3 Best Supplements to Help Improve Your Sleep Apnea
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Sleep apnea is a sleep disorder characterized by repeated interruptions in breathing during sleep. These interruptions, called apneas, occur because the airway becomes partially or completely blocked, reducing or stopping airflow. There are three main types of sleep apnea:
Obstructive Sleep Apnea (OSA): The most common form, caused by a blockage of the airway, often due to the collapse of soft tissue in the back of the throat.
Central Sleep Apnea (CSA): Less common, it occurs when the brain fails to send the proper signals to the muscles that control breathing.
Complex Sleep Apnea Syndrome (Mixed Apnea): A combination of obstructive and central sleep apnea.
Common symptoms include:
Loud snoring
Episodes of stopped breathing during sleep
Gasping or choking during sleep
Excessive daytime sleepiness (hypersomnia)
Difficulty concentrating
Morning headaches
Dry mouth or sore throat upon waking
There are a number of risk factors, including excess weight or obesity/high BMI, older age, family history of sleep apnea, use of alcohol, sedatives, or tranquilizers, smoking, and nasal congestion.
Note: We recognize that sleep apnea is a medical condition which requires medical diagnosis and treatment. In this guide, we’ll explore some of the most effective supplements that may help improve sleep quality, which includes:
Magnesium
L-Theanine
Vitamin D
Each of these supplements have been selected based on their ability to help promote better sleep each night. You’ll gain insights into how these supplements work at a biochemical level, recommendations on dosages and timing, and the potential side effects to be aware of.
If you want a quick summary of each supplement, here’s what we’ll cover in more depth below:
| Category | Magnesium | L-Theanine | Vitamin D |
|---|---|---|---|
| Main Benefits |
- Enhances sleep quality - Supports cognitive function - Promotes brain and nerve health |
- Increases relaxation - Promotes mental health - Enhances sleep depth and transition |
- Supports bone and immune health - Manages inflammation - Enhances muscle repair |
| How It Works |
- Facilitates muscle contraction and nerve signaling - Synthesizes DNA and proteins - Highly bioavailable for the brain |
- Increases neurotransmitter levels (GABA, serotonin) - Triggers alpha brain waves for calm focus |
- Optimizes calcium absorption - Modulates immunity - Enhances muscle function |
| Recommended Dosage and Timing | 420 mg/day for men, 320 mg/day for women over 30; take 30–60 mins before bedtime | 100–400 mg/day; for sleep, take 200–400 mg 30–60 mins before bedtime; for relaxation, 100–200 mg/day | 600 IU/day for adults (18–70); higher doses (1,000–4,000 IU/day) may be recommended for deficiency; timing varies based on individual needs |
| Safety and Side Effects | Generally safe; potential side effects: diarrhea, nausea, abdominal cramping; interactions with antibiotics, laxatives, diuretics, etc. | Generally well-tolerated; side effects: GI upset, headaches, drowsiness; avoid combining with alcohol/sedatives unless advised by a healthcare provider | Safe at recommended doses; excessive intake can lead to GI issues, loss of appetite, and headaches; interactions with corticosteroids, weight-loss drugs, etc. |
A Quick Overview of Sleep Apnea
What Causes It
There are a number of contributing factors across all types of sleep apnea, which include:
Age: Sleep apnea is more common in middle-aged and older adults.
Gender: Men are more likely to develop sleep apnea, though the risk increases for women after menopause.
Genetics: A family history of sleep apnea increases risk due to inherited anatomical traits or conditions.
Hormonal Changes: Conditions like hypothyroidism (low thyroid hormone levels) can contribute.
Use of Certain Medicines: Opioids or other sedatives can interfere with normal breathing patterns.
High Altitude: Low oxygen levels at high altitudes may contribute to breathing irregularities.
Things That Can Help Treat It
Continuous Positive Airway Pressure (CPAP) is a treatment method commonly used to manage obstructive sleep apnea (OSA) and other sleep-related breathing disorders. CPAP devices deliver a steady stream of air pressure through a mask worn over the nose, mouth, or both during sleep. This air pressure keeps the airway open, preventing collapse and interruptions in breathing.
