Heal Yourself At Home
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How to Boost MELATONIN levels


5HTP (5-hydroxytryptophan) - “Best SEROTONINSupplement”– 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



Taking a MELATONIN Supplement

Eat foods rich in tryptophan andMELATONIN

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 gi.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


Study demonstrates that exercise boostsMELATONINa 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;


Go out in the sun – several studiesconfirm 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!


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

–   InstallF.luxsofware (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 glassesat 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 asomeone gave this a try for 30-days).

HERBS and supplements

Boost body'sMELATONIN 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 MELATONINdepends 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





- How does it exert its effect?

- Synchronizes body to light/dark cycles


- Where produced?

- What affects production?

- Synthesis Pathway

- The Biological Clock

- SAMe –And other methyl donors

- Beta Blockers

- Like leaving the lights on at night


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


- How to Boost MELATONIN levels

- 5-HTP

- Sunlight –Let there be Light!


Taking a MELATONIN Supplement

- MELATONIN Supplementation Benefits



- Different Stages of Sleep

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