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wisepowder · 5 years ago

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A Comprehensive Overview on Nootropics Supplements Magnesium L-threonate

What is Magnesium L-threonate?

Magnesium L-threonate (778571-57-6) stands out as the most absorbable form of magnesium pills on the market today. Magnesium is a common mineral that can is present in different foods and is very crucial for human health as it’s used in over 600 cellular reactions in your body system.

Magnesium L-threonate has been patented under the name Magtein and is the only drug that has proven to be effective in improving magnesium levels in the brain. Every organ or cell in your body needs magnesium to perform its duties properly. This mineral contributes to bone health, muscle, heart, and correct brain functioning.

On the other hand, magnesium also helps in the treatment of sleep problems. There are many types of magnesium supplements on the market today, including magnesium oxide, magnesium citrate, and magnesium chloride. These forms are all used to improve the mineral levels in the body and help in promoting cell and organ activities.

The good news is that magnesium L-threonate powder is readily available both online and in physical stores around you. However, make sure you get the drug’s prescription from a medical professional for better results.

As much as magnesium L-threonate is beneficial in your body system, it can lead to severe side effects when misused or overdosed. Just like when taking any other nootropic, involving your doctor in the whole dosage process assures you of quality and impressive results.

How does Magnesium L-threonate work?

Primarily, magnesium L-threonate work is to increase magnesium levels in your body system and help in improving your overall cell and organs functioning. As mentioned earlier, magnesium plays a vital role to aid the proper functioning of your body cells.

Magnesium mineral is available in various day to day foods that you take almost daily. However, sometimes the mineral levels might go down and expose you to different health conditions. For instance, low magnesium levels can lead to mood problems, depression, anxiety, heart palpitations, headaches, and migraine. Athletes also suffer from muscle cramps and twitches when they lack enough magnesium in their body systems.

On top of the healthy magnesium available on your meals, if the mineral is not enough to facilitate the proper functioning of your cells and organs, then your doctor might prescribe Magnesium L-threonate. Human bodies are different, and therefore, not everyone will experience similar problems when they are suffering from magnesium deficiency. However, Magnesium L-threonate has proven to be a potent magnesium boosting supplement. Depending on your level of magnesium deficiency, Magnesium L-threonate delivers significant benefits when used correctly.

Once you take your Magnesium L-threonate dosage, the drug gets absorbed in your body system quickly and starts working almost immediately. Sufficient magnesium in your body results to improved cognitive function and memory, enhance the proper functioning of body muscles and nerves as well as boosting other body parts adequate functioning. In your stomach, magnesium mineral plays a vital role in neutralizing stomach acids and facilitate the movement of stools through the intestines.

Is Magnesium L-threonate good for sleep?

Yes, Magnesium L-threonate good for sleep.Many people have problems when it comes to getting quality sleep, and breaking the insomnia cycle can be very difficult. You can change your sleeping routine or even reduce the caffeine intake but still fail to get the desired results. However, taking supplements such as Magnesium L-threonate can help you get quality sleep.

A mineral like magnesium has various effects on your body system that promotes sleep. Therefore, lack of magnesium might lead to health conditions that result in insomnia. Magnesium L-threonate, thus, will improve body and cellular functions that will eventually help you get to sleep. In promotion of sleep magnesium plays the following roles in your body;

1).

Help your body and brain to relax

For you to get quality sleep, your brain and the body must relax. Sufficient magnesium levels in your body system help in relaxing your mind and body by activating the parasympathetic nervous system, which is responsible for calming and relaxing your body systems. Magnesium controls the neurotransmitters, which are responsible for sending signals throughout your brain and the body. On the other hand, it also regulates hormone melatonin that is responsible for guiding sleep-wake cycles.

Magnesium binds to gamma-aminobutyric acid (GABA) receptors, which is a neurotransmitter responsible for calming down the nerve activity. GABA is the same neurotransmitter used in the manufacturing of sleep medications such as Ambien. Silencing the nervous system prepares your mind and body to sleep.

2). Magnesium deficiency interferes with sleep

Just lacking enough magnesium mineral in your body system leads to sleep problems or insomnia. Therefore, Magnesium L-threonate is vital in improving the mineral levels in your body to guarantee you quality sleep. Medical studies show that optimal magnesium levels are essential for normal sleep. However, both high and low magnesium levels can lead to sleep problems, and that’s why it’s advisable to go for a medical examination before you start taking magnesium L-threonate dosage.

Different reasons and health conditions can cause magnesium deficiency. For instance, digestive diseases which affect your digestive tract can make it difficult for your body to absorb minerals and vitamins properly, leading to magnesium deficiencies. Diabetes and insulin resistance are also linked to massive magnesium loss.

Age is also a factor as the older adults take meals with less magnesium than the younger adults. That means older adults are at high risk of suffering from magnesium deficiency symptoms such as sleep problems. Heavy alcohol drinkers are also likely to have a mineral deficiency. Sufficient magnesium means you will get improved sleep, and that’s where Magnesium L-threonate comes in handy.

3). Regulates quality of the sleep

Magnesium helps you to attain restful and deep sleep. The mineral’s impact on the nervous system makes it easy for you to have a night of quality sleep. Magnesium blocks molecules from binding with neurons, thus calming down the nervous system, which results in quality sleep. Different studies have shown how magnesium is vital in promoting sleep. Currently, studies have confirmed the magnesium impact in solving sleep problems amongst older adults.

Brain restoring impact of Magnesium L-Threonate

Magnesium L-threonate was patented after the discovery of its ability to improve magnesium levels in the brain. This drug is quickly absorbed into the body system and enters the mind to enable magnesium to reverse brain aging symptoms such as attention deficit disorder (ADHD). This ADHD develops slowly over the years, and it might be hard to notice it at its initial stages, but the condition is associated with cognitive decline.

Older adults take meals with less magnesium, which explains why magnesium deficiency is common amongst them. There are also other health conditions like digestive problems and diabetes that lower the magnesium levels in the body. Magnesium enhances the function ability of various nerves, muscles cells, and different body organs.

Insufficient magnesium in the brain leads to problems such as sleep disorders, anxiety, depression, and also affects memory and cognitive functions. However, the effects might vary from one person to another, but magnesium L-threonate can solve them by increasing the mineral levels in your brain.

Different medical studies and tests have proved the magnesium L-threonate potency in reversing brain aging systems. The finding that’s stood out is when it was discovered that Magnesium L-threonate could reverse more than nine years of brain aging effects. This drug increases the density of the synapses, which is communication connections between your brain cells — loss of synaptic density results to cognitive decline and brain shrinkage.

Studies show that 12- week Magnesium L-threonate administration boosts cognitive performance and reverses brain aging. Typically, the brain shrinks as you age due to the decline of numbers and brain cells functions and their cerebral switchboards, which is referred to as synapses.

