2023市售7款睡眠芝麻素、GABA推薦比較(芝麻明竟不是第一!)

2023’s Top 7 Recommended Sleep Supplements: Sesame Seed Extract vs. GABA

Struggling with poor sleep? The pressures of modern life, such as high stress and irregular schedules, have significantly impacted the quality of life for many. According to a survey conducted by the Taiwan Sleep Medicine Association, the prevalence of insomnia has reached 20%, meaning that 1 in 5 individuals faces the challenge of insomnia. The simple desire to get a good night’s sleep has become a luxury. Apart from traditional sleep aids, the spotlight has turned to nutritional components related to sleep. Substances like GABA and sesame seed extract (sesamin) have become buzzworthy terms in the realm of sleep, but do these nutrients truly help with sleep, and how can they be effectively supplemented? Here, we provide a comparison of popular sleep products available on the market.

Common Ingredients in Commercial Sleep Products

What is Sesamin, and How Does It Differ from Sesame Seed Extract?

Sesamin is a component isolated from sesame seeds. It is present in sesame seeds in relatively small amounts, approximately 0.5-1.1%. On the other hand, Japanese sesame seed extract, also known as “sesamin,” is obtained through an exclusive extraction process.

The potential sleep benefits of sesamin might stem from its ability to alleviate fatigue. Research suggests that after eight weeks of sesamin intake, there was a significant improvement in participants’ fatigue levels and sleep conditions[1].

In another clinical study, it was found that continuous consumption of black sesame powder for 12 weeks led to a significant enhancement in sleep quality among participants[2]. As a result, sesamin is believed to contribute to improved sleep quality.

Further reading: Sesamin: Liver Protection and Sleep Improvement – 5 Additional Benefits

Further reading: More Than Just Sesame Seeds! Foods that Aid Sleep – Sesamin and GABA Provide Noticeable Effects

 

What Are the Effects of GABA, and Does It Help with Sleep?

GABA’s research primarily revolves around its role in regulating emotions and promoting relaxation and calmness[3]. In terms of sleep, studies have found that supplementation with GABA doses of 100 milligrams or more can lead to shortened time taken to fall asleep and improved sleep efficiency[4] [5].

 

Nutrients that Help Regulate Sleep

Vitamin B6, B12, Tryptophan

Among the hormones related to sleep, melatonin is the most well-known. Tryptophan can be converted into melatonin through serotonin.

💡Supplementing with vitamin B6 and B12 not only helps stabilize the nerves but also aids in serotonin synthesis. This further converts tryptophan into sleep-inducing melatonin and niacin, contributing to sleep improvement.

 

Calcium, Magnesium, Vitamin D

Calcium and magnesium ions contribute to nerve stability and muscle relaxation. Many people experience muscle cramps during sleep, often associated with calcium deficiency. Supplementing with calcium and magnesium ions can alleviate tense muscles, promoting deep and restful sleep.

Although vitamin D is not a direct nutrient affecting sleep, it is essential for the absorption of calcium ions. Adequate vitamin D is necessary for efficient calcium absorption. If calcium supplementation does not coincide with vitamin D intake, calcium absorption will be compromised. Therefore, when selecting sleep products, it’s beneficial to choose formulations that contain calcium, magnesium, and vitamin D.

 

Other Beneficial Sleep Complex Ingredients

Chamomile

Chamomile is commonly used as a sedative herbal remedy, known for its effects in improving sleep and reducing anxiety.

💡 In a local clinical study in Taiwan, postpartum women who consumed chamomile tea for 2 weeks showed improvements in sleep and mood conditions[6].

💡 Similarly, in a clinical study involving the elderly population, daily supplementation of chamomile extract twice a day led to a significant improvement in sleep quality after one month[7].

 

Asparagus

Asparagus can influence sleep by regulating cortisol, often referred to as the stress hormone. While cortisol is helpful in increasing alertness, elevated levels during rest and sleep can disrupt sleep patterns.

💡 Research suggests that supplementation with asparagus extract helps regulate cortisol levels, enhances participants’ performance under stress, significantly reduces irritability and fatigue, and improves sleep quality[8].

💡 Additionally, asparagus extract aids in the production of heat shock proteins, contributing to cortisol regulation and assisting in stress relief and sleep[9].

 

3 Key Points for Choosing Sleep Health Supplements

While research on various nutrients shows their efficacy, often the perceived effects when consumed might not be very noticeable. This is primarily due to limitations in achieving research-required dosages during product manufacturing, driven by cost and regulations. Therefore, when selecting such products, it’s important to refer to nutritional labels to confirm whether the purchased product contains the required effective ingredients.

 

Sesamin Content

The regulatory upper limit for daily sesamin intake is “15 milligrams,” which is another aspect to consider when selecting products[10].

