Magnesium Citrate (56.5mg) -
Magnesium has been linked to the treatment of insomnia in a few studies. The
evidence is by no means conclusive but what we know so far does suggest that
magnesium can help alleviate symptoms of mild insomnia and restless sleeping,
including helping insomnia sufferers to fall asleep faster, experience a deeper
sleep, and wake up during the night less often.
Studies show that doses a little below 1g per
taken up to three times per day are most effective [1]. One study demonstrated
good results from just 500mg of magnesium supplementation daily for eight
weeks. Given that effective doses are around the 500mg range, and up to 3g per
day, clearly the 56.5mg dose included in Bach’s Rescue Night Capsules is far,
far too low to be effective for insomnia and probably not useful even for mild
sleeping problems.
Ashwagandha Root Extract (50mg) - Ashwagandha is
well-suited to alleviating stress-related sleeping problems and is a great
ingredient for a sleep aid to include. It can reduce cortisol buildup in the
body and reduce other stress markers. Studies show it is particularly effective
at around 300mg [2]. While Rescue Peaceful Night claims its 50mg of ashwagandha
root extract
is equivalent to 600mg of ashwagandha root, it is still far from the 300mg of
ashwagandha root extract that has been shown to be effective in treating
insomnia. This ingredient is wildly under-dosed.
Chamomile Flower Extract (50mg) - Traditionally
considered a calming and relaxing flower, chamomile is common in relaxation tea
and has been used to treat hysteria, anxiety, and sleep problems. Some studies
are now beginning to show its effectiveness, although it is generally overrated
and health supplement brands often exaggerate its effectiveness. Few serious
clinical studies link chamomile directly to sleep improvements, some do show
that chemicals in chamomile can be effective but it is not well understood how
or to what extent these compounds work when taken as chamomile extract [3].
Studies demonstrating its effect found it useful when taken in amounts of 200mg
twice per day [4]. This means the dose in Bach’s Rescue Night Capsules is way
underdosed at just 50mg.
Lemon Balm Leaf Extract (15mg) - Lemon balm
extract is even less verified than chamomile as an effective sleep aid,
although it is known to be effective at inducing calm which is a precursor to
sleep. While lemon balm lacks any serious evidence to support its
sleep-inducing or improving effects, its calming effects are best felt at a
dose of around 500mg, meaning that, once again, Rescue Night Capsules fall way
short of the required dosage.
Vitamin B6 (1.4mg) - Vitamin B6 is a decent
vitamin to include in a sleep aid. Many people are deficient in B6 and
rectifying that deficiency can improve sleep quality. At 1.4mg per capsule,
this is one ingredient that Bach’s Rescue Night Capsules actually doses right.
Rescue Night Flower Essences Blend - This
proprietary blend of flower extracts contains white chestnut, which is supposed
to stop repetitive thinking and clear the mind. This flower blend is
recommended for all sorts of psychological stresses but studies show it is no
more effective than a placebo [5]. There are many better, scientifically-proven
ingredients that could have been included instead of this dubious flower blend.
References
1. https://pubmed.ncbi.nlm.nih.gov/33865376/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283
4. https://www.spandidos-publications.com/10.3892/mmr.2010.377
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695424/