Loss of synapses is the primary reason behind the cognitive decline. Therefore, Magnesium L-threonate ability to boost synapses density makes it the best memory and cognitive enhancing supplement on the market today. Once the magnesium levels in your brain are sufficient, you can be sure of reversing brain aging problems. Medical examination before, during, and after the dosage cycle will be essential to monitor the medication progress.

What other benefits of magnesium L-threonate?

Brain health and enhancing the quality of sleep is not the only benefits that you will get for taking Magnesium L-threonate. The drug plays a vital role in improving the function ability of almost every cell and organs in your body. Magnesium is an essential mineral that your body needs to function correctly. Here are some of the other Magnesium L-threonate benefits;

1). Alleviate Depression and Anxiety

These two conditions are very common to many people nowadays, and various reasons cause them. However, magnesium has proved its ability to regulate and ease depression and anxiety. Mostly, these two mental conditions are associated with magnesium deficiency. Therefore, if you lack enough of this mineral in your brain, you are likely to suffer from depression and anxiety.

Magnesium ability to calm down the nervous system helps in alleviating the two mood disorders. The magnesium L-threonate anxiety should be taken under doctor’s instructions for better results.

2). Promotes healthy bones and muscles

Magnesium deficiency leads to leg cramps and weak bones, mostly at old age. Magnesium L-threonate can also treat osteoporosis which is a common condition for the old adults. On the other hand, athletes take this drug to help them in the recovery of muscles after workouts and for both aerobic and anaerobic energy production.

The benefits of magnesium L-threonate are many, and the drug is used for treatment of different health conditions. For instance, the drug is used to relieve pains after hysterectomy, surgery, and chest pains resulting from clogged arteries. Magnesium L-threonate also plays a vital role in the treatment of hearing loss, diabetes, fibromyalgia, and lowering cholesterol levels amongst other health conditions.

How much Magnesium L-threonate should I take?

Magnesium L-threonate is an oral drug taken through the mouth. The drug is available in the form of tablet and powder. However, magnesium L-threonate dosage depends on the user and the condition under treatment. Your doctor will be the best person to set the right dosage for you. Although there the manufacturers’ dosage suggestion always go for a medical checkup as human body systems are different.

The recommended magnesium L-threonate dosage for 19-30 years old is 400mg (men) and 310mg per day for women. For 31 years and older men should take 420mg and women 320mg per day. The Recommended Dietary Allowance (RDA) for pregnant women between 14 to 18 years is 400mg, while those from 19-30 years is 350mg and 31-50 years is 360mg.

Lactating women can also take this drug as follows; 14-18 years 360mg per day, 19-30 years old recommended dose is 310mg while 31-50 years the dose is around 320mg. The magnesium L-threonate daily upper-level dosage for anyone aged over eight years old is 350mg, and that includes both breastfeeding and pregnant women.

Magnesium L-threonate is used in the treatment of different health conditions, and the dosage also varies from one user to another. For instance, in indigestion (dyspepsia) treatment, the recommended dosage ranges from 400-1200mg should be divided for up to four times per day.

For optimal cognitive benefits, the recommended dose is 1000mg to be taken two times per day. When taking Magnesium L-threonate for sleep problems, the right dosage is between 400-420mg per day for men and 310-360mg for women. All in all, the Magnesium L-threonate (778571-57-6) dosage varies from one user to another; therefore, make you sure you get the right prescription from your medic.

What foods are high in Magnesium L-threonate?

Apart from taking Magnesium L-threonate to enhance the magnesium levels in your brain, you can also take advantage of foods rich in these minerals. These foods can help you attain the needed magnesium levels in your mind and enjoy all the mineral benefits. Here are some of the top foods rich in Magnesium L-threonate;

Dark Chocolate– as much as it’s delicious and healthy, it carries 64mg of magnesium which is 16% of the RDI. Apart from that, dark chocolate is also rich in copper, iron, and manganese as well as prebiotic fiber.

Avocados– this tasty and nutritious fruit can provide you with 58mg of magnesium which is about 15% of RDI. The fruit is also rich in vitamins B, K, and a great source of potassium.

Nutsare– also known to be one of the best Magnesium L-threonate natural sources. 1-ounce serving cashews possesses 82mg magnesium which is 20% of the RDI.

Legumessuch– as peas, lentils, chickpeas, and soya beans are rich in different minerals, including magnesium. For instance, one cup of cooked beans contains 120mg of magnesium, and that’s 30% of the RDI.

There also other foods like Tofu, chia seeds, pumpkin seeds, fatty fish, to mention a few. Consult with your nutritionist for more information about these magnesium-rich foods.

Buy Magnesium L-threonate online

Magnesium L-threonate powder is a readily available drug both in physical and online stores. You can buy this drug from the comfort of your office or home and wait for delivery which should be made by a reliable supplier within the shortest time possible.

Consult with your doctor to guide you in getting quality Magnesium L-threonate and from a reputable and experienced seller. Different online Nootropics depots stock this drug including Walmart, Amazon, and Magnesium L-threonate vitamin Shoppe.

There are also other online sellers but always do your research to get more information about any Nootropic vendor before making your order. Magnesium L-threonate buying should be handled with care as taking low-quality, or counterfeit drug can expose you to some severe effects.

Read the Nootropics reviews to know more about the Magnesium L-threonate online sellers across the world. Currently, Magnesium L-threonate amazon and Magnesium L-threonate Walmart are the most popular Nootropic sources. Online stores are the best as they allow you to shop for different Nootropic supplements via your phone, laptop, or tablet. Take a look at how long the product will take to be shipped to your location and choose the best deal for you.

Summary

Magnesium is a vital mineral for boosting cognitive function, improving sleep, and reducing brain aging symptoms as well as enhancing body cells and organs functioning. There are different magnesium sources, from medications to natural foods. Lack of magnesium exposes individuals to various health conditions such as ADHD. However, the development of Magnesium L-threonate ADHD is good news for individuals with low magnesium levels as it has proved to be a potent drug for mineral deficiency symptoms. The drug is also used for other medical uses such as relieving pains after surgery and boosting bones and muscle health.

Looking at various magnesium L-threonate reviews, you can authoritatively say it’s among the most substantial magnesium source. Magnesium L-threonate is a legal drug, but you should take it under a doctor’s prescription for better results. The drug is available on both physical and online stores. Never adjust the dosage upward or downward without informing your doctor. In case of any side effects also contact your medic immediately. For more information about magnesium L-threonate and other nootropics buy, consult with medical professionals.

References

Sun, Q., Weinger, J. G., Mao, F., & Liu, G. (2016). Regulation of structural and functional synapse density by L-threonate through modulation of intraneuronal magnesium concentration. Neuropharmacology, 108, 426-439.

Mazreku, I. N., Ahmetaj, H., Aliko, V., Bislimi, K., Halili, F., & Halili, J. (2017). Activity of Catalase (CAT), ALT and AST in Different Organs of Swiss Albino Mice Treated with Lead Acetate, Vitamin C and Magnesium-L-Threonate. Journal of Clinical & Diagnostic Research, 11(11).

