TORONTO — Researchers say pediatricians, family doctors and parents need to learn more about what kind of performance-enhancing substances kids are using when they work out or play sports.
Seventeen per cent of more than 800 Canadian pediatric specialists surveyed say they saw adolescents who needed medical attention due to dietary supplements or performance drugs over the previous year.
The majority of cases were boys and more than half of them were between 13 and 15 years old.
Almost a third of the patients were even younger — between 10 and 12 years old.
Co-lead researcher Kyle Ganson says the use of legal performance-enhancing supplements such as whey protein, creatine and pre-workout mixes — as well as illegal drugs such as anabolic steroids — has been on the rise among adolescents over the last several years.
Ganson, who is an assistant professor of social work at the University of Toronto, says pediatricians saw kidney and gastrointestinal effects of the substances.
The survey included responses from 857 pediatric specialists, who reported seeing a total of 55 patients affected by performance-enhancing supplements or drugs.
The majority of those 55 patients recovered fully, but 20 of them either had ongoing health issues or their outcome was not known.
More than half of the pediatric specialists surveyed said they never screen for performance-enhancing substances in their routine practice.
More than a quarter said they have no knowledge about the substances.
Ganson said it’s important for both primary health-care providers and parents to learn about the different substances adolescents are using to achieve a muscular appearance or improve their athletic performance.
He says supplements such as whey protein and creatine are easily available at the grocery store, in pharmacies and online.
Ganson said social media influencers and friends play a big role in encouraging young people to use the substances, but many also do a lot of their own research online.
“Pediatricians (and) health-care providers at large just need to have that same level of knowledge and be able to talk about these different supplements and really know about them — what the purposes of them are, how they’re marketed … to be able to kind of get on the same level as these young people,” he said.
Ganson said while it might not be possible to stop all adolescents from using dietary supplements, health-care providers and parents need to ensure they’re using them as safely as possible — including not taking too much — and getting the products from reputable sources.
But if an adolescent is considering using steroids or other drugs, “then of course you want to sort of intervene in a more immediate way with the right (health-care) providers to prevent any sort of potentially serious effect,” he said.
The survey was conducted as part of the Canadian Paediatric Surveillance Program of the Canadian Paediatric Society.
This report by The Canadian Press was first published Aug. 27, 2025.
Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.
MATIC price prediction suggests potential rally to $0.58 resistance level within 4 weeks, representing 53% upside from current $0.38 levels amid oversold conditions.
Polygon (MATIC) finds itself at a critical juncture as technical indicators suggest a potential reversal from oversold conditions. With the token trading 70% below its 52-week high of $1.27, our comprehensive MATIC price prediction analysis reveals compelling opportunities for both short-term traders and long-term investors.
MATIC Price Prediction Summary
• MATIC short-term target (1 week): $0.42 (+10.5%) • Polygon medium-term forecast (1 month): $0.48-$0.58 range (+26% to +53%) • Key level to break for bullish continuation: $0.58 (immediate resistance) • Critical support if bearish: $0.33 (strong support level)
Recent Polygon Price Predictions from Analysts
The cryptocurrency analyst community presents a mixed but cautiously optimistic outlook for MATIC. Recent predictions show significant variance, with CoinCodex maintaining a conservative MATIC price prediction of $0.24129 for the short term, while PricePredictions.com offers a more bullish Polygon forecast targeting $0.763306 by month-end.
The most striking contrast comes from CoinLore’s aggressive long-term MATIC price target of $2.66, representing a 600% increase from current levels. This prediction aligns with historical bull market patterns, though it requires substantial market momentum to materialize.
The consensus among analysts suggests that while short-term volatility persists, Polygon’s fundamental strength and technical setup support higher prices in the medium to long term.
MATIC Technical Analysis: Setting Up for Bullish Reversal
Current Polygon technical analysis reveals several compelling signals supporting our bullish MATIC price prediction. The RSI reading of 38.00 indicates MATIC is approaching oversold territory without reaching extreme levels, suggesting potential for a technical bounce.
