a passion for flowers then there’s no way you haven’t heard of passionflower, right? 

As dorky as that joke was, we stand by the fact passionflower deserves more hype than it gets. A climbing vine native to the southeastern U.S., passionflower was used as a relaxant by indigenous people for centuries before being cultivated by European colonizers. 

By the 16th century, passionflower gardens grew widely and with a passionate fury. And yet, its story is similar to ashwagandha’s in that contemporary research has only recently come full circle to confirm its potency as a sleep aid. Scientific studies on the herb have shown it to have a beneficial impact on trouble falling asleep, sleep quality, and anxiety with no adverse effects reported. 

It’s even been explored — with positive results — as a treatment for headaches, depression, and epilepsy.

Additional research on passionflower is underway, but scientists currently believe that its relaxing and sedating effect is due in part to the plant’s ability to affect GABA levels in the brain, like magnesium and l-theanine. 

Passionflower is one of the crowning jewels in our proprietary tincture known as Zzzzz. Working side by side with other herbal relaxation powerhouses like milky oats, hops, and skullcap, our Zzzzz tincture always flies off the shelf this time of year when sleep is more important than ever. 

By providing a gentle, holistic alternative to OTC sedatives, passionflower can help target long-term, root causes of sleep issues while also helping you get back to sleep right now. What’s not to love? (Besides our soon-to-be-updated tincture labels, of course.)

Now Go Catch Some Data-Backed Zzzzz’s

Don’t get us wrong — the Zzzzz’s you catch don’t have to be from our particular tincture. As long as you’re trading your hard-earned cash for scientifically verified natural sleep aids from reputable sources, you’re clear in our book.

But if you need a personal Sandman, definitely give us a call.

Our Counterside Consults are open and our holistic supplement experts are standing by to help you through the sleepless nights. (Just make sure you wait to call us until the next morning because we’ll be out like lights thanks to our personal Zzzzz tincture stocks. Bet.)

We’ve already said our piece about New Year’s resolutions — how and why exactly we think they stink. But, if we’re being honest, there is one pact we think every wellness seeker should make with themselves this year. 

And that is: To stop wasting money on vitamins and supplements. 

Does that mean we think you should stop buying supplements altogether? Not quite. Although Dr. Neal is constantly encouraging folks to take fewer — hence why he makes a great holistic health advocate and a terrible supplement salesman. 

We just mean that, in the year of our lord 2026, there’s no reason for you or your friends to overspend on underwhelming supplements made with cheap, ineffective ingredients. 

Because the 14 mega corporations who own the vast majority of supplement brands might be clever with their million-dollar marketing schemes, but we can be cleverer! Or, at the very least, we can be more discerning of the skeevy sales tactics that inundate the natural health industry.

So before you new-year-new-you yourself into an overflowing supplement cabinet and an empty wallet, read through these 4 steps to buying supplements in 2026. Fresh from Dr. Neal’s boat-rocking, middle-path-walking desk. 

In This Article:

• Laying a foundation for supplementation
• Creating a supplement strategy
• Finding the right supplement brands
• Getting comfy with the supplement facts panel

1. Do the Foundational Work First

The easiest way to avoid wasting money on supplements is to simply not need them in the first place. Pretty straightforward, right?

We’re being a little reductive here, considering that even the healthiest American eaters can still suffer from deficiencies thanks to rapidly declining food quality. But the point stands — you’re less likely to go bankrupt on unnecessary supplements if you focus on the basics first.

The basics of health are, of course, the lifestyle domains that make up the foundation of your well-being. Diet, exercise, sleep, stress management, and environmental changes.

Packaged in this simple, accessible concept we call the Wellness Pyramid, these mundane areas of everyday existence play a major role in your overall health and quality of life. If we ignore these basic building blocks, we can incur deficiencies, chronic inflammation, higher risk of disease, mental health difficulties, and more.

Because, as we oft say around these parts, you can out-supplement a Cheeto-based diet. Or, another one of our favorites, you can’t omega-3 your way through a sedentary lifestyle.

Start your supplementation journey a little closer to home by first clearing out the toxins, limiting beliefs, and unhelpful habits from your mental and physical spaces. Then focus on integrating more joy, gentle movement, nutritious food, and restorative rest into your life.

Summary

• Address health concerns and reduce disease risk through diet, sleep, exercise, stress management, and lifestyle changes before taking supplements

Learn More: The Wellness Pyramid — Your Roadmap to Holistic Health

2. Create a Strategy

It should go without saying… But we better not catch you buying vitamins and supplements willy-nilly in 2024!

Instead of buying based on hype, wield your hard-earned cash as an extension of your intelligence and buy supplements that make sense for your personal supplement strategy. Because supplements and vitamins, like their pharmaceutical counterparts, interact with your body, your other supplements, and your food in different ways.