 

GABA Content

In Canada’s Natural and Non-prescription Health Products Directorate (NNHPD) column, it is suggested that daily intake of GABA can range from 50 to 3000 milligrams, with a single dose not exceeding 750 milligrams. However, the specifications for GABA source materials may vary.

 

Vitamins and Other Complex Additions

Sleep is a natural physiological process, and the foundation for stable sleep lies in supplementing with nutrients related to physiological regulation. Therefore, if sleep quality is not satisfactory, it’s advisable to start with basic vitamins like B6, B12, calcium, magnesium, and vitamin D. This ensures a strong foundation for the effects of ingredients like sesamin and GABA to aid in sleep.

Furthermore, chamomile, asparagus, and tryptophan are nutrients with evidence supporting their relaxation and stress-reduction effects, as well as their impact on sleep. When selecting products, look for those containing these ingredients.

 

7 popular sleep health products available in the market

Here’s a comparison of 7 popular sleep health products available in the market, focusing on sesame extract and GABA content. “X” indicates the absence of the ingredient, while if the ingredient is present but the content isn’t specified, it’s marked as “No Content Label.”

1. Daiken Sesamin & GABA Capsule

大研生醫好睡眠芝麻素GABA膠囊

  • Sesame Extract Content: 15mg
  • GABA Ingredient Content: 500 mg
  • Vitamin Addition: Vitamin B6, B12, Calcium, Magnesium, Vitamin D
  • Complex Ingredients: L-Tryptophan, Chamomile, Asparagus
  • View Product >

2. Suntory Sesamin EX Capsule

三得利芝麻明EX

  • Sesame Extract Content: 8-12mg
  • GABA Ingredient Content: X
  • Vitamin Addition: Vitamin E
  • Complex Ingredients: none
  • View Product >

 

3. Simply Night Metabolism Enzyme EX

新普利夜酵素EX

  • Sesame Extract Content: X
  • GABA Ingredient Content: No Content Label
  • Vitamin Addition: X
  • Complex Ingredients: L-tryptophan, comprehensive enzymes, lipolytic enzymes
  • View Product >

 

4. Better Biosciences Airplane Mode Capsule

好好生醫飛航模式膠囊

  • Sesame Extract Content: X
  • GABA Ingredient Content: X
  • Vitamin Addition: Vitamin B6, B12, folic acid, calcium, magnesium
  • Complex Ingredients: Taurine, Saffron
  • View Product >

 

5. Wellprobiotics Good Night Probiotics

好菌家睡益益生菌

  • Sesame Extract Content: No Content Label
  • GABA Ingredient Content: No Content Label
  • Vitamin Addition: X
  • Complex Ingredients: L-tryptophan, probiotics, brown rice grain enzyme powder
  • View Product >

 

6. BHK’s Night Relax EX

BHK's夜萃EX

  • Sesame Extract Content: No Content Label
  • GABA Ingredient Content: No Content Label
  • Vitamin Addition: Vitamin B6, B12
  • Complex Ingredients: L-tryptophan, Suanzaoren
  • View Product >

 

7. YANNIGO GABA+Tryptophan

亞尼活力舒心眠GABA植物膠囊

  • Sesame Extract Content: No Content Label
  • GABA Ingredient Content: No Content Label
  • Vitamin Addition: Ca, Mg, Zn
  • Complex Ingredients: γ-Oryzanol
  • View Product >

 

Comparison Table of 7 Sleeping Sesamin and GABA Health Foods

product Daiken Sesamin & GABA Capsule Suntory Sesamin EX Capsule Simply Night Metabolism Enzyme EX Better Biosciences Airplane Mode Capsule Wellprobiotics Good Night Probiotics BHK’s Night Relax EX YANNIGO GABA+Tryptophan
大研生醫好睡眠芝麻素GABA膠囊 三得利芝麻明EX 新普利夜酵素EX 好好生醫飛航模式膠囊 好菌家睡益益生菌 BHK's夜萃EX 亞尼活力舒心眠GABA植物膠囊
Sesame Extract Content 15mg 8-12mg X X No Content Label No Content Label No Content Label
GABA Ingredient Content 500 mg X No Content Label X No Content Label No Content Label No Content Label
Vitamin Addition  Vitamin B6, B12, Calcium, Magnesium, Vitamin D Vitamin E X Vitamin B6, B12, folic acid, calcium, magnesium X Vitamin B6、B12 Ca, Mg, Zn
Complex Ingredients L-Tryptophan, Chamomile, Asparagus none L-tryptophan, comprehensive enzymes, lipolytic enzymes  Taurine, Saffron L-tryptophan, probiotics, brown rice grain enzyme powder L-tryptophan, Suanzaoren γ-Oryzanol

 

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