Supplements
These are some of the supplements that help Zeez users. Most of us are low in vitamin D and magnesium, both of which are needed for good sleep (and for the Zeez to work). Low magnesium is, we think, the biggest reason for users failing to respond to the Zeez. The highlighted links are to forms that we think are good.
Magnesium
Men need around 400 - 450mg elemental magnesium each day, women around 280 - 400mg. Some of this will come from food, but it is hard (almost impossible?) to get all we need. Intensive farming has depleted our soils. Be careful of labelling: many brands of magnesium contain magnesium oxide which is poorly absorbed (4%, in the colon) and unlikely to help our sleep. Magnesium is always part of a compound: 500 mg magnesium citrate provides around 70mg elemental magnesium (14%) and 500mg magnesium glycinate around 90mg elemental magnesium (18%). I suggest starting with 100-200mg elemental magnesium, and gently experimenting 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 magnesium?
If you get anxious, choose Magnesium Glycinate / Bisclycinate. Glycine has its own benefits (see below). You could start with one magnesium bisglycinate capsule at night (112 mg elemental magnesium) and add a second after a couple of days. 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
Headaches or migraines? Include Magnesium threonate 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. For migraine, during the day.
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. Vitamin D absorption is complex. It is best considered as a hormone which should be within certain limits. It is useful to test vitamin D levels : this lab tests for the NHS.
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 and the gut biome, suggests 60 - 80 ng/ml for good sleep. To achieve that we may need a supplement of 4,000iu+ Vit D daily for a long period. If we are overweight, we need more: roughly 1.5 times more if our BMI is 25 - 30, and double if it is over 30. Test! Without testing, many doctors suggest that 4,000 -5,000 iu /day is a sensible daily supplement.
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 often combined with Vitamin D.
Vitamin D 4,000iu , and Vitamin D with K2 and K2 alone. Available as a spray for those who don’t like tablets - but it is low lose and doesn’t last long.
Vitamin A
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)
One or two at night
Glycine
2-3g before bed. Occasionally, glycine has an unwanted excitory effect. Beware!
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.
Some of the products highlighted are listed on Amazon. We haven’t yet had time to set this up so that we get commission - eventually, we will.
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