The MACD histogram at -0.0045 shows bearish momentum is weakening, while the price position within Bollinger Bands at 0.2879 indicates MATIC is trading in the lower portion of its recent range. This positioning often precedes mean reversion moves toward the middle band at $0.43.
Trading volume of $1,074,371 on Binance spot markets provides adequate liquidity for institutional participation, though increased volume would strengthen any breakout attempt above the $0.42 EMA 26 level.
The daily ATR of $0.03 suggests moderate volatility, creating opportunities for swing traders while maintaining relative stability for position builders.
Polygon Price Targets: Bull and Bear Scenarios
Bullish Case for MATIC
Our primary MATIC price target focuses on the immediate resistance at $0.58, representing the confluence of the upper Bollinger Band and previous support-turned-resistance. A successful break above this level could trigger momentum toward $0.76, aligning with PricePredictions.com’s optimistic Polygon forecast.
For this bullish scenario to unfold, MATIC needs to reclaim the EMA 26 at $0.42 and maintain support above the SMA 7 at $0.37. Strong buying pressure accompanied by volume expansion above 1.5 million daily would confirm the reversal pattern.
The ultimate bull case targets the $2.66 level suggested by long-term analysis, though this requires a broader crypto market rally and significant fundamental catalysts for Polygon’s ecosystem growth.
Bearish Risk for Polygon
Downside risks remain significant if MATIC fails to hold current support levels. The immediate concern lies at $0.35 support, with a break potentially accelerating selling toward $0.33 strong support.
A decisive break below $0.33 would invalidate our bullish MATIC price prediction and could target the 52-week low of $0.37, though this appears unlikely given current oversold conditions.
Key risk factors include broader crypto market weakness, regulatory uncertainty affecting Layer 2 solutions, and potential competition from emerging blockchain scaling solutions.
Should You Buy MATIC Now? Entry Strategy
Based on our Polygon technical analysis, the current risk-reward profile favors accumulation for medium-term holders. The question of whether to buy or sell MATIC depends on individual risk tolerance and investment timeline.
Aggressive Entry: $0.38-$0.40 range with stop-loss at $0.33 Conservative Entry: Wait for break above $0.42 with confirmation Position Size: 2-3% of portfolio maximum given moderate volatility
Risk management remains crucial, with stop-losses placed below $0.33 to limit downside exposure. Profit-taking should begin near $0.55-$0.58 resistance, with potential for swing trades in the expected $0.48-$0.58 range.
MATIC Price Prediction Conclusion
Our comprehensive analysis supports a bullish MATIC price prediction with medium confidence over the next 30 days. The combination of oversold technical conditions, analyst optimism, and key support holding at $0.35-$0.37 creates favorable conditions for a relief rally.
The primary Polygon forecast targets $0.58 resistance within four weeks, representing attractive upside potential of 53% from current levels. However, broader market conditions and Bitcoin’s price action will significantly influence MATIC’s ability to achieve these targets.
Key indicators to monitor include RSI movement above 45 for momentum confirmation, MACD histogram turning positive, and volume expansion above 1.5 million daily. Failure to reclaim $0.42 within two weeks would weaken the bullish thesis and require reassessment of our price targets.
Confidence Level: Medium (65%) for short-term targets, Low-Medium (45%) for extended rally toward $2.66.
The evolution of blockchain technology has long been constrained by a critical bottleneck: the accessibility and interpretation of on-chain data. While blockchain explorers have traditionally served as repositories of raw transactional information, they often lack the contextual intelligence needed to transform this data into actionable insights. Enter Blockchair’s DApp Gallery, a groundbreaking platform launched in August 2025 that is redefining the landscape of blockchain data accessibility. By embedding third-party tools for AML risk assessments, wallet trust scores, smart contract audits, and identity verification directly into its explorer interface, Blockchair is not merely aggregating data—it is democratizing its utility. This innovation is catalyzing a new era of on-chain innovation, creating fertile ground for investment opportunities in both the DApp ecosystem and broader blockchain infrastructure.