Mickley, G. A., Hoxha, N., Luchsinger, J. L., Rogers, M. M., & Wiles, N. R. (2013). Chronic dietary magnesium-L-threonate speeds extinction and reduces spontaneous recovery of a conditioned taste aversion. Pharmacology Biochemistry and Behavior, 106, 16-26.

Abumaria, N., Luo, L., Ahn, M., & Liu, G. (2013). Magnesium supplement enhances spatial-context pattern separation and prevents fear overgeneralization. Behavioural pharmacology, 24(4), 255-263.

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acelessthan3 · 5 years ago

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given that I work in the supplement industry with ease of access, product information, a lot of reading time, and willingness to experiment on my own body; I guess you could say I’m an amateur biohacker

so I’ma lay some knowledge on you

guess if I’m gonna be thorough

first off: don’t trust everything you read on the internet, but if you’re going to examine and selfhacked are two reputable, well-researched, well-sourced places for information on any given nutritional supplement. I’m more inclined to trust examine if I have to choose between the two. If they don’t have an article on it, there probably hasn’t been enough science done to warrant putting it together.

that said, just because science doesn’t have something to say about a thing, doesn’t mean it doesn’t work in some way, just means science hasn’t done the work to look at it yet and Traditional Chinese Medicine, Ayurvedic Traditions and various Indigenous Peoples’ herbal remedies have merit and are worth looking at

I’m also not a doctor, but I’ve got a BS in Kinesiology so I’ve taken enough anatomy and biochemistry to at least be able to read most of the science I come across. I also work as a supplement whore and have years of customer interactions and corporate product trainings to know what’s hot in the industry, what the trends are for consumers, what doctors and naturopaths most frequently recommend.

Here’s my go-to supplements:

Vitamin D

This one’s in the news a lot lately. The science is all over the place, but chances are if you’re in a Western country that isn’t tropically or sub-tropically located and don’t work outdoors in very little clothing, you probably need at least some Vitamin D. It’s important in immune function, calcium absorption, mood and actually quite a few other things that are still being investigated. I come from Pacific Islander genetics (I’ve got melanin y’all) and live near the Canadian border, I find it helps me with Seasonal Affective Disorder symptoms. Unless specifically stated to be vegan, most D will be sourced from lanolin (the fatty substance from sheep’s wool) in softgels with a sunflower/canola carrier oil.

Nitric Oxide Boosters

There’s actually a lot of these that work in different ways, but science is finding that nitric oxide levels in the blood are part of how the body maintains healthy blood pressure. Nitric oxide in the body relaxes smooth muscles which increases the diameter of blood vessels, increasing blood flow. It’s part of how your body lowers blood pressure post-exercise.

There’s several ways (supplementally speaking) to increase nitric oxide in the body. The easiest is to increase available nitrates. As nitrates are digested, they, you guessed it, increase nitric oxide in the blood. Some supplementally available sources of nitrates include: beet root (powder or capsules) and leafy greens. Synthetic forms like potassium nitrate also exist.

Another way to increase nitric oxide is to use the other metabolic pathways providing appropriate chemical precursors to aid in those biological functions. The most common is L-Arginine. L-Arginine is an amino acid that gets converted into nitric oxide. It’s also used in muscle protein synthesis. It’s in nuts and seeds and meat, and can be supplemented as a standalone molecule. Bioavailability (how well your body can absorb it) is limited as a supplement though because a lot gets broken down in the gut before it can hit the bloodstream, and it’s frequently paired with L-Citrulline (a different amino acid found in high amounts in watermelon) which is converted to arginine in the body but doesn’t get broken down before being absorbed. Aged Garlic Extract (capitalized because it’s a trademarked version that has specifically been studied) works on this by upregulating nitric oxide synthase (which is just fancy for nitric oxide-making enzyme).

Any sports/bodybuilding product that talks about increasing muscle pump is probably using at least one ingredient that affects nitric oxide levels. For dudes, any reputable supplement marketed for “blood flow” will contain at least one ingredient that affects nitric oxide levels (also a lot of the ingredients in those same products are also marketed as “testosterone boosting” ingredients actually do have uses as nitric oxide boosters if you look at the science). And by reputable I mean you won’t find it at a gas station.

There are various other herbs and things that some studies have shown to affect nitric oxide levels, they’re not as common and/or don’t have much research backing them up, but I’ll list a bunch. Pycnogenol, Horny Goat Weed (epimedium grandiflorum), Grape Seed Extract, Ginseng Tribulus Terrestris. Antioxidants like Resveratrol (a polyphenol originally derived from red grape skins), Glutathione, CoQ10.

Magnesium

It’s like super important in the body. It’s like the fifth most common element in the human body and is an essential electrolyte for muscle and nerve function. Food sourcing is always best, but there’s arguments to be made that because of corporate monoculturing and depletion of topsoil, that contemporary foods are much lower in minerals than they were pre-industrial. So supplemental. There’s a ton of different types. The way I explain it, pure, metallic magnesium isn’t very useful to the body, so as a supplement you have to chelate (chemistry speak for react it) it with... something. Magnesium oxide is the cheapest (with oxygen). It’s the least bioavailable, but also has the highest elemental Mg of all the chelates. Magnesium Citrate is probably the next most common/cheapest. It’s mixed with citric acid. Take too high a dose of either of these at once and it will cause an electrolye imbalance in your gut. Basically your gut goes hey there’s too much salt in here (and magnesium chelates are salts) and draws a bunch of water into your intestines to flush it out. Sometimes prescribed to treat constipation. The next class are your amino acid chelates. Glycinate, Taurate, Threonate, to name a few. Research is still emerging, but different amino acids get the magnesium to different parts of the body and they have slightly different effects. They’re the most bioavailable because the human body is designed to recognize and digest proteins to amino acids. Magnesium chloride (or ionic) is going to be salt water derived with the sodium salt removed. I personally take a ZMA form, which is Zinc Magnesium Aspartate (with B6) specifically because it’s been well-studied in athletes for promoting restful sleep. I’ve also done a mag citrate in powdered drink form and found that it helped prevent cramping and somewhat mitigate my nighttime bruxism.

Nootropics to control your mood

So there’s all the caffeine and brain performance enhancers. I’m not really into that. A lot of products for memory and focus specifically have herbs and other ingredients that at least some studies have shown increase blood flow to the parts of the brain that help with... memory and focus. Those will be your Huperzine A, Bacopa, Ginkgo Biloba, Rosemary and, well, anything I mentioned above under nitric oxide boosters because more blood flow! I guess the Lion’s Mane Mushrooms would be in this class of nootropics.

