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How to Master Your Melatonin and Optimize Your Sleep - with Dr. Deanna Minich | EP168
ฝัง
- เผยแพร่เมื่อ 16 ส.ค. 2024
- Visit www.puritycoff... for more information on Balance and use code PERLMUTTER for 30% off a one-time purchase of Balance. Applies to both 12oz bags and 5lb bags.
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Without question, melatonin may well be the most popular nutritional supplement that people are talking about these days, and with good reason. There is an extensive body of science that looks at the use of melatonin in humans and the results of the research are certainly intriguing.
Dr. Deanna Minich has been at the forefront of melatonin research for the past several years. She brings to our attention some interesting new insights as a relates to using melatonin, including ways to optimize and personalize its use. Today on this podcast, we will discuss how melatonin interacts with our light exposure and how we can adjust our blue light exposure, especially at night, to maximize the effectiveness of melatonin. We will learn how to enhance melatonin functionality by making sure our vitamin D levels are where they need to be. We will explore melatonin in the wider context of our overall antioxidant status and our discussion will reveal differences in melatonin availability between men and women.
When should we take melatonin, what's your dosage be, and how do we adjust our dosage based upon the cycles of the moon? These are interesting questions, for sure. Dr. Minich does exemplary job in explaining these and other questions, and offers up some intriguing information as a relates to possible interactions between melatonin habits like caffeine consumption.
I hope you enjoy the program today. I know I found it very informative.
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TIMESTAMPS:
0:00 Intro
2:20 The Origin on Melatonin Supplements
9:24 Understanding Receptors: Time of Day & Dosages
13:07 Purity Coffee: Better For You Energy
14:15 How Light & Darkness Affects Melatonin
21:13 Setting a Caffeine Curfew
25:38 Antioxidants & Melatonin
28:58 Gender Specificities for Melatonin
31:28 Impact on the Gut Microbiome
33:19 How to Get Started on Supplements
36:10 Why Plants Make Melatonin
37:25 How the Moon Cycle Affects Melatonin
39:25 Melatonin: A Molecule of Consciousness
45:14 How Stress Impacts Melatonin
47:40 Wearable Technology
49:01 Rebound: Waking Up in the Middle of the Night
57:33 Conclusion
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Deanna Minich, MS, PhD, CNS, Certified Functional Medicine Practitioner (IFMCP), is a nutrition scientist, international lecturer, teacher, and author, with over twenty years of experience in academia and in the food and dietary supplement industries. Throughout the years, she has been active as a functional medicine clinician in clinical trials and in her own practice (Food & Spirit™), which has now become oriented towards groups, workshops, and retreats. She is the author of six consumer books on wellness topics, four book chapters, and fifty scientific publications. Her academic background is in nutrition science, including a Master of Science (M.S.) degree in Human Nutrition and Dietetics from the University of Illinois at Chicago (1995) and a Doctorate (Ph.D.) in Medical Sciences (nutrition focus) from the University of Groningen in the Netherlands (1999).
Review article on melatonin authored by Dr. Minich: www.mdpi.com/2...
Published article comparing plant melatonin to synthetic melatonin: www.mdpi.com/1...
Research website on melatonin: www.phytomelat...
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Visit puritycoffee.com/empoweringneurologist for more information on Balance and use code PERLMUTTER for 30% off a one-time purchase of Balance. Applies to both 12oz bags and 5lb bags.
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Great video, what about people falling asleep quickly but waking up at 3am. Thanks
Thank you Dr Perlmutter.
You’ve taught us all so much by having these wonderful conversations.
Thank you Dr Deanna too.
I have no problem falling asleep but find it hard to stay asleep.
Is this a melatonin issue or something else.
It can be debilitating. I’m in my mid 60’s.
Deanna, Love you, big long time fan. Herbatonin is mktd as a sleep and circadian aid on AMZN. And that gets a lot of negative comments from those it does not help w sleep. Most ppl only think of MEL for sleep aid, and quite frankly, it doesn't work as a sleep aid for many. But, it will always act as an antioxidant. So, it might be better to rebrand MEL as an antioxidant.
Love this interview. I only wish there was more of a call to arms given the massive scale problem that is light pollution. Please join your local chapter of the international dark sky association and get involved with your town to implement dark sky friendly lighting! Hopefully one day blue light blocking glasses will no longer be needed…!
Dr Perltmutter: You are simply the best
I learn from you and your books You cant imagine.
Thanks
Mauricio Guerra
hmmm- it would be helpful to watch a discussion on cancer protocols with high dose which has quite a bit of valid research backing it up.
so true it has been done years ago. But expensive cancer meds are more profitable,
Fantastic video, Dr Perlmutter! I hope you invite Dr Minich back again.
Great information. Thank you David and Deanna. Just confirmed why I'll continue with Herbatonin 0.3 mg on a nightly basis!
Over 4,000 children since 1/2022 have been hospitalized with melatonin poisoning! Do not give this to your children!
Dr. Russell Reiter, the grand master of melatonin research has taken 180mg/day for well over 20 years, at 85 he is still churning out research papers.
How does he,used it, like pills or..