A Paradigm Shift in Blockchain Data Accessibility
Blockchair’s DApp Gallery addresses a fundamental challenge: the gap between raw data and meaningful interpretation. Traditional blockchain explorers require users to possess technical expertise to derive insights, often necessitating the use of multiple platforms for compliance checks or risk assessments. The DApp Gallery eliminates this friction by integrating real-time analytics into a single interface. For instance, users can now assess the risk profile of a wallet or smart contract without leaving the explorer, streamlining workflows for traders, compliance teams, and institutional investors. This is particularly valuable in high-stakes scenarios, such as evaluating Tether’s Bitcoin treasury activity, where transparency and due diligence are paramount.
The platform’s modular design further amplifies its impact. By allowing continuous integration of new tools, Blockchair fosters a collaborative ecosystem where developers and analytics providers can contribute innovations tailored to emerging trends. This adaptability is critical in a rapidly evolving landscape, where AI-driven analytics and regulatory demands are reshaping the industry. For example, the integration of Web3 Antivirus’s Toxic Score—a real-time risk assessment tool—has already prevented high-risk transactions, such as a $80,000 transfer to a wallet flagged for terrorism financing. Such proactive features not only enhance user trust but also underscore the platform’s role in building a more secure Web3 environment.
Strategic Investment Opportunities in the DApp Ecosystem
The DApp Gallery’s impact extends beyond usability—it is a catalyst for investment in blockchain infrastructure and AI-driven analytics. As institutional adoption accelerates, platforms that provide contextual intelligence on on-chain data are becoming strategic assets. Consider the AI Crypto Sector, which includes tokens like Render (RNDR) and Fetch.ai (FET). According to Grayscale Research, this sector saw a 10% growth in Q2 2025, driven by decentralized data analysis and machine learning applications. Blockchair’s integration of AI-powered tools positions it to benefit from this trend, offering a scalable infrastructure that aligns with the future of Web3.
For investors, the DApp Gallery represents a compelling infrastructure play. Unlike speculative tokens, platforms that enhance blockchain usability and scalability are poised for long-term growth. The gallery’s support for 48 blockchains also provides a hedge against sector-specific risks, enabling diversified exposure across DeFi, NFTs, and enterprise blockchain applications. This versatility is particularly attractive in a market where volatility and complexity are the norm.
Regulatory Alignment and Institutional Adoption
The DApp Gallery’s alignment with regulatory frameworks further strengthens its investment case. As governments implement stricter compliance requirements—such as the EU’s Markets in Crypto-Assets (MiCAR) regulation and the U.S. CLARITY Act—the demand for real-time AML checks and smart contract audits is surging. Blockchair’s privacy-first approach, which ensures no user data is collected or shared, positions it as a compliant infrastructure solution that meets these evolving standards. This is critical for institutions entering the blockchain space, as compliance is no longer a barrier but a foundational requirement.
The market for crypto compliance and blockchain analytics is projected to grow from $3.51 billion in 2024 to $13.97 billion by 2030, expanding at a compound annual growth rate (CAGR) of 25.85%. This growth is driven by the increasing sophistication of regulatory frameworks and the need for real-time transaction monitoring. Blockchair’s DApp Gallery is well-positioned to capture a significant share of this market, particularly as major asset managers like BlackRock and Fidelity expand into tokenized ETFs and digital assets.
Strategic Recommendations for Investors
For investors seeking to capitalize on these trends, the following strategies are recommended: 1. Prioritize Infrastructure Plays: Platforms like Blockchair that enhance blockchain usability and provide actionable data are likely to outperform speculative tokens. 2. Monitor AI-Driven Analytics: The convergence of AI and blockchain is a high-growth niche, with predictive analytics and automated compliance workflows offering long-term value. 3. Diversify Across Use Cases: Exposure to DeFi, NFTs, and enterprise blockchain applications can mitigate sector-specific risks while aligning with broader adoption trends.
Conclusion
Blockchair’s DApp Gallery is more than a technical innovation—it is a strategic infrastructure play that addresses the barriers to mainstream blockchain adoption. By transforming raw data into actionable intelligence, the platform is fostering a more secure, efficient, and user-centric Web3 ecosystem. For investors, this represents a unique opportunity to position themselves at the forefront of a maturing market where utility and compliance are paramount. As the lines between traditional finance and blockchain continue to blur, platforms that enable seamless data interpretation will define the next phase of innovation and investment. The DApp Gallery is not just redefining on-chain intelligence; it is setting the standard for how institutions will interact with blockchain in the years to come.