Another class of nootropics are your “Brain Foods” these are direct chemical precursors to various neurotransmitters in your brain. The idea being that if you give your brain more of the raw materials it needs to make serotonin, acetylcholine, gaba or dopamine, it will make them. There’s a bunch and I forget exactly which ones go with which, but L-Tyrosine, TMG (trimethylglycine), L-Phenylalanine, L-Tryptophan (and it’s own metabolite 5-HTP), Acetyl-L-Carnitine, Alpha GPC, L-theanine, GABA, L-Citrulline, L-DOPA (and in plant form as mucuna pruriens).

The one that I recommend most often is L-theanine. It’s an amino acid derived from green tea. It’s part of why the caffeine in tea doesn’t make you as jittery as the same amount of caffeine from coffee. L-theanine is a direct chemical precursor to GABA which is the neurotransmitter most active in the parasympathetic nervous system (aka, the rest and digest nervous system). It’s like a literal chill pill when it comes to acute anxiety and works within like half an hour. You can also get GABA by itself.

You also have your adaptogens, which are a classes of herbs that help balance your hormones and “adapt” to stress. Ashwaganda, rhodiola, various ginsengs, tulsi “holy basil” and I’m sure several others I’m forgetting. Most are from ayurvedic or TCM uses.

There’s also CBD which helps some people with anxiety. The kind you can find at supplement stores or health food stores will be hemp-derived, which means by under the 2018 Farm Bill it cannot contain more than 0.3% THC by weight or it is classified as a marijuana/cannabis product and therefore illegal federally.

Sleep

I don’t fuck with melatonin. Most healthy bodies with an uninterrupted circadian rhythm naturally produce less than 0.3mg of melatonin at night so all these sleep supplements with 1, 5, TEN mg of melatonin kind of scare me and I always try to steer people to a lower dose first unless they’re coming in on doctor’s orders.

GABA and L-theanine because they’re calming can be helpful for sleep if the problem is turning off your brain. They’re non-sedative on their own but can be helpful.

Magnesium also relaxes the body and can be helpful for sleep.

CBD and Ashwaganda for their stress-relieving properties are frequently marketed for sleep.

Herbally there’s valerian, st john’s wort, poppy and kava kava. The risk of complications or potential interference with medications are why I don’t recommend these ones first unless someone is specifically looking for them. Lavender, chamomile, hops, and catnip are all usually pretty safe and common in herbal blends.

Homeopathy

I don’t trust homeopathy. The idea that small amounts of a thing that would normally cause the symptom you’re trying to treat makes sense. That’s the same principle behind inducing an immune response with vaccines. The idea that the more you dilute the thing, the more powerful it’s action in the body? Sketchy at best. The idea that the water used to dilute the thing will remember it so even if the dilution is so massive that there are no actual molecules of the original substance in a hundred pills (that are also, for the record, dry)? You lost me.

That said, surgeons do recommend 6C or 10X Arnica after surgery for bruising and it does seem to lessen the heal time.

Yeah, if you have questions on anything specific, feel free to shoot me an ask. If I don’t know off the top of my head, I can find out.

#nootropics #biohacking #supplements

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madamlaydebug · 6 years ago

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NUTRITION IN A NUTSHELL

The Nutrition and Detox "Do" List

Everything should be as organic and as raw as possible.

-- Whole food nutritional powders: bee pollen, moringa leaf powder, broccoli sprout powder, spirulina, chaga mushroom powder (these superfoods contain all nutrients the body needs and wants on a daily basis, therefore, you can live on these and water alone. I take this combination 2 or 3 times per day and it is my primary nutrition, making the standard food I eat supplemental nutrition. znaturalfoods.com has the best prices on these superfoods)

-- As many whole fruits and vegetables as possible (80% of diet)

-- Cooking oils: coconut, palm, sesame, avocado and olive oils

-- Nutritional oils: krill oil, black seed oil (nigella sativa), flax seed oil, C8 MCT oil

-- Wild-caught sardines in water without salt, add stone ground mustard, marinara, salsa, etc., for taste

-- Wild caught Argentine shrimp from southern Arctic waters

-- Nuts: Brazil nuts and almonds

-- Seeds: pumpkin, chia, hemp, flax and sesame

-- Pasture raw milk cheese (never pasteurized)

-- Pasture eggs (not cage-free)

-- Bulgarian yogurt dressed with fruits, nuts and raw honey or sucanat (use your imagination)

-- Sweeteners: sucanat, raw honey, dark robust maple syrup

-- Chips and crackers made with nut and root flours only (no grains) and cooked in coconut or avocado oil, or baked

-- Fermented foods: kraut and kombucha

-- Supplements: magnesium glycinate, malate and L-threonate, potassium gluconate, liposomal vitamin C, methyl B-12 w/ methyl folate, alpha lipoic acid, vitamin D3 + K2, pancreatin, betaine HCL w/ pepsin, probiotics

-- Potato soup: bone broth, potatoes, carrots, red onion, bell pepper, lots of garlic powder, pink salt and pepper to taste.

-- Dessert: almond butter or walnut butter, cacao powder, vanilla extract, coconut oil, raw honey, chia seed meal, hemp seed, bee pollen. Try ingredient variations on this. Yum!!!

-- There are many other highly beneficial foods such as cinnamon, ginger, turmeric, apple cider vinegar, etc., Do the research on whatever you eat. Keep it simple.

-- Detoxing: 50/50 mix of hardwood activated charcoal and Terramin red mineral clay at bedtime. For intensive detoxing use coffee enemas.

The reason I offer this concise list is because it is my typical daily nutritional way of life. I have spent 10 years studying and researching every detail of nutrition and detoxing. Caveat: If you don't reconcile your emotional traumas and shame from the past there is nothing that will help or improve your quality of life.

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aaubreyus · 4 years ago

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Magnesium Threonate

Numbered among the most soluble form of magnesium minerals is magnesium l-threonate. Magnesium threonate powder can be bought online or offline to enhance sleep but should be used on doctor’s prescription.

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fitfineandstayingalive · 5 years ago

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Regular Ways to Improve Your Memory

Can you frequently walk into a room and forget why you went there? Some people have problems with names and faces. The ability to succeed on tests or examinations that are promotional hinges on the capacity to keep and then remember information. The way to increase memory is.

Memory can be separated into some fundamental elements: imprint, retention and recall. Imprint is when we experience a item of information which we'd like to keep in the memory card. Retention is the level to which this information produces a memorable and lasting impression or not. Remember is the capacity to recover the saved information . Any of those three stages may be the offender in a memory lapse.

Below are some hints which could help memory improves.

Pay attention. Sometimes people blame their remember skills when a fact leaks them when the mistake happened during the period. It's likely that you won't remember if you aren't paying attention. Part of the problem is that the we are bombarded by insignificant messages courtesy of their media. Care follows attention, if something is very important to keep in mind, remind yourself.

