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DIY SOLUTIONS FOR YOUR HEALTH
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How to Boost MELATONIN levels

 

5-HTP

 

      5HTP (5-hydroxytryptophan) - “Best SEROTONIN Supplement” – the body converts SEROTONIN to MELATONIN, the “Body’s natural sleeping pill”. Low MELATONIN levels can prevent you from falling asleep. 

 

-       Dose: Take 100mg 5-HTP before bedtime – also ensure sufficiency of vitamins B6, B12, folic acid and magnesium, which are cofactors in conversion pathways

 

5-HTP

 

 

SUPPLEMENT MELATONIN

 

Taking a MELATONIN Supplement

 

 

Eat foods rich in tryptophan and MELATONIN

 

      Tryptophan-rich foods:

 

         Protein - turkey, chicken, fish, pheasant, partridge, cottage cheese, eggs, nuts, milk, cheese.

 

         Non-Protein - bananas, wheat germ, avocados, and the legumes (beans, peas, pulses, soy)

 

      MELATONIN-rich foods:

 

         Tart cherries:  Montmorency cherries (~13 ng/g) - one cherry =~10ng, equiv. to amount of MELATONIN in blood;  Balaton cherries (~2 ng/g)

University of Texas Health Science Center in San Antonio, research published in "Journal of Agricultural and Food Chemistry" in October 2001

         Walnuts –  ~3.5 ng/g  (approx. 1/2 of a walnut half / 1 g  i.e a walnut half = 7 ng MELATONIN)

University of Texas Health Science Center in San Antonio, research published in  "Nutrition” in September 2005

 

         Sunflower seeds (29 ng/g), Celery (7ng/g), Bananas (236 pg/mg)

University of Texas Health Science Center in San Antonio, research published in "Nutrition Reviews" in September 2001

  

EXERCISE BOOSTS MELATONIN

 

      Study demonstrates that exercise boosts MELATONIN a study involving 7 healthy women demonstrated that 1 hour of exercise on a stationary bicycle could double or triple MELATONIN levels. Other studies have also demonstrated that physical exercise can boost MELATONIN levels. However, do not exercise right before bed, which has a stimulating effect;

DAYTIME SUNLIGHT EXPOSURE

 

      Go out in the sun – several studies confirm that natural sunlight exposure increases MELATONIN levels. This is not surprising, since bright light is known to increase SEROTONIN production, preventing depression.

 

Sunlight – Let there be Light!

 

AVOID LIGHT AT NIGHT

 

      Reduce light exposure in the evening - artificial light sources and excessive light exposure after darkness onset in modern societies can lower MELAONIN production by desynchronizing your biological clock, making your body think it’s still daytime;

 

-       Use subdued lighting in the evening

 

-       Install F.lux sofware (free) on your computer to cut down on blue light emissions – don’t forget your children’s computers

 

-       Reduce computer screen brightness

 

-       Wear orange safety glasses at night to filter out blue light - Blue-filtering lights can also be installed in bathrooms (for the night-time excursions) or in the nursery / hall for nursing mothers who necessarily must attend to their baby at night, but don’t want to stop MELATONIN production.

 

-       Use candlelight (read how a someone gave this a try for 30-days).

 

 

HERBS and supplements

 

      Boost body’s MELATONIN production with herbs and supplements - Most of these should be used one at a time and not be mixed with prescription drugs. Note that these supplements are also used in depression.

         Valerian - 250-500mg (Start with lower dose);

         St John’s wort - 100mg before bedtime ;

         Calcium with magnesium - 600mg calcium and 600 magnesium before bedtime with food. (Be careful taking magnesium if you have a kidney disease.);

         Vitamin B6/Niacinamide (B3) – 10 mg B6 (>5-10 mg converts too much 5-HTP to SEROTONIN before crossing blood brain barrier) and 500 mg Niacinamide before bedtime;

 

 

         Chamomile - as a tea, 1 cup in the evening;

         Kava - 250 mg before bedtime (Standardized to contain 3.5% kavapyrones);

         Pantothenic acid (Vitamin B5) - 50 mg daily; Good for relieving stress;

         Inositol - 100mg daily; Enhances REM sleep;

         Other herbs: skullcap, California poppy, passionflower, catnip

 

 

 

Ensure Vitamins B6, B12 and folate (folic acid)

 

      Conversion of SEROTONIN to MELATONIN depends on SAMe. (S-Adenosyl Methionine) vital for neurotransmitter metabolism, SAMe donates methyl groups in the SEROTONIN to MELATONIN synthesis pathway. The body makes and recycles SAMe from the amino acid methionine, a process which requires enough vitamin B6, B12 and folate (folic acid) to maximize production.

 

          B12 - Take 125mcg - 1 mg of methylcobalamin / day if you suspect deficiency (can be a problem for vegetarians);

         B6 - Take no more than 10 mg/day as a supplement

         Folic Acid

 

SAMe - And other methyl donors
MELATONIN LINKS

 

MELATONIN

RELATED LINKS

ABOUT

About MELATONIN

How does it exert its effect?

Synchronizes body to light/dark cycles

PRODUCTION

Where produced?

What affects production?

Synthesis Pathway

The Biological Clock

SAMe – And other methyl donors

Beta Blockers

 - Like leaving the lights on at night

HEALTH BENEFITS

MELATONIN Health Benefits

MELATONIN induces and improves sleep

MELATONIN protects GI tract and pancreas

MELATONIN is anti-proliferative

                         (i.e. anti-cancer)

MELATONIN controls depression

MELATONIN is a powerful antioxidant

MELATONIN stimulates immune system

-  MELATONIN enhances bone mass

BOOST MELATONIN LEVELS

How to Boost MELATONIN levels

  5-HTP

Sunlight – Let there be Light!

SUPPLEMENTATION

Taking a MELATONIN Supplement

  MELATONIN Supplementation Benefits

INSOMNIA

Insomnia

-    Different Stages of Sleep