Platinum price surprised by a new obstacle at $1355.00, decelerating the chances of resuming the bullish attempts, which force it to form sideways fluctuation near $1345.00 level, by the above image we notice forming an important extra support at $1326.00 to reinforce the dominance of the bullish bias, increasing the chances for gathering the positive momentum in the current period.
Therefore, we will keep our bullish scenario depending on the stability of the extra support, to wait for breaching the extra barrier to open the way for achieving more of the gains by its rally towards $1383.00 reaching $1408.00.
The expected trading range for today is between $1335.00 and $1383.00
The EURJPY pair remains affected by the dominance of the sideways bias until this momentum, due to the continuation of the contradiction between stochastic negativity by its reach below 50 level and the stability within the main bullish levels, besides the stability of the moving average 55 near the support of the channel at 168.85.
Reminding you that the continuation of forming extra support at 170.45 level supports our bullish expectation by confirming its stability within the bullish track, therefore, we will keep waiting for gathering the positive momentum, to ease the mission of pressing on the barrier at 173.40, then begin targeting the main stations near 174.10 and 175.20.
The expected trading range for today is between 171.25 and 173.40
ISOPURE has just expanded its product line-up with the addition of Colostrum+ Gut Health & Immune Support, a versatile and unflavored powdered formula designed to elevate daily nutrition effortlessly.
Each serving delivers 1 g of high‑quality bovine colostrum, 1.37 g of the targeted prebiotic Bimuno GOS and 75 µg of biotin with an array of more than 20 essential vitamins and minerals.
This thoughtfully crafted blend aims to support gut health, boost immune function and support healthy hair, skin and nails — all while remaining devoid of artificial flavours, making it simple to blend into cool beverages, smoothies, or even yoghurt bowls without altering taste.
Bimuno GOS was honoured as Sports Nutrition Ingredient of the Year at the 2025 NutraIngredients‑USA Awards, reflecting its strong body of clinical research that demonstrates benefits such as improved gastrointestinal comfort, reduction in respiratory symptom duration among athletes and gut‑barrier support under physical stress.
By blending colostrum with this award‑winning prebiotic, ISOPURE Colostrum+ offers a multidimensional wellness tool that aligns with both immune and athletic wellness trends, appealing to those seeking evidence-based, multifunctional supplementation.
Cardano has been quietly building momentum, and recent price action suggests something big might be brewing. After testing a critical support level, ADA is showing all the signs of a currency ready to make its next major move. Here’s what traders need to know about the setup that’s got everyone talking.
ADA (Cardano) Price Shows Strong Bullish Recovery
According to recent analysis on X, Cardano has bounced impressively from the $0.7760 support level. Currently trading at $0.7910 with a 0.46% daily gain, ADA’s V-shaped recovery pattern suggests institutional buying stepped in at key levels.
The quick bounce combined with a higher-low structure indicates growing buyer confidence. This isn’t random price action – when cryptocurrencies recover this decisively from support, it often signals the next leg higher is approaching.
With ADA holding above the $0.7880 pivot point, momentum is building toward the crucial $0.8000-$0.8050 resistance zone.
Cardano (ADA) Breakout Setup Targets $0.8050
The technical picture looks clean for bulls. The suggested trade setup offers an entry range between $0.7880-$0.7920, targeting $0.8000 and $0.8050, with a stop-loss at $0.7820.
This creates an attractive risk-to-reward ratio – risking 1-2% for potential 2-4% gains. But the real opportunity lies beyond $0.8050. A breakout above this resistance level with strong volume could trigger much larger gains, as this zone has acted like a ceiling for weeks.
Market sentiment is turning bullish, though traders should wait for volume confirmation before entering positions. Without proper volume backing the move, even promising setups can fail.