The following lifestyle changes can also help treat sleep apnea, including:
Maintain a Healthy Weight: Excess weight, especially around the neck, can narrow the airway and increase the risk of sleep apnea. Losing even a small amount of weight and improving BMI can reduce symptoms significantly.
Exercise Regularly: Physical activity helps maintain a healthy weight and improves respiratory and cardiovascular health, which may lower the risk of OSA.
Avoid Alcohol and Sedatives: These substances relax the throat muscles, which can exacerbate airway blockage during sleep.
Quit Smoking: Smoking increases inflammation and fluid retention in the airway, worsening the risk of sleep apnea.
Adopt a Sleep-Friendly Position: Sleeping on your side instead of your back can prevent the tongue and soft tissues from blocking the airway. Using a specialized pillow or a wedge can encourage side-sleeping.
Maintain a Regular Sleep Schedule: Consistent sleep-wake times help improve overall sleep quality and may reduce apnea episodes.
Keep Your Nasal Passages Clear: Treat nasal congestion or allergies with saline sprays, decongestants, or allergy medications to promote easier breathing.
Avoid Heavy Meals Before Bedtime: Large meals close to bedtime can cause discomfort and affect your breathing.
Elevate Your Head While Sleeping: Slightly raising the head can reduce airway obstruction.
Seek Treatment for Underlying Conditions: Address conditions like hypothyroidism, acid reflux, or nasal obstructions.
Add Supplements to Your Daily Routine: There are a number of supplements that can be helpful in alleviating symptoms and/or may improve your sleep quality.
Supplements That Can Help Treat Sleep Apnea
1. Magnesium
Magnesium is an essential mineral that supports numerous bodily functions, including muscle contraction, nerve function, and energy production. Found in foods like leafy greens, nuts, and whole grains, it also plays a crucial role in maintaining bone health, regulating blood pressure, and promoting restful sleep.
Main Benefits
Enhances the quality of sleep and produces a calming effect
Helps support cognitive function including memory, learning, attention, and focus
Helps increase magnesium levels in the brain which may promote cognitive performance and overall brain health
How It Works
Magnesium helps to facilitate muscle contraction, regulate blood pressure, and synthesize DNA and proteins
It can penetrate the blood-brain barrier at higher levels than other forms of magnesium, which makes it the most bioavailable magnesium for the brain
It aids in the transmission of nerve signals, regulates neurotransmitter levels, and fuels energy production in brain cells
It can support enzyme reactions, nerve health, protein synthesis, and muscle function
Recommended Dosage and Timing
For help with sleep, it’s best to take magnesium 30 to 60 minutes before bedtime. Dosage needs can vary based on age, gender, and health status, but the recommended daily dosage for men and women over 30 is 420 milligrams (mg) and 320 mg respectively.
Safety and Side Effects
Magnesium is generally considered safe when taken at recommended dosages. However, it is important to be aware of potential side effects, contraindications, and interactions with other supplements or medications.
Side effects can include diarrhea, nausea, abdominal cramping, and drowsiness or sedation. There can be potential interactions with medications such as antibiotics, laxatives, diuretics, bisphosphonates, and blood pressure medications.
It is advised to consult a healthcare provider before starting magnesium and to discuss your medications and supplements. You should also stay within recommended dosages and monitor any unusual symptoms.
Try Momentous Magnesium Malate
Momentous Magnesium Malate can help promote overall well-being, including cardiovascular health, mood balance, and restful sleep.
It is third-party tested and certified by NSF Certified for Sport, one of the most prestigious testing certifications, thereby guaranteeing its purity, quality, and safety.
2. L-Theanine
L-theanine is an amino acid commonly found in tea leaves, particularly green tea, and some mushrooms. Known for its calming properties, it promotes relaxation without causing drowsiness, making it popular for stress relief and focus enhancement. L-theanine boosts alpha brain wave activity, associated with a relaxed yet alert mental state. It also influences neurotransmitters like serotonin, dopamine, and GABA (gamma-aminobutyric acid), which regulate mood and sleep.