Make doctors. Neurologists tell us that the brain cells really make connections with other brain cells in reaction. The more relationships you make with a bit of information, the more probable it'll be retained. Met someone called Richard and you also would like to make certain that you recall his name? It'd be pretty difficult to forget if you made a mental image of Richard Nixon placing his arm about that new acquaintance while he stated,"I'm not a crook, and also my buddy Richard here is not here !" The vivid and funny a institution is the more easily it'll be retained.

Get Enough Rest. Sleep deprivation and exhaustion are proving to dampen all stages of memory. Military units produce states of mental and bodily fatigue through the training and choice of fresh recruits to find out whether they could operate properly under these conditions, many can't and are dropped out of the program. Memory problems are among those warning signs that anxiety is becoming out of hand. Ensure that you are currently getting lots of sleep, rest and recreation.

Stay Hydrated and Oxygenated. Each one the organs of the body need copious quantities of oxygen and oxygen to operate at their best, particularly the mind. A number of the health problems encountered, the older are due to overeating, such as memory lapse. The mind utilizes a lion's share of the oxygen. Ensure that your living and work spaces are well-ventilated. Breathing exercises as instructed in yoga may also enhance memory and brain power.

Look out for Negative Indices. A individual has to a certain age and it is inevitable he'll start to complain. This isn't to state that dementia and Alzheimer's disease aren't maladies that are real. On the other hand, memory can be impaired by the energy of self-suggestion within an otherwise healthy individual.

A favorite pattern among st stage hypnotists would be to indicate to a open source volunteer,"at a minute the amount between 6 and 8 will probably evaporate, you may try very difficult to recall it, but it is going to stay a sterile till I snap my fingers." Lo and behold the amount does look to disappear for a while, in which the otherwise smart person can't respond"what is four and three?" The volunteer has a mind, the ability of belief produced a temporary and funny memory lapse. Use positive affirmations like"my memory and mind-power develop stronger each and every day" to fight negative thoughts and beliefs. To know about Magnesium L-threonate powder visit https://www.wisepowder.com/products/nootropics/.

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beautyandthebites-blog-blog · 5 years ago

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I’ve been taking various Magnesium supplements (in powder form) for quite awhile now but ran out last month so when I saw that the @livonlabs Lypo-Spheric Magnesium L-Threonate was included in the June #palmpicks I was pretty excited. - Lypo-Spheric Magnesium L-Threonate (boy that’s a mouthful!) specifically help to increase your brain’s magnesium levels to promote optimal cognitive function. What makes it perfect for someone like me that’s prone to both #brainfog and #anxiety is that it helps to achieve that mental sharpness we can all use but also enhances relaxation and sleep. - #Magnesium deficiency causes a lot of problems and you don't want to wait until your brain age needs to be reversed to start thinking about how to keep your brain young. Symptoms of #magnesiumdeficiency are often cognitive and physical including Anxiety, #Depression, Poor Memory, Nervousness, Headache and #Migraine, Irritability, Low Stress Tolerance, Loss of Appetite, Nausea, Sleep Disorders, #ChronicFatigue, Cramps and Menstrual Pain. - Fun Fact: Magnesium L-Threonate was shown in a clinical study to reverse brain age. Older adults' brain age was measured before and after taking Magnesium L-Threonate twice daily and were found to be 9 years younger at the end of the trial. - I find these MUCH easier to take than my previous powder #supplements and love the #metabolism boosting, brain and focus boosting, and physical performance benefits! *Items are received as part of a collaboration with @joinpalm #productreviews #denverbloggers #livonlabs #joinpalm #healthylifehappylife #cleanmarket #skincare #drinkyourvitamins #holisticskincare #selfcare #skincare #skincareritual #skincareroutine #healthyskin #glowingskin #antiaging #healthyliving #femfeed #palmbffs #stayhealthymyfriends #stayhealthy #healthyandhappy #brainvitamins #nootropics #focus #brain #brainfood #brainsupplements #lypospheric #liposome #magnesiumlthreonate #brainmagnesium (at Denver, Colorado) https://www.instagram.com/p/BzJ4mB-BZ-L/?igshid=ss23g3yo2jm4

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wisepowder · 5 years ago

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A Comprehensive Overview on Nootropics Supplements Magnesium L-threonate powder丨wisepowder

What is Magnesium L-threonate?

How does Magnesium L-threonate work?

Is Magnesium L-threonate good for sleep?

1).

Help your body and brain to relax

2). Magnesium deficiency interferes with sleep

3). Regulates quality of the sleep

Brain restoring impact of Magnesium L-Threonate

What other benefits of magnesium L-threonate?

1). Alleviate Depression and Anxiety

Magnesium ability to calm down the nervous system helps in alleviating the two mood disorders. The magnesium L-threonate anxiety should be taken under doctor’s instructions for better results.

2). Promotes healthy bones and muscles

How much Magnesium L-threonate should I take?

What foods are high in Magnesium L-threonate?

Avocados– this tasty and nutritious fruit can provide you with 58mg of magnesium which is about 15% of RDI. The fruit is also rich in vitamins B, K, and a great source of potassium.

Nutsare– also known to be one of the best Magnesium L-threonate natural sources. 1-ounce serving cashews possesses 82mg magnesium which is 20% of the RDI.

There also other foods like Tofu, chia seeds, pumpkin seeds, fatty fish, to mention a few. Consult with your nutritionist for more information about these magnesium-rich foods.

Buy Magnesium L-threonate online

Summary

References

Abumaria, N., Luo, L., Ahn, M., & Liu, G. (2013). Magnesium supplement enhances spatial-context pattern separation and prevents fear overgeneralization. Behavioural pharmacology, 24(4), 255-263.

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tommygegory · 4 years ago

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https://www.cofttek.com/product/778571-57-6/

Magnesium is an essential dietary mineral, and is the second most common electrolyte in the body. Magnesium deficiencies are common in the western diet, and magnesium deficiencies have been linked to a number of adverse health effects including weakness, cramps, anxiety, and high blood pressure.

There are many supplemental forms of Magnesium, but what makes Magnesium L-Threonate unique is that research has shown that this form in particular can improve brain magnesium levels and support memory / overall cognitive function. Research on Magnesium L-Threonate has shown it to support learning, recall, and cognitive health.

#Magnesium L-threonateMagnesium L-threonate powder buy

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cofttek41-blog · 3 years ago

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Magnesium L-Threonate Powder

Buying pure magnesium l threonate powder can be hard when it is your first time and that is why you must try your best to find a great shop that you can trust.

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jakehglover · 6 years ago

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Nutrients and Supplements That Can Improve Your Sleep Quality

By Dr. Mercola

If you intend to live a long and healthy life, sleep needs to be a priority. Anyone struggling with chronic disease — which is at least half the adult population in the U.S. — would be wise to take heed, as sleep cannot only contribute to the problem but also counteract any healthy lifestyle strategies you’re using to address it.