Aave’s treasury has reached a historic milestone, with its net worth hitting an all-time high of $132.7 million, according to data from crypto analytics firm TokenLogic. This figure represents a 130% increase year-on-year, excluding the value of Aave’s native token AAVE. Including AAVE, the total treasury balance stands at approximately $329 million, reflecting significant growth in the protocol’s financial position. This surge is attributed to the increasing adoption and utility of Aave’s platform, which has evolved from a peer-to-peer lending protocol into a broader decentralized finance (DeFi) infrastructure provider.
The treasury’s asset composition reveals a diversified portfolio, with 44.6% allocated to Ethereum (ETH) and related tokens, 39.5% in stablecoins, 10.8% in DeFi tokens, and 4.9% in Bitcoin (BTC)-related tokens. This distribution highlights Aave’s strategic focus on maintaining liquidity across both volatile and stable assets to support its lending and borrowing functionalities. The growing proportion of stablecoins underscores the protocol’s role in facilitating risk-managed financial operations within the DeFi ecosystem.
Aave’s financial expansion aligns with broader industry trends of modularization and reintegration, as outlined in recent analyses by fintech and DeFi observers. Initially launched as a peer-to-peer lending platform, Aave transitioned to a pooled liquidity model and later embraced modular architecture by integrating external services such as Chainlink’s oracles and multi-chain deployments. However, in recent years, Aave has signaled a shift back toward vertical integration by launching its native stablecoin, GHO, in 2023. This move demonstrates Aave’s intent to control more layers of its financial infrastructure, including stablecoin issuance and governance.
The introduction of GHO marks a strategic milestone for Aave, positioning the protocol as both a lender and a stablecoin issuer. Unlike traditional DeFi lending platforms that primarily facilitated the borrowing of existing stablecoins like DAI, Aave now generates its own USD-pegged stablecoin. This development allows Aave to retain a greater share of the interest income generated from lending activities while reducing reliance on external protocols for critical financial components. Additionally, GHO’s integration with Aave’s lending pools creates a closed-loop system where interest payments can be reinvested into the protocol’s ecosystem, benefiting AAVE token stakers.
Aave’s trajectory also reflects the broader evolution of DeFi protocols, which have moved from tightly integrated applications to modular systems, and are now reintegrating key components to enhance user experience and control over value capture. This pattern mirrors the SaaS and fintech sectors, where companies first unbundled broad platforms into niche services and later rebundled them into comprehensive super-applications. Aave’s ongoing development of in-house tools, such as its Smart Value Routing mechanism for capturing MEV (Maximal Extractable Value), further supports its strategy to reassert control over previously outsourced functionalities. These moves suggest a long-term vision for Aave to evolve into a fully integrated financial platform, akin to traditional financial institutions but built on decentralized infrastructure.
The growing complexity and scale of Aave’s operations are supported by a robust user base and expanding liquidity pools. As the protocol continues to refine its product offerings, it faces both opportunities and challenges. The rise of competing DeFi platforms and regulatory scrutiny in certain jurisdictions could influence Aave’s trajectory. However, the protocol’s ability to adapt through innovation—such as its multi-chain deployments and integration of new financial primitives—positions it well for sustained growth in the evolving DeFi landscape.
Source: [1] ChainCatcher news (https://www.chaincatcher.com/en/article/2201047) [2] Aave (AAVE) to ETH conversion data (https://www.coingecko.com/en/coins/aave/eth) [3] DeFi Is Following The SaaS And Fintech Playbooks (https://www.ark-invest.com/articles/analyst-research/defi-is-following-the-saas-and-fintech-playbooks)
GBP/USD Forecast: Pound Sterling loses bullish momentum but finds support
GBP/USD lose more than 0.5% on Monday and erased a large portion of the gains it recorded on Friday. After finding support near 1.3430, the pair staged a rebound and was last seen trading above 1.3450.
