Supplement Hype reports the state of evidence and grades claims. It is not a substitute for a doctor or pharmacist and does not diagnose, treat, or cure anything. Read the full disclaimer →
By goal
Ranked by the strength of human evidence — not popularity. 11 entries touch this goal. Each is graded claim by claim, because the same supplement can be strong for one use and weak for another.
a timing cue, not a sleeping pill
A circadian signal that helps you shift when you sleep. It is not a sedative, and most people take far too much.
Marketing intensity 85 of 100. Evidence strength 55 of 100. Verdict: Overhyped.
the calm half of your coffee
Best-supported paired with caffeine for smoother focus. As a standalone anti-anxiety or sleep cure, the evidence is thinner than the nootropic marketing suggests.
Marketing intensity 68 of 100. Evidence strength 50 of 100. Verdict: Slightly overhyped.
the sleep trend ahead of its evidence
Genuinely useful for deficiency and constipation. The 'magnesium fixes your sleep and anxiety' wave runs ahead of the science.
Marketing intensity 70 of 100. Evidence strength 50 of 100. Verdict: Slightly overhyped.
the gentle form everyone reaches for sleep
A well-tolerated, easily-absorbed form of magnesium with a small but real sleep signal. The 'fixes your sleep and anxiety' framing still runs ahead of the data.
Marketing intensity 72 of 100. Evidence strength 50 of 100. Verdict: Overhyped.
the quiet, cheap sleep amino acid
Under-marketed and reasonably promising for sleep. The longevity buzz, though, is built almost entirely on worms and mice.
Marketing intensity 42 of 100. Evidence strength 48 of 100. Verdict: Hype ≈ evidence.
the most promising adaptogen
The best-supported of the 'adaptogens' - but the evidence is thinner and shorter than the marketing, and product quality is all over the map.
Marketing intensity 80 of 100. Evidence strength 45 of 100. Verdict: Overhyped.
a gentle calm with small but real trials
A mild, pleasant calming herb with a handful of positive small trials for anxiety and sleep. Promising and low-risk, but the evidence base is thin.
Marketing intensity 50 of 100. Evidence strength 42 of 100. Verdict: Hype ≈ evidence.
the old-school sleep herb with shaky data
People feel it helps them sleep, and meta-analyses pick up a subjective benefit - but it disappears on objective sleep measures, and the trials are messy.
Marketing intensity 58 of 100. Evidence strength 40 of 100. Verdict: Slightly overhyped.
a serotonin precursor with real interaction risks
Some weak signal for mood and sleep, but the studies are poor - and because it raises serotonin, mixing it with antidepressants is genuinely dangerous.
Marketing intensity 70 of 100. Evidence strength 35 of 100. Verdict: Overhyped.
calm in a capsule — if it reaches your brain
Sold as instant calm, but the catch is basic biology: oral GABA struggles to cross into the brain. A few small trials hint at a sleep effect anyway, by unclear means.
Marketing intensity 70 of 100. Evidence strength 35 of 100. Verdict: Overhyped.
the 'brain magnesium' with thin, industry-funded data
Marketed as the magnesium that reaches your brain. The human evidence is one or two small, industry-funded trials - promising, nowhere near proven, and priced at a steep premium.
Marketing intensity 80 of 100. Evidence strength 35 of 100. Verdict: Severely overhyped.
Based on human evidence, the best-supported options here are Melatonin, L-theanine, Magnesium. Each is graded claim by claim — open a card for the sources.
Watch out for 5-HTP — the marketing runs well ahead of the human evidence for these.