As a general guideline, seek to get right around eight hours of sleep every night. Anything below seven hours really starts to impact your health (if you’re an adult). The good news is there are many ways to improve your sleep, including nutrients, which is the main focus of this article. While I don’t recommend relying on sleep aids long-term, certain supplements can help improve sleep, and can be used while you’re implementing more permanent changes.

A number of vitamins, minerals, amino acids and hormones are also critical for sleep quality, and deficiency in one or more of them may be part of your problem if you’re struggling with poor sleep. Lastly, I’ll address two commonly overlooked environmental factors that can rob you of sleep, namely your exposure to blue light and electromagnetic fields (EMFs).

Three Vitamins That Improve Sleep

While you’re probably aware of one or more herbs that can help you sleep, few are aware that certain nutrient deficiencies can wreak havoc on your sleep. As noted by Drs. Arielle Levitan and Romy Block, who wrote “The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health,” vitamin deficiency is “an often-overlooked factor in sleep problems … We need adequate levels of key nutrients to get good quality sustained sleep.”1 Three vitamins known to have this kind of influence include:

• Vitamin D: A number of studies have linked low vitamin D to poor sleep quality,2 and have shown reaching and maintaining a vitamin D level of 60 to 80 ng/mL can improve sleep.3 According to the authors:

“Comparisons of brain regions associated with sleep-wake regulation and vitamin D target neurons in the diencephalon and several brainstem nuclei suggest direct central effects of vitamin D on sleep. We propose the hypothesis that sleep disorders have become epidemic because of widespread vitamin D deficiency.”

• Vitamin C: Research4 published in PLOS ONE found those with low vitamin C in their blood reported more trouble sleeping, and were more likely to experience interrupted sleep. Foods high in vitamin C include5guava, red and green bell pepper, kiwi, oranges, strawberries, papaya and broccoli. If opting for a supplement, I’d recommend liposomal vitamin C, as it has better absorption.

• Vitamin B12: Low B12, which is extremely common in the general population but even more so among vegans and vegetarians, is known to cause neurological problems, including disturbed sleep. Levitan and Block recommend getting 250 to 500 micrograms (mcg) per day to avoid deficiency symptoms.

Minerals That Influence Sleep Quality

Similarly, certain minerals are important for sleep and can affect your sleep quality. Among them:

• Magnesium: Magnesium not only promotes muscle relaxation, it also helps your body produce melatonin. By boosting GABA, a nervous system relaxant, it also eases tension associated with stress. Dr. Carolyn Dean, medical advisory board member at the Nutritional Magnesium Association, suggests taking 600 milligrams (mg) of magnesium in divided doses throughout the day.

I prefer using magnesium malate, glycinate or threonate. If you have kidney failure or slow heart rate, fall back on eating more magnesium-rich foods instead, such as green leafy veggies, pumpkin seeds, sesame seeds, spirulina and raw nuts.

• Potassium: According to research6 published in the journal Sleep, potassium supplementation has a positive impact on sleep quality when taken daily for one week. Another study7 found potassium supplementation improved slow-wave sleep specifically, which is the deepest sleep cycle phase, during which your brain performs its most important cleanout processes.

Interestingly, the gene that controls the influx of potassium into cells also helps regulate sleep, and without potassium, your brain cannot produce the slow waves associated with deep sleep.

• Calcium: Calcium deficiency, meanwhile, has been shown to disrupt the rapid eye movement or REM cycle, also known as the dream cycle. In one study,8 when participants corrected their calcium deficiency, normal REM sleep was regained. Foods high in calcium include9 organic, grass fed raw milk and other dairy products, finely powdered organic egg shells, Parmesan cheese, spinach, cowpeas, clams, okra and acorn squash.

If taking a calcium supplement, you may need to also adjust your intake of magnesium, vitamin D and vitamin K2, as all of these work in tandem. As just one example, the biological role of vitamin K2 is to move calcium into the proper areas while removing calcium from areas where it should not accumulate, such as your arteries and soft tissues. Lack of balance between these four nutrients is why calcium supplements have become associated with an increased risk of heart attack and stroke.

Amino Acids and Hormones

Certain amino acids and hormones also play important roles in sleep, and can be augmented through supplementation. Among the most important are:

• Tryptophan: This essential amino acid is required for your body to produce niacin, which in turn is needed for serotonin production. Serotonin is a neurotransmitter that, along with melatonin, helps regulate your sleep patterns. “Essential” amino acids such as tryptophan cannot be produced by your body, so you have to get them through your diet.

Rich sources include10 pumpkin seeds, mozzarella cheese, organic pastured eggs and poultry. If using a supplement, what you’re looking for is L-tryptophan, or even better 5-HTP discussed below.

• Melatonin: This hormone, produced in your pineal gland at night, plays a central role in the regulation of your body’s circadian rhythm. Many studies show melatonin supplementation can help you sleep better. Start with as little as 0.25 mg about half an hour before bed. Work your way up in quarter-gram increments until you get the desired effect.

• 5-hydroxytryptophan (5-HTP): An even better alternative may be 5-HTP, which enhances sleep in more ways than one. 5-HTP is the hydroxylated form of tryptophan (mentioned above), which is first converted to serotonin and then to melatonin — the two sleep cycle regulators.

I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality.11

youtube

Herbal Sleep Aids

The last category of natural sleep aids is the herbals, which include:

• Cannabidiol (CBD) oil. By bringing tissues back into balance, CBD oil helps reduce pain, nerve stimulation and muscle spasm. It also promotes relaxation and has been shown to improve sleep.

• Valerian root. Studies have found valerian root helps improve the speed at which you fall asleep, depth of sleep (achieving deep sleep 36 percent faster12) and overall quality of sleep.13 Start with a minimal dose and use the lowest dose needed to achieve the desired effect, as higher dosages can have an energizing effect in some people. Typical dosages used in studies range between 400 and 900 mg, taken anywhere from 30 minutes to two hours before bed.

• Chamomile. This herb is typically used in the form of infusions, teas, liquid extracts or essential oils made from the plant's fresh or dried flower heads. It has sedative effects that may help with sleep, which is why chamomile tea is often sipped before bed. Chamomile also has the added benefit of increasing NAD+ levels.

Blue Light Exposure After Sunset Can Keep You Awake at Night

Lastly, there are the environmental factors, most importantly light and EMF exposure, which in some respects overlap. Virtually every organ in your body has its own clock or circadian rhythm14 and to keep them all in sync, you need to keep a regular waking and sleeping schedule that is linked to the rising and setting of the sun.

Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you spend all day indoors (which compared to sunlight is a relatively dark space), and then extend daylight well into the evening by having bright lights on throughout the house, your pineal gland cannot appreciate the difference between night and day, resulting in disrupted melatonin production.

The color temperature of the light also comes into play here. While the light emitted from the sun is “full-spectrum” light, it has a strong blue, short wavelength light that makes you alert and awake. Getting a healthy dose of sunlight first thing in the morning will help “reset” your circadian clocks, as will getting at least 30 minutes of sunlight during the brightest part of the day, right around noon.