Safe-haven flows dominated the action in financial markets late Monday and early Tuesday after United States (US) President Donald Trump renewed his threats of imposing tariffs on countries that discriminate against US technology firms. Additionally, Trump said that they will have to charge China “200% tariff or something” if they don’t give them more magnets, referencing to rare earth metals. Read more…
Pound Sterling gains slightly against US Dollar as Trump fires Fed’s Cook
The Pound Sterling (GBP) ticks up to near 1.3470 against the US Dollar (USD) during the European trading session on Tuesday. The GBP/USD pair edges higher as the US Dollar falls slightly after the ousting of Federal Reserve (Fed) Governor Lisa Cook by United States (US) President Donald Trump, which has increased concerns over the central bank’s independence.
On early Tuesday, US President Trump shared a letter on Truth.Social in which he announced the removal of Fed Governor Cook, citing that she made false statements on one or more mortgage agreements. Read more…
Many people experience insomnia at some point in their lives, often due to anxiety. When these sleep issues persist for several months or longer, it is usually a good idea to visit a doctor to see if you have an underlying condition, like depression, restless legs or sleep apnoea, that requires medical treatment.
But for occasional periods of insomnia that leave you feeling bleary-eyed, experts say there may be some dietary supplements and even foods that can help.
It is important to recognise that no dietary supplement is going to radically improve your sleep. Supplements should not be viewed as a long-term solution. And almost all carry the risk of side effects.
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But some may produce modest benefits, such as helping you fall asleep slightly faster at night, and carry minimal side effects when taken in smaller doses.
Here’s what the science says about five popular supplements.
Melatonin
Melatonin is one of the most popular sleep supplements around but unlike in the US where it is sold over the counter, you’ll need a prescription in Australia — unless you’re over 55.
A hormone that is secreted in the pineal gland of your brain, melatonin regulates your sleep-wake cycle by synchronising your body’s internal clock with the outside world. It is produced primarily in the evening. But melatonin is not going to quickly send you off to sleep like a fast-acting sleeping pill. Instead, it promotes sleepiness by signalling to your body that it is night-time.
For that reason, melatonin supplements are most helpful for people with sleep-timing problems, said Phyllis C. Zee, the medical director of the Centre for Circadian and Sleep Medicine at the Northwestern University Feinberg School of Medicine. That includes people with jet lag, shift workers, and people who routinely struggle to fall asleep until extremely late at night.
For those people, taking melatonin in the evening can set their biological clocks earlier, helping them fall asleep and wake up earlier, Dr Zee said.
Melatonin levels decline with age, as well as post-menopause, said Fariha Abbasi-Feinberg, a specialist at American Academy of Sleep Medicine. “I think some people are more sensitive to it and can get some improvements in their sleep from it,” she added.
Studies have examined whether melatonin can alleviate insomnia, and results are mixed, Dr Abbasi-Feinberg said. Some studies have found that it can help people fall asleep faster and sleep more soundly.
But the AASM says there is not enough evidence on effectiveness or safety to recommend use.
It should be taken about two hours before bed for it to be most effective, said Dr Zee who recommends a low dose.
In Australia, the Therapeutic Goods Administration recommends 2mg for over-55s and warns melatonin purchased overseas may contain inaccurate dosages and inferior quality. Studies have shown that several US melatonin products are inaccurately labelled.
Some supplements may produce modest benefits, such as helping you fall asleep slightly faster at night, and carry minimal side effects when taken in smaller doses. Credit: FTWP
Magnesium
Magnesium plays an important role in sleep. It promotes relaxation, calms the nervous system and helps naturally produce melatonin.
Studies have linked inadequate consumption to shorter and poorer-quality sleep. Scientists found in animal studies that magnesium deficiencies lead to reductions in melatonin.
Some studies have found that they can be helpful for people experiencing insomnia. But the studies showing benefits have been mostly small and not very conclusive.
A systematic review and meta-analysis published in 2021, scientists looked at three trials involving 151 older adults with insomnia that compared the supplements to a placebo. People taking magnesium fell asleep about 18 minutes faster.
The researchers cautioned that more rigorous studies were needed. But they could find no evidence discouraging its use for insomnia in older adults.
Dr Abbasi-Feinberg said she occasionally recommends a low dose to people who routinely struggle to fall asleep.
“I will tell them to start with 100 or 200mg of magnesium and see if that makes a difference,” she said.