Main Benefits
Increases relaxation
Promotes mental health
Helps reduce acute stress
Enhances the transition to sleep and depth of sleep
How It Works
Helps increase the levels of neurotransmitters like GABA and serotonin, which play crucial roles in regulating mood and relaxation
Helps to reduce neuronal excitability, promoting a calm and focused state
Enhances focus without jitters by triggering alpha brain waves
Recommended Dosage and Timing
Dosage of L-theanine largely depends on what you’re using it for. For example, for relaxation and stress relief, it is recommended to take 100-200 mg per day, either once or divided into smaller doses throughout the day. For improved sleep quality, take 200-400mg 30-60 minutes before bedtime. For cognitive enhancement and focus, some people like to combine it with caffeine, taking 50-200 mg per day, to help enhance alertness without causing jitters.
Safety and Side Effects
L-theanine is generally well-tolerated, but it's important to adhere to recommended dosages to minimize the risk of side effects. Side effects can include gastrointestinal issues such as nausea or upset stomach, particularly when taken in high doses; headaches; drowsiness; and lowered blood pressure. To help prevent any side effects, stick to recommended doses (100–400 mg per day), take with food to reduce the likelihood of gastrointestinal upset, and avoid combining L-theanine with alcohol or sedatives unless under medical advice.
Try Momentous L-Theanine
Momentous L-Theanine can help reduce stress, enhance calm and relaxation, and improve the transition to sleep, as well as sleep quality and sleep duration.
It is third-party tested and certified by NSF Certified for Sport, guaranteeing its purity, quality, and safety.
Vitamin D
Vitamin D is a fat-soluble vitamin essential for bone health, immune function, and overall well-being. It helps the body absorb calcium and phosphorus, supporting strong bones and teeth. The body produces vitamin D when exposed to sunlight, and it is also found in foods like fatty fish, egg yolks, and fortified products. Deficiency can lead to rickets, osteomalacia, or weakened immunity. Maintaining adequate vitamin D levels is crucial for preventing bone disorders and promoting long-term health.
Main Benefits
Maintaining skeletal integrity
Enhancing muscular capabilities
Managing inflammatory responses
Bolstering immune defenses
How It Works
Optimizes calcium absorption to strengthen bones, reduces stress fracture risk during intense training, and supports long-term bone health.
Enhances muscle regeneration, repair, and metabolism while supporting mitochondrial function to reduce oxidative stress and prevent atrophy.
Modulates innate and adaptive immunity by influencing immune cell activities, enhancing antimicrobial peptide expression in the respiratory tract, and increasing anti-inflammatory cytokine production to reduce inflammation.
Several studies have observed that individuals with OSA often have lower serum vitamin D levels compared to those without the condition. For instance, a systematic review and meta-analysis found that patients with OSA had significantly lower vitamin D levels, suggesting an independent association between vitamin D deficiency and OSA, regardless of age or body mass index.
Some researchers propose that vitamin D deficiency may contribute to the development or worsening of OSA, potentially due to its role in muscle function and inflammation. Conversely, others suggest that OSA could lead to lower vitamin D levels, possibly through reduced outdoor activity and sunlight exposure among affected individuals. Additionally, factors such as obesity, common in OSA patients, might mediate this association.
Recommended Dosage and Timing
The recommended dosage and timing of vitamin D supplementation can vary depending on age, health status, and individual needs with generic guidelines advising 600 IU per day for adults aged 18 to 70. For those with vitamin D deficiency or specific health conditions, healthcare providers may recommend higher doses, such as 1,000–4,000 IU per day, based on individual needs and blood test results.
Safety and Side Effects
Vitamin D is generally safe when taken at recommended doses, but excessive intake or sensitivity to supplementation can lead to side effects. Common side effects include GI issues, loss of appetite, and headaches. There can also be potential interactions with certain medications, such as corticosteroids, weight loss drugs, and cholesterol-lowering drugs.
Try Momentous Vitamin D
Momentous has recently launched a highly bioavailable vegan and allergen-free form of Vitamin D3 that is dissolved in organic extra virgin olive oil, negating the need to take it with food. At 2000 IU per serving, these capsules are designed for flexibility—the dosage can be adjusted to meet your vitamin D needs as recommended by your healthcare practitioner.
It is third-party tested and certified by NSF Certified for Sport, guaranteeing its purity, quality, and safety.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
