Best Supplements for Sleep
The Zeez Sleep Pebble prompts brain activity associated with sleep. We need good enough nutrition so that our brain can act powerfully in response to the Zeez pulses. In particular, most of us are low in vitamin D and magnesium, both of which are needed for good sleep (and for the Zeez to work). Please take them, avoiding magnesium oxide and hydroxide. Mostly, additional magnesium and Vitamin D / K2, sometimes with a good multivit, are enough to ensure that users respond to the Zeez. Others may optimise our sleep. Below, we talk about some of the supplements that help Zeez users.
Magnesium
Men need around 400 - 450mg elemental magnesium each day, women around 280 - 400mg. It is hard (impossible?) to get all we need from our food. Intensive farming has depleted our soils. We can only make use of bioavailable magnesium (the kind that we can absorb), yet manufacturers stuff their products with forms of magnesium that we can’t absorb (magnesium oxide) or absorb poorly (magnesium hydroxide and magnesium chloride, in solid form). These are cheap, and give a false impression of the value of the magnesium in the product. Further, they don’t need to be disclosed in the ingredient list. If they are disclosed, avoid that product. If the product is described as “buffered”, avoid it (“buffered” is code for “magnesium oxide added”}, and if the elemental magnesium is more than 22%, avoid it: that product is likely to have magnesium oxide in it even though it isn’t disclosed. Only around 4% of Magnesium oxide is absorbed (in the colon, too late to help our brain).
I suggest starting with 100-200mg elemental magnesium, fromn a bioavalable form, and gently experiment to find out what you need. You may need more, especially if you are stressed, drink coffee, take a proton pump inhibitor, or a statin. Magnesium is water soluble and overdose it unlikely: this doctor suggests that it is safe up to 5,000mg/day.
Which form of magnesium is best for sleep?
If you get anxious, choose Magnesium Glycinate / Bisclycinate. This one, from a small Cornish company, or this, also UK made. Start with one capsule at night and add a second after a couple of days. If you can, stagger the capsules - you will absorb more, this way. The first product is better formulated, in that it avoids magnesium stearate in the capsuling process (think candle wax..it makes the process quicker and easier). This may not matter if you are robust and don’t take many supplements. Otherwise, go for the Barefoot product.
Or, if you prefer, a powder.
If you have a tendency to constipation choose Magnesium Citrate capsules or powder (bitter).
Digestive issues? Choose Magnesium Malate or higher dose Magnesium Malate
Headaches or migraines? Include Magnesium threonate which crosses the blood/brain barrier. One capsule alongside another form of magnesium is often enough.
For sleep, take magnesium at night, with or after your last meal. Stagger capsules for maximum absorption. For migraine, one capsule, during the day, before the time that a migraine would typically occur.
Vitamin D
Vitamin D affects our sleep in several ways. If it is too low we can’t absorb magnesium properly and the Zeez may have no effect.
Historically vitamin D recommendations were based on the amount needed for bone health: 400-1.000 iu /day. Much more is needed for other purposes. Studies done in the context of Covid-19 suggest that our immune system functions best when our blood level is 60ng/ml and Dr Stasha Gominak, lead author of studies on the effects of vitamin D on sleep, suggests 60 - 80 ng/ml for good sleep. To achieve that we are likely to need a supplement of 4,000iu + Vit D daily for a long period. or more if we are overweight.. It is useful to test vitamin D levels : this lab tests for the NHS.
We need vitamins K2 and A for Vit D absorption. K2 is found in some fermented foods and cheeses such as Brie and Gruyere, and is combined with Vitamin D in these forms Barefoot Vitamin D with K2 and Vitamin D with K2. Available as a spray for those who don’t like tablets - but it is lower dose and doesn’t last long.
Other supplements that may help our sleep
Vitamin A
Vitamin A supports our circadian rhythm and helps us to make serotonin and melatonin.
Vitamin B Complex
Water-soluble vitamins such as B vits and Vitamin C are effective at any time of day, with or without food, but since we want the effects on our energy during the day, morning is better. And Vit B6 can disturb sleep if taken at night.
Vitamin B12
B12 helps the production of melatonin and supports our circadian clocks. Even if we eat liver and kidney (best sources) can be deficient in it, especially as we age. Why? Because our stomach acidity tends to decrease, meaning that we can’t separate B12 from dietary proteins, as does our production of a protein called intrinsic factor which binds to vitamin B12 so that our body can absorb it in the small intestine. My own excellent nutritionist had me taking 20 drops /day last year – much more than the bottle recommends. Stick to the Methylcobalamine or Hydroxycobalamine form.
5HTP
Can help the body to make serotonin, the precursor to melatonin. Take it in the morning, to work with the body.
Iodine
Test your iodine levels by doing a patch test on the skin. If the stain disappears within 12 hours, you can use the same iodine on the skin to top up iodine levels– it will be absorbed to the extent that you need it. Or eat seaweed.
Fish Oil (omega 3)
Two in the morning. Keep in the fridge
Glycine
2-3g before bed. Occasionally, glycine has an unwanted excitory effect.
Multivits
These brands contains the best forms of vitamins for sleep, and much of what we need, apart from magnesium. Much better than high street brands. If you are shopping around, I suggest that you choose a multivit which contains the methylcobalamine form of B12 rather than cynocobalamine.
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