Diet

https://www.youtube.com/watch?v=jn1XqX5h14E

Algae Omega-3
OmegaBrite / Nordic Naturals
Probiotic 22 (by Orthomolecular Products). Mixed and drink with water or a green smoothie before eating anything in the morning. This produce serotonin.

Vitamin B12 and B6 (for mental health / depression). I take a form of liquid B-12, a dropperful from Pure Encapsulations.
B12 (methylcobalamin, hydroxocobalamin, or adenosylcobalamin)

When we get our vitamin B12 level checked, also ask our doctor to have our homocysteine levels checked too. This is a more accurate and more sensitive method of screening for vitamin B12 deficiency. Homocysteine is a potentially inflamatory protein that must be metabolized by B12 and folate. Optimal levels of homocysteine are between 7 and 10 micromoles per liter of blood. Typically a homocysteine over 8 is a red flag for inflammation that may be responsive to B12 supplementation.

SAM-e from Prothera
Turmeric
Vitamin D
Vitamin C
Amino Acids
Magnesium from Prothera
GABA from Prothera
Calcium

Rich sources of sulforaphane:
Cauliflower
Brussel sprouts
Kale
Kohlrabi
Cabbage
Broccoli

Grape

tart cherries have a significant amount of melatonin in them, and are linked to deeper and better quality sleep.
Some of the foods that have high levels of melatonin or goji berries, tart cherries, walnuts, almonds, pineapple, tomatoes, bananas, oranges and many others.

Reduce the level of zonulin, and gluten

Gluten increases production of Zonulines
Zonulins directly affect tight junction (paracellular) intestinal
permeability
Increase in zonulins increases overall permeability

Iodine

Foods rich in iodine:
cranberries
watercress
seaweeds
sea salt
strawberries
fennel
himalayan crystal salt
coconut oil
spinach
broccoli

Tamarind

Food rich in Boron:
Alvacado
pear
almond nut
potato
Broccoli
Apple
Grape
Carrot

Beets

Food combine

Vitamin A + Vitamin D

Top Sources for Beta-Carotene. Plant-based Vitamin A:
Carrots
Kales
Spinach
Cantaloupes
Apricots
Mangoes
Broccoli
Pumpkin
Asparagus
Peaches

Food rich with Vitamin K:
Avocado
Green apples
green grapes
Honeydew melon
Kiwi
Green pears
Artichokes
Arugula
Asparagus
Broccoli
Broccoli Rabe
Brussel Sprouts
Napa Cabbage
Green beans
Cabbage
Celery
Cucumber

While supplementation is very safe for short-term circadian sleep resetting and jet-lag, establishing your needs and the correct dosage is very important. Melatonin supplements sometimes come in very large dosages, as high as 10mg per pill, which should be avoided until you know your personal needs.

M.I.T. studies by Dr. Richard Wurtman suggest that an effective dose of melatonin could be as low as .3mg to 1mg, suggesting that only a very small amount of melatonin may be needed to reset our circadian clocks. That said, there are many studies linking numerous health benefits of melatonin supplementation at higher dosages, which I will be addressing in future articles.

In a study at M.I.T., researchers discovered that tart cherry juice was an effective sleep tonic. In a previous study, while measuring the effects of tart cherry juice for its anti-inflammatory benefits as a sports recovery drink, some of the subjects reported better sleep. (3) Further studies revealed that the tart cherries were very high in botanical melatonin! (2)

One study measured two groups of older men. One group received tart cherries and the other group received a placebo. The tart cherry juice group fell asleep faster and woke up less during the night compared to the placebo group. (2)

To follow up that study, researchers measured melatonin levels after drinking the Montmorency tart cherry juice and, once again, saw improvements in sleep time, quality and efficiency that were very likely due to a boost in melatonin levels. (4) Since this study was published, tart cherries have become quite famous for boosting melatonin and sleep quality, but there are many additional foods to consider to amp up your melatonin levels naturally!

walnuts, flaxseeds and tomatoes are high in melatonin. Fenugreek and mustard seeds, as well as raspberries and almonds are very high, but the highest of all are goji berries or lycium berries. See https://lifespa.com/melatonin-rich-foods-will-improve-health/

Tryptophan is an essential amino acid and one of the precursors to melatonin production. Increasing your intake of tryptophan-rich foods may boost melatonin levels. Some of the foods with the highest amount of tryptophan are spirulina, soy nuts, cottage cheese, pumpkin seeds, tofu, watermelon seeds, almonds, peanuts, and yogurt.

Garbanzo beans, however, win the tryptophan prize. They are loaded with free tryptophan (meaning it is not attached to a protein like in other foods) making the uptake of this source of tryptophan the best.

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