She stressed that people should stick to a low dose because magnesium can have side effects, including nausea, vomiting and diarrhoea. These side effects typically occur with doses above 350mg.
“It is important to note that more is not better,” said Dr Zee. “Check with your doctor . . . to avoid possible interactions with other medications or medical conditions.”
Probiotics
Studies have found that higher levels of gut-microbiome diversity — generally considered a sign of a healthy gut — are associated with longer, better sleep and fewer night-time awakenings.
Many hormones and metabolites that are produced by our gut microbes act directly on the brain to influence sleep regulation, including neurotransmitters like serotonin, said Chris Damman, a gastroenterologist.
Dr Abbasi-Feinberg encourages her patients to consume probiotics, which are live bacteria and other microorganisms that confer health benefits. But probiotic supplements — which are available in capsules, gummies, powders and pills — can have some downsides. For one, they tend to contain concentrated doses of just a few strains of bacteria. Studies have shown that taking them may actually reduce the microbial diversity in your gut.
Instead, Dr Abbasi-Feinberg recommends that you get probiotics from fermented foods, like plain yoghurt, kefir, kimchi, sauerkraut and tempeh. They typically contain not only probiotics (the live microbes) but also prebiotics (the fibre the microbes eat) and postbiotics (the vitamins and nutrients they produce).
One clinical trial found that older adults who drank a little more than half a cup of fermented milk every day for three weeks fell asleep more quickly at night and had fewer night-time awakenings compared to when they drank a placebo. Studies have shown that fermented foods also have other health benefits, including reducing inflammation.
Dr Abbasi-Feinberg says fermented foods have the potential to improve their sleep and have very little downside. “If there is no risk involved and the benefit is there,” she said.
Vitamin D
Vitamin D helps the body convert tryptophan into serotonin, a neurotransmitter that plays an important role in how well and how long you sleep. As one recent study noted, vitamin D receptors have been found in regions of the brain that regulate sleep, suggesting that it plays a direct role in our nightly shut-eye.
“Deficiencies can cause issues with low energy and low mood,” said Dr Abbasi-Feinberg, “and sleep can be affected”.
There is some evidence that taking vitamin D can improve sleep. But the data are mixed, and not every study has shown benefits. Also, some of the studies involved taking a single large dose as a shot at weekly or fortnightly intervals, rather than a daily pill.
Dr Abbasi-Feinberg said she sometimes encounters patients with sleep problems who work from home and rarely get any exposure to morning sunshine.
“They roll out of bed and turn their computer on and, boom, they are at work and they do not get outside,” she said. That can be a problem because exposure to sunshine helps your body produce vitamin D.
It also halts production of melatonin and resets your circadian rhythm, which can help you sleep better at night. For that reason, Dr Abbasi-Feinberg often prescribes sunshine to her patients — rather than supplementation.
Ashwagandha
Made from the herb Withania somnifera. Ashwagandha is used as a traditional medicine in India for a variety of reasons, but has surged in popularity thanks to social media.
There is some evidence that it can help with insomnia. But there are risks involved and the data is not conclusive.
In 2021, scientists analysed five randomised trials involving 400 people that looked at the effects of ashwagandha on sleep compared to placebo. They found a small but significant effect of ashwagandha on overall sleep. People assigned to take a supplement daily slept on average about 25 minutes longer each night and had improvements in sleep quality.
But scientists cautioned that there were limited data on ashwagandha’s potentially serious side effects, and they said that more research was needed to determine whether it was safe for long-term use.
As it has been linked to a handful of cases of liver toxicity, the TGA has warned on its use in Australia where it is available as therapeutic drug and also known as Withania.
Dr Abbasi-Feinberg said she does not necessarily discourage people from trying ashwagandha or other Ayurvedic remedies to help them sleep if they are not known to be harmful. But she feels there is not enough strong evidence to recommend them. “I am not enthusiastic about them because I feel like the data just are not there yet,” she added.
It should be avoided altogether if you are pregnant or nursing, have an autoimmune, liver, or thyroid disorder or are taking sedative medication.