@@popokatapetl6995 I don't know, however I can tell you that many companies have heard the call and produce 60mg pills as of recent.
Prof Russel J Reiter- my HERO!
@@popokatapetl6995 Professor Russel J Reiter recommends capsules- not tablets of melatonin. I purchase mine online from PureBulk in Oregon.
Being breastmilk was brought up in the discussion, pumped breast milk that was pumped at night. Should be fed to the baby at night, pumped breast, milk, pumped in daylight hours should be fed to the baby only in daylight hours. This is because the levels of melatonin are different in the breastmilk, depending on the time of the day. In another study, it was shown that melatonin levels of the mother in the third trimester affect the levels of melatonin in the baby for many years to come. If anyone is interested in these research papers, I will look it up and report back. I know it was a Student of Prof Randy Nelson who has done prolific research in this area that reported on the third trimester, melatonin levels in the mother affecting the baby
😮 Sleep depends on correct vitamin D3 & B5 levels. When this is correct you'll produce the appropriate melatonin for REM Sleep.
Hey there Doc,
I love your Drop Acid Book. It actually changed my life. No more gout or medication for me. Thank You so much!! 😊
I took 5 grams of melatonin every night before bed for two years. It worked very well for over a year and then it stopped working to help me fall aslaeep. Melatonin is a hormone and if you take it on a regular basis your body STOPS MAKING IT. I had the most difficult time trying to wean myself off melatonin after the two years and trying to get my body to start making melatonin again.
Yes id does work like this. Although lower doses may not, as in .5 - 1 mg
Negative feedback to high Melatonin intake....has NOT BEEN OBSERVED NO negative feedback is observed by most researchers...MOST RESEARCHERS take HUGE DOSES of (hard to find) pure Melatonin.
Your response to 5mg Melatonin doses...might have been ruined by poor quality Melatonin...THAT IS A BIG PROBLEM....many Melatonin Supplements have been found to have no Melatonin...and have been found to have Seratonin...AND...AND synthetic melatonin is probably total CRAP!!
Interestingly it actually doesn't stop the body's own production, rather high doses long term can reduce the sensitivity of melatonin receptor sites resulting in a dependence as you experienced. The solution is the low dose - 0.3mg which doesnt negatively impact receptor sites.
Thank you for bringing up this question. I've been asked several times whether we stop making melatonin if we are taking melatonin supplements. I cannot find any research to suggest this idea is true, but if you have studies, please share them. I have, however, found a number of studies which did not show this was the case. Here are some of the references I located: 1. Matsumoto M, et al. J Pineal Res. 1997 Jan;22(1):42-4. doi: 10.1111/j.1600-079x.1997.tb00301.x. PMID: 9062869. 2. Mallo C, et al. Acta Endocrinol (Copenh) 1988;119:474-480. 3. Lemoine P, et al. Ther Clin Risk Manag. 2011;7:301-11. doi: 10.2147/TCRM.S23036. Epub 2011 Jul 26. PMID: 21845053; PMCID: PMC3150476. 4. Lissoni P, et al. Recenti Prog Med. 1999 Feb;90(2):84-5. Italian. PMID: 10208098. 5. Dimah Sweis. Arch Dis Child Educ Pract Ed 2005; 90:ep74-ep77. doi: 10.1136/adc.2004.066498. 6. Reiter, R.J. et al.. Melatonin Research. 2, 3 (Aug. 2019), 105-119.
Not true. Research it
Thanks, both of you. My son has worked graveyard for long time, what are effects of this? Btw I think Deanne has a beautiful voice.
Thankyou ✋☘️
Isnt Deanna great
Mind = blown. Love this lady. Great convo. Thanks.
I’d love to try herbatonin but very difficult together it here in Uk
Really informative!
Thank you. So helpful..........
I stopped taking melatonin as it stopped working for me. It is still in process...still getting over it.
I am now using some species-specific herbs & probiotics that enable us to make our own hormones and nutraceuticals in the gut. This is the future...humans making our own chemicals using food and pre/probiotics/and postbiotics in our own body. Sleep is getting easier. Some of the stuff I learned in Dr. Perlmutter's books. Lynne Potter Lord
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I take 60mg nightly had no issues
The negative effects show in the long term
What is not addressed here is that 95% of the melatonin in mitochondria is produced locally from exposure to infrared light from sunlight during the day. You don't have to get direct sunlight. Reflected infrared off of the grass and trees in sufficient. That is how the mitochondria get the melatonin to fight oxidation during the day. The 5% you get from the pineal gland that circulates in the blood serum is what is concerned with quality of sleep. Check it out. The information is on TH-cam from real doctors and scientists.
Tks for the information, can you suggest some links ?
Dr. Russell Reiter, 4 md's, life-long melatonin researcher. He says high dosing isn't only fine but recommended.
@@lauracastillo505I’ve been taking 65mg every night for 11 years, no side effects, I’m 50 and feel like a 20 year old.
Those of us with refractory RLS cannot take melatonin. It greatly exacerbates RLS symptoms. Anything else we could do?