In the evening, however, blue light is inadvisable as it tricks your body into thinking that it’s still daytime. It does this by inhibiting the production of melatonin. Since melatonin regulates your sleep cycle, when it is suppressed, you won’t feel sleepy and may end up tossing and turning for hours before finally falling asleep. Red and amber lights will not suppress melatonin while blue, green and white lights will.15

Simply swapping out LEDs and fluorescent light bulbs in your home for incandescents can be a helpful start. LEDs and fluorescent lights emit blue light that is not balanced by red and near infrared frequencies.16 Incandescent lights, on the other hand, emit red and near infrared wavelengths and very little in the blue wavelengths, making them a far healthier type of lighting in general. To learn more about this, please see my interview with Dr. Alexander Wunsch, a world class expert on photobiology.

Once the sun has set, the lower the light in your home, and the less blue light you’re exposed to, the better. Candlelight is ideal. Salt lamps with incandescent bulbs are another option that will not have an adverse impact on your sleep quality.

Aside from your indoor lighting, electronic screens of all kinds also emit primarily blue wavelengths that inhibit melatonin production. Ideally, avoid watching TV or using computers, smartphones and tablets at least an hour or two before bedtime unless you are using a filter so that the color temp is 1,800 degrees Kelvin or less.

Research has shown that the more time you spend on electronic devices late in the day, the longer it takes to fall asleep and the less sleep you get overall.17,18 Other alternatives include installing blue light-blocking software such as Iris,19 or using blue-blocking glasses after sunset. (If you use one, you won’t need the other.) While amber lenses work, glasses with red lenses are preferable as they also block yellow and green light in addition to blue. You can get inexpensive amber glasses and red glasses on Amazon.

Nighttime EMF Can Impede Sleep

youtube

Download Interview Transcript

EMFs also disrupt your pineal gland’s production of melatonin.20 What’s worse, EMFs are a significant contributor to mitochondrial damage and dysfunction, which is at the heart of virtually all chronic disease. When you add poor sleep and EMF exposure together, it can really spell trouble for your health.

EMFs harm your body’s mitochondria by producing excessive oxidative damage, so sleeping in a sea of EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging. EMF exposure has also been linked to neuronal changes that affect memory and your ability to learn.21

Unfortunately, even if you completely shut off the electricity in your bedroom, 2 out of 3 people will still have to contend with dirty electricity and the best strategy would be use dirty electricity filters to remove those high voltage transients around 2 to 100 KHz.

Another really important step is to turn off your Wi-Fi at night, or better yet, hard wire your home and get rid of the Wi-Fi altogether. Keep in mind that if you do choose to watch TV after sunset, you have not only the blue light from the screen to contend with but also EMFs. Most new TVs are “smart,” meaning they communicate wirelessly by Wi-Fi and it is impossible to turn off. One solution to this is to use computer monitor as your TV screen, which does not have a Wi-Fi signal.

For even more tips on how to improve your sleep quality, see “Nobel Prize-Winning Science Highlights Importance of Good Sleep for Health.” In the short term, you could try a gentle sleep aid while implementing more permanent lifestyle and/or environmental changes.

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2018/07/05/nutrients-supplements-that-can-improve-sleep-quality.aspx

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sherristockman · 6 years ago