And, if we buy into the hoopla around a particular vitamin or herb without doing our research, we can end up with overlapping nutrients, canceled-out compounds, and money down the drain.

Every supplement strategy is unique, but every good supplement strategy is rooted in science.

Start building your supplement strategy with the vitamins and nutrients that most people are deficient in, according to clinical research. The 5 most common nutrient deficiencies we can tackle first are also known as Dr. Neal’s First5.

Omega-3, probiotics, protein, bone support, and multivitamins.

After optimizing your intake of these 5 elements through diet and supplementation, check in with yourself before adding in more. You might just find, for example, that getting adequate amounts of probiotics and protein makes your gut issues and brain fog nonexistent.

No sea moss needed.

Keep moving forward by adding additional high-quality, data-backed supplements into your routine to target specific health concerns or conditions. Then, the next time you see a so-called miracle cure on TikTok, you can decide if and how it fits into your science-based supplement strategy.

Summary

• Boost intake of 5 most common nutrient deficiencies first
• Add additional, science-backed supplements to address specific health concerns

Learn More: Why You Need a Supplement Strategy — Plus 3 Steps to Get Started

3. Find Your Brands

It’s true that supplements and vitamins have never been more accessible than they are in 2026. But this is a blessing and a curse.

Why? Well, because slick branding and clever marketing speak reign supreme in the world of supplement sales. Which is due, in part, to the fact the wellness industry has even looser regulations than that of traditional pharmaceuticals.

Plus, the natural health market was already worth over 15.5 billion dollars in 2024.

There’s quite a lot of money to be made off unwitting consumers who turn to supplements in hopes of simply feeling better and healthier. Is it totally unfair that wellness seekers have to get an unaccredited degree in supplement speak just to avoid buying cheap crap?

It is.

But it’s also empowering to use your influence as a consumer to support ethical brands! 

While it might take a little longer than shopping directly from your Instagram ads, it pays in the long run to buy from companies that prioritize safety and efficacy, environmental sustainability, and transparency. Thankfully, most supplement companies with rigorous standards will be upfront about these values.

Because it can be quite expensive and laborious to have strict quality control from source to shelf, and it’s not legally required. So in 2026, look for the supplement brands that don’t take the easy outs.

They’ll be the ones using data-backed, bioavailable ingredients from sustainable and traceable sources. And if they’re really great, they’ll have actual humans you can talk to about your supplements just a phone call away. 

Summary

• Buy supplements from reputable brands that are GMP-certified and employ third-party testing
• Avoid supplement brands that source from unethical, unsustainable, or unknown origins

4. Get Comfortable with the Supplement Facts Panel

One of the most important things to understand before buying vitamins and supplements is that the front label is, like influencer campaigns and viral videos, part of a meticulous marketing scheme.

You might think that the front of a vitamin bottle is legally required to be based on reality, but that’s not really the case. If we want the cold hard facts about what a supplement is and does, we’ll have to venture to the dark side of the bottle. 

The Supplement Facts Panel. Or SFP, for short. 

The SFP can be an overwhelming place to be, what with those tiny fonts and 13-letter-long vitamin names. Who wants to clog up the Whole Foods aisle reading through every unpronounceable ingredient in their Women’s Daily Multi? Not us. 

But we, unlike the front label of vitamin bottles, are grounded in reality, and we know that there could be trickery afoot if there’s money to be made. 

So 2026 is going to be the year of overcoming our fear of the dreaded SFP and getting educated on vitamin forms — which ones work, which ones are crap, and which ones could actually be detrimental to our health.

Here are a few key things to look for on the SFP before buying:

• Pixie-Dusting: When a company fluffs up the ingredient list with minuscule amounts of nutrients to make the product seem more comprehensive.
• The Practically-Laxatives: When a company puts cheap, ineffective forms of a nutrient in their formula that passes through the digestive tract almost entirely unabsorbed.
• Serving Size Sleight of Hand: When a company makes a product seem like a great deal, until you realize you have to take 4 capsules per day and one bottle will last two weeks.

Summary

• Research the bioavailability and proper doses of nutrient forms before buying
• Remember that the front of a supplement label is marketing, not fact
• Learn to read the SFP to avoid being duped, even from reputable brands

Or, Call an Expert

Above all, we want you to have autonomy over your health. That starts with knowing what you’re putting into your body — be it supplements, food, or medications — and why.

But if you skimmed this blog and felt the panic start to creep in, let’s take a deep breath together. The world of supplements and whole-person health can be overwhelming and wrought with misinformation. Thankfully, you don’t have to navigate it alone!

If you want to ignore all that blabber about bioavailable nutrients and, instead, just ask Dr. Neal to translate the SFP of your favorite vitamin into English, we can do that too. Our supplement experts are always available via our always-free Counterside Consults.