All light needs to be incandescent in the late day evening.
food sensitivities can wake people up
I am watching this from New Zealand & very interested on the subject as I am working hard to stop a habit from my menopause years of waking during the night to have a pee! I am 73 years old & I am now successful in not getting up once I get to sleep, but getting to sleep is my issue! I would very much like to know the supplement you recommend but as it will be expensive to get it to New Zealand what are the important ingredients I should be looking for & their quantity??
Peeing is actually more related to estrogen. Have a look at a product in New Zealand called Femmenessence for post menopause that supports your body's own hormone production
My inquiry was not in relation to peeing I have cured my nightly waking for a pee - I was wanting more information on the Melatonin she was talking about?
Valerian helped me get drowsy. Also a nice warm or hot shower before bedtime helps me a lot, maybe a bath. Not drinking any liquids or eating within at least two or three hours of bed seems reasonable. I hope these ideas might help you.
If you don't want to take medication, a couple of pistachios have enough melatonin for a daily dosage (from a Nutritionfacts video). However receiving low to no light 2 hours before sleep and allowing the body to cool down a few degrees (e.g. taking a hot bath as mentioned above) helps the most (from Huberman Lab videos). Light at the end of the day should not have its source above your head, the brain reacts to it and wakes you up (also from a study mentioned by Andrew Huberman).
The video that mention melatonin rich foods has the title "How to Treat Jet Lag with Melatonin-Rich Food": Pistachio has 200mg per gram, so 2 of them are enough.
How can we be sure that it effects humans the same way as mice?
There are numerous published (human) clinical trials using melatonin. It's been around for a long time, has a high safety profile, and would only seem to impart benefit for several facets (e.g., anti-inflammatory, antioxidant, mitochondrial, immune regulation).
Can you give me the name again of the app you mentioned to measure light?
Lux Light Meter?
Yes I have one now? Thank you!
melatonin doesn’t worked for me. What should i do?
For sleep you can try herbal supplements such as valerian, aromatherapy and triptophane which is precursor of melatonin. Also the problem for you might be not doing anything else to sleep better
I think 0.3 mg of melatonin from plant source is a common sense approach.
I think the label for her Herbatonin says "first plantbase melatonin". But I know Nutrigold sells plantbase melatonin, made from Hypericum perforatum [flower] extract). It is at a whooping 5 mg though.
Nutrigold launched their product in 2019, Herbatonin was launched in 2007. You might like the research on Herbatonin from alfalfa and chlorella, which has been shown to be up to 646% more effective than synthetic melatonin. There is no research on hypericum perforatum and synthetic melatonin yet.
Herbatonin is the one with a published study, so that's why I prefer it! Here's the reference: Kukula-Koch W, Szwajgier D, Gaweł-Bęben K, Strzępek-Gomółka M, Głowniak K, Meissner HO. Is Phytomelatonin Complex Better Than Synthetic Melatonin? The Assessment of the Antiradical and Anti-Inflammatory Properties. Molecules. 2021 Oct 8;26(19):6087. doi: 10.3390/molecules26196087. PMID: 34641628; PMCID: PMC8512846.
0.3 mg? Have to chop up the pill for that. Always comes in 3mg or some gummies are 1.5mg but instructs say take 2. Lol
Curious - I am a 70 + man. You mentioned that men use etc half of the Melatonin as women do. So perhaps 0.5 mg/night?
Personally, I would start with the same dose - 0.3 mg per night - and go from there to see your personalized response. Some men do just fine with the lower dose.
Thanks👍@@foodandspirit
@@ethimself5064 hope it goes well for you!
This is s Keeper👍
Lots of apps calle
that's gmo coffee!
Ok but if mice went well with melatonin at night, thats their active phase for them, so in humans it should be translate to taking melatonin in the day, to get the benefits observed!!!! You get this wrong, isn’t it???
Typically when they do these studies, they reverse the photoperiod for the animals so it aligns more with the human circadian rhythm.
Caffeine suppresses melatonin.
They definitely interfere with each other. Best to keep them apart!
GMO FOOD AND MEDICINE LOLOL WOW
Help
With what?
There no caffeine in chocolate .
Great but her pirecing voice makes our ears wince.
Too bad her voice Cuts right into my sense of listenability.🥸
Oh no! Was the audio quality poor? I just got a new microphone, so I hope that will help. Thanks for the feedback!
@@foodandspirit I'm hearing from a headset and it didn't disturb me, but I noticed for example at 44:23 when you spoke louder, there's a distortion. Lowering the input volume may avoid this or using software that balances volume levels.
Thank you for the great talk with Dr. Perlmutter. Just subscribed to you and learned a few things from your latest video: "vegetables that balance blood sugar").
Do you follow Nutrionfacts? One of Dr. Greger's videos mentions that pistachio has more melatonin than most of other nuts we usually eat.
@@foodandspirit the video is "How to Treat Jet Lag with Melatonin-Rich Food": they mention a paper that depicts pistachios varieties on a table and all of them have more than 200 micrograms per gram! So a couple of pistachios would be enough for the recommended 0.3 milligrams.
It’s more that her mic seems to condense her voice and she’s got more treble in her voice. It’s mic quality, vs anything she’s doing..