Link

Nutrients and Supplements That Can Improve Your Sleep Quality Dr. Mercola By Dr. Mercola If you intend to live a long and healthy life, sleep needs to be a priority. Anyone struggling with chronic disease — which is at least half the adult population in the U.S. — would be wise to take heed, as sleep cannot only contribute to the problem but also counteract any healthy lifestyle strategies you’re using to address it. As a general guideline, seek to get right around eight hours of sleep every night. Anything below seven hours really starts to impact your health (if you’re an adult). The good news is there are many ways to improve your sleep, including nutrients, which is the main focus of this article. While I don’t recommend relying on sleep aids long-term, certain supplements can help improve sleep, and can be used while you’re implementing more permanent changes. A number of vitamins, minerals, amino acids and hormones are also critical for sleep quality, and deficiency in one or more of them may be part of your problem if you’re struggling with poor sleep. Lastly, I’ll address two commonly overlooked environmental factors that can rob you of sleep, namely your exposure to blue light and electromagnetic fields (EMFs). Three Vitamins That Improve Sleep While you’re probably aware of one or more herbs that can help you sleep, few are aware that certain nutrient deficiencies can wreak havoc on your sleep. As noted by Drs. Arielle Levitan and Romy Block, who wrote “The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health,” vitamin deficiency is “an often-overlooked factor in sleep problems … We need adequate levels of key nutrients to get good quality sustained sleep.”1 Three vitamins known to have this kind of influence include: • Vitamin D: A number of studies have linked low vitamin D to poor sleep quality,2 and have shown reaching and maintaining a vitamin D level of 60 to 80 ng/mL can improve sleep.3 According to the authors: “Comparisons of brain regions associated with sleep-wake regulation and vitamin D target neurons in the diencephalon and several brainstem nuclei suggest direct central effects of vitamin D on sleep. We propose the hypothesis that sleep disorders have become epidemic because of widespread vitamin D deficiency.” • Vitamin C: Research4 published in PLOS ONE found those with low vitamin C in their blood reported more trouble sleeping, and were more likely to experience interrupted sleep. Foods high in vitamin C include5 guava, red and green bell pepper, kiwi, oranges, strawberries, papaya and broccoli. If opting for a supplement, I’d recommend liposomal vitamin C, as it has better absorption. • Vitamin B12: Low B12, which is extremely common in the general population but even more so among vegans and vegetarians, is known to cause neurological problems, including disturbed sleep. Levitan and Block recommend getting 250 to 500 micrograms (mcg) per day to avoid deficiency symptoms. Minerals That Influence Sleep Quality Similarly, certain minerals are important for sleep and can affect your sleep quality. Among them: • Magnesium: Magnesium not only promotes muscle relaxation, it also helps your body produce melatonin. By boosting GABA, a nervous system relaxant, it also eases tension associated with stress. Dr. Carolyn Dean, medical advisory board member at the Nutritional Magnesium Association, suggests taking 600 milligrams (mg) of magnesium in divided doses throughout the day. I prefer using magnesium malate, glycinate or threonate. If you have kidney failure or slow heart rate, fall back on eating more magnesium-rich foods instead, such as green leafy veggies, pumpkin seeds, sesame seeds, spirulina and raw nuts. • Potassium: According to research6 published in the journal Sleep, potassium supplementation has a positive impact on sleep quality when taken daily for one week. Another study7 found potassium supplementation improved slow-wave sleep specifically, which is the deepest sleep cycle phase, during which your brain performs its most important cleanout processes. Interestingly, the gene that controls the influx of potassium into cells also helps regulate sleep, and without potassium, your brain cannot produce the slow waves associated with deep sleep. • Calcium: Calcium deficiency, meanwhile, has been shown to disrupt the rapid eye movement or REM cycle, also known as the dream cycle. In one study,8 when participants corrected their calcium deficiency, normal REM sleep was regained. Foods high in calcium include9 organic, grass fed raw milk and other dairy products, finely powdered organic egg shells, Parmesan cheese, spinach, cowpeas, clams, okra and acorn squash. If taking a calcium supplement, you may need to also adjust your intake of magnesium, vitamin D and vitamin K2, as all of these work in tandem. As just one example, the biological role of vitamin K2 is to move calcium into the proper areas while removing calcium from areas where it should not accumulate, such as your arteries and soft tissues. Lack of balance between these four nutrients is why calcium supplements have become associated with an increased risk of heart attack and stroke. Amino Acids and Hormones Certain amino acids and hormones also play important roles in sleep, and can be augmented through supplementation. Among the most important are: • Tryptophan: This essential amino acid is required for your body to produce niacin, which in turn is needed for serotonin production. Serotonin is a neurotransmitter that, along with melatonin, helps regulate your sleep patterns. “Essential” amino acids such as tryptophan cannot be produced by your body, so you have to get them through your diet. Rich sources include10 pumpkin seeds, mozzarella cheese, organic pastured eggs and poultry. If using a supplement, what you’re looking for is L-tryptophan, or even better 5-HTP discussed below. • Melatonin: This hormone, produced in your pineal gland at night, plays a central role in the regulation of your body’s circadian rhythm. Many studies show melatonin supplementation can help you sleep better. Start with as little as 0.25 mg about half an hour before bed. Work your way up in quarter-gram increments until you get the desired effect. • 5-hydroxytryptophan (5-HTP): An even better alternative may be 5-HTP, which enhances sleep in more ways than one. 5-HTP is the hydroxylated form of tryptophan (mentioned above), which is first converted to serotonin and then to melatonin — the two sleep cycle regulators. I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality.11 Herbal Sleep Aids The last category of natural sleep aids is the herbals, which include: • Cannabidiol (CBD) oil. By bringing tissues back into balance, CBD oil helps reduce pain, nerve stimulation and muscle spasm. It also promotes relaxation and has been shown to improve sleep. • Valerian root. Studies have found valerian root helps improve the speed at which you fall asleep, depth of sleep (achieving deep sleep 36 percent faster12) and overall quality of sleep.13 Start with a minimal dose and use the lowest dose needed to achieve the desired effect, as higher dosages can have an energizing effect in some people. Typical dosages used in studies range between 400 and 900 mg, taken anywhere from 30 minutes to two hours before bed. • Chamomile. This herb is typically used in the form of infusions, teas, liquid extracts or essential oils made from the plant's fresh or dried flower heads. It has sedative effects that may help with sleep, which is why chamomile tea is often sipped before bed. Chamomile also has the added benefit of increasing NAD+ levels. Blue Light Exposure After Sunset Can Keep You Awake at Night Lastly, there are the environmental factors, most importantly light and EMF exposure, which in some respects overlap. Virtually every organ in your body has its own clock or circadian rhythm14 and to keep them all in sync, you need to keep a regular waking and sleeping schedule that is linked to the rising and setting of the sun. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you spend all day indoors (which compared to sunlight is a relatively dark space), and then extend daylight well into the evening by having bright lights on throughout the house, your pineal gland cannot appreciate the difference between night and day, resulting in disrupted melatonin production. The color temperature of the light also comes into play here. While the light emitted from the sun is “full-spectrum” light, it has a strong blue, short wavelength light that makes you alert and awake. Getting a healthy dose of sunlight first thing in the morning will help “reset” your circadian clocks, as will getting at least 30 minutes of sunlight during the brightest part of the day, right around noon. In the evening, however, blue light is inadvisable as it tricks your body into thinking that it’s still daytime. It does this by inhibiting the production of melatonin. Since melatonin regulates your sleep cycle, when it is suppressed, you won’t feel sleepy and may end up tossing and turning for hours before finally falling asleep. Red and amber lights will not suppress melatonin while blue, green and white lights will.15 Simply swapping out LEDs and fluorescent light bulbs in your home for incandescents can be a helpful start. LEDs and fluorescent lights emit blue light that is not balanced by red and near infrared frequencies.16 Incandescent lights, on the other hand, emit red and near infrared wavelengths and very little in the blue wavelengths, making them a far healthier type of lighting in general. To learn more about this, please see my interview with Dr. Alexander Wunsch, a world class expert on photobiology. Once the sun has set, the lower the light in your home, and the less blue light you’re exposed to, the better. Candlelight is ideal. Salt lamps with incandescent bulbs are another option that will not have an adverse impact on your sleep quality. Aside from your indoor lighting, electronic screens of all kinds also emit primarily blue wavelengths that inhibit melatonin production. Ideally, avoid watching TV or using computers, smartphones and tablets at least an hour or two before bedtime unless you are using a filter so that the color temp is 1,800 degrees Kelvin or less. Research has shown that the more time you spend on electronic devices late in the day, the longer it takes to fall asleep and the less sleep you get overall.17,18 Other alternatives include installing blue light-blocking software such as Iris,19 or using blue-blocking glasses after sunset. (If you use one, you won’t need the other.) While amber lenses work, glasses with red lenses are preferable as they also block yellow and green light in addition to blue. You can get inexpensive amber glasses and red glasses on Amazon. Nighttime EMF Can Impede Sleep Download Interview Transcript EMFs also disrupt your pineal gland’s production of melatonin.20 What’s worse, EMFs are a significant contributor to mitochondrial damage and dysfunction, which is at the heart of virtually all chronic disease. When you add poor sleep and EMF exposure together, it can really spell trouble for your health. EMFs harm your body’s mitochondria by producing excessive oxidative damage, so sleeping in a sea of EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging. EMF exposure has also been linked to neuronal changes that affect memory and your ability to learn.21 Unfortunately, even if you completely shut off the electricity in your bedroom, 2 out of 3 people will still have to contend with dirty electricity and the best strategy would be use dirty electricity filters to remove those high voltage transients around 2 to 100 KHz. Another really important step is to turn off your Wi-Fi at night, or better yet, hard wire your home and get rid of the Wi-Fi altogether. Keep in mind that if you do choose to watch TV after sunset, you have not only the blue light from the screen to contend with but also EMFs. Most new TVs are “smart,” meaning they communicate wirelessly by Wi-Fi and it is impossible to turn off. One solution to this is to use computer monitor as your TV screen, which does not have a Wi-Fi signal. For even more tips on how to improve your sleep quality, see “Nobel Prize-Winning Science Highlights Importance of Good Sleep for Health.” In the short term, you could try a gentle sleep aid while implementing more permanent lifestyle and/or environmental changes.

#VitalityPath

0 notes