CBD (Cannabidiol)
A non-psychoactive cannabinoid derived from hemp. Studied for effects on anxiety, sleep, inflammation, and pain. In Japan, CBD product legality and purity require careful attention.
An ingredient with growing research
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Effects reported in research
Multiple RCTs show anxiety and stress reduction effects
Studied for sleep quality improvement (especially anxiety-related sleep disorders)
Anti-inflammatory and neuroprotective effects suggested in basic and clinical research
Dosage & timing
- 25–75 mg/day is a common research dose.
- Effects and tolerance vary significantly — start low and titrate.
Cautions
- •Verify Japanese regulatory compliance (THC limits, hemp source).
- •Notable drug interactions via CYP450 enzyme inhibition.
- •Consult a doctor if on any medication, especially sleep aids or anxiolytics.
Supporting research
Meta-analysis of melatonin supplementation effects on sleep quality and sleep onset
PLOS ONE, 2013
A meta-analysis of 19 RCTs. Melatonin reduced sleep onset latency by an average of 7.06 minutes, extended total sleep time by 8.25 minutes, and significantly improved overall sleep quality scores compared to placebo. Particularly effective for circadian rhythm disorders such as shift work and jet lag. Low doses (0.5–1 mg) showed comparable effects to higher doses.
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Journal of Research in Medical Sciences, 2012
A double-blind, placebo-controlled RCT giving magnesium 500 mg/day for 8 weeks to 46 elderly adults with primary insomnia. Subjective sleep time and sleep efficiency improved significantly, early morning awakening decreased, and serum melatonin and renin rose while cortisol fell. Because participants were elderly, the results may not generalize to young athletes, and the sample size was small.
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