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References
https://ffhdj.com/index.php/ffhd/article/view/912
https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1439-0272.2008.00892.x?saml_referrer
https://pubmed.ncbi.nlm.nih.gov/23665342/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/
https://www.jandonline.org/article/S2212-2672(14)01468-3/fulltext
https://www.nature.com/articles/s41387-022-00181-8
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2082111/
https://journals.physiology.org/doi/abs/10.1152/ajplegacy.1975.229.6.1590
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Timestamps ⏱
0:00 – Intro
0:33 – Free Variety Pack of LMNT
1:29 – Maca Root
3:11 – Vitamin D
6:12 – Vitamin B12
7:14 – Calcium
8:39 – Vitamin C
There’s a few supplements that you should simply never take before bed. They may not absorb. They may interfere with other things that you’re taking or they flat out will impact your sleep. So, we’re going to address a few across different categories. And it doesn’t mean that these supplements are bad. It just means you might need to either bump them up a few hours when you take them or you need to shift it to the morning or potentially lower your dose with one in particular cuz there’s some very interesting stuff with this common supplement that really opened my eyes to what we could be putting in our body in the first place. So, anyhow, let’s go ahead and jump in. But first, after today’s video, check out LM NT electrolytes. This is something that you could take before bed if you haven’t tried having electrolytes the night before. If you work out in the morning, having electrolytes the night before might be a smart move. I try it out. So, usually I’ll use an element pack and do half at night. I don’t do a full packet of element electrolytes. There’s 1,000 milligs of sodium, 200 milligs of potassium, and 60 milligs of magnesium. So, I don’t necessarily want that much right before bed. So, I’ll take half of it and then sometimes I’ll take the other half first thing in the morning. That way, I’m sort of balancing it out a little bit more. But, that’s not necessarily going to help you sleep. It’s just a good way to get hydrated for the morning. But, in general, I highly recommend Element. Their flavors are amazing. And the best part is that link down below gets you a free sample pack with any purchase. So when you order through Element, you get an entire variety pack with all the different flavors. The lemon salt, the mango chili, the lemon habanero. So anyway, check them out. That link is down below. They’re a big sponsor on this channel, and your support with Element also supports this channel by keeping us rocking and rolling. The first supplement to not take before bed is macaroot. And I’ll make this kind of quick because people take maca a lot of times because it helps you kind of get it on. It’s really good for sexual health and libido, but taking it at night might not be the best bet. There was a study published in functional foods and health and disease. That was kind of interesting. It was a study that was only four weeks long and they found that over the course of 4 weeks, there were massive improvements in energy, which is a sort of secondary reason why people would take maca. That sounds great. Like overall energy is great, but it might play a role in poor sleep. If we look further, we have to look at the erectile dysfunction research. See, maca is big for ED for men, but this isn’t about men specifically. It’s the takeaway we’re getting from it. They find is that 2.4 gram of maca massively improved ED symptoms. But what’s wild is it’s doing so by increasing some blood pressure and increasing blood flow. But what’s interesting is if you look at seialis and Viagra, people complain anecdotally about it impacting their sleep. Sometimes they say their noses get stuffed up because it can impact the same tissues that you would get down there that you have kind of in your sinus cavity and your nose, but that’s separate. A lot of times you see people I have issues sleeping. Anytime you increase blood flow/ blood pressure before bed, it’s bad. It’s not going to impact your sleep positively. On the other side, taking something like theonine that can improve vasoddilation and blood flow to the extremities can help cool your core and reduce blood pressure. But it’s a different mechanism. altogether than it is with something like maca. So shift your maca a little bit earlier and realistically the benefits for maca are coming more long-term anyway, not so acutely. This next one’s going to concern some people because it’s vitamin D, but it’s only in high dosages. When I take vitamin D, I take it in a cod liver form anyway. I don’t like synthetic vitamin D and I tend to take it earlier in the day. But the literature is pretty interesting now. There was a study that was published in brain behavior and immunity. It took a look at lowd dose vitamin D at 800 IUs or highdose vitamin D at 4,300 plus IUs and they were looking at the correlation between vitamin D and melatonin at 3 months and one year. What they found is at 3 months the high dose vitamin D group had increases in vitamin D serum vitamin D but decreases in 6 SMT which is a melatonin metabolite used to measure levels of melatonin. So their melatonin levels went down. Now this is kind of interesting. It demonstrates that high vitamin D might decrease your melatonin. Okay. Well, why could this be the case? I mean, there’s a couple different theories, but we have to look at what happens later in the study. At one year, vitamin D levels in a high dose vitamin D group came back down a little bit and melatonin came back up. What’s interesting is that the body developed a little bit of a homeostasis, but that’s kind of concerning because it means we’re developing somewhat of a tolerance to the vitamin D, which isn’t something I had heard of before, but it makes sense. It’s a synthetic vitamin D. Are we downregulating other processes? You might notice that I’m not a big vitamin D fan. I think vitamin D is important, but I think we should get it from food, from sunlight, and from as wholesome sources as we can, like cod liver oil and things like that. But let’s dive deeper into the research because theory would suggest that we get vitamin D from the sun and the sun energizes us. Is it the vitamin D that’s energizing us and that’s why it would keep us awake? Well, there is a study that kind of looked at this. This study was published in medicine that took a look at 120 people with low levels of vitamin D. Gave them a massive dose, a 100,000 IUs in a shot form of vitamin D. Found that this massively improved their energy levels very very quickly. So in theory, it would make sense. Okay, like vitamin D is improving energy. We get the sunlight, we get energy. But there are so many downstream processes and it takes quite a bit for sunlight to hit our body and ultimately turn into the hydroxy vitamin D that we need for the body to use in its hormone fashion. So I think the energy we get from the sun is much more like photobiomodular like from the light itself from the downstream sort of peptide cascade with like the MT1, MT2, MD3, all that stuff much less the vitamin D. But one thing we do know is that vitamin D is better absorbed with fats. In fact, there’s about a 32% increase in peak serum levels and peak absorption when taken with fats. So, my suggestion here would be if you’re going to take more than 2500 IUs, take it with breakfast, with a fattier meal with breakfast. If you’re taking a smaller amount, like 2,000 or under, feel free to take that at night. It’s not going to be an issue. But realistically, you should be taking it with dinner in the first place where it’s with some fats. Theoretically, if you’re doing things perfectly, like dinner should be a couple hours before bedtime anyway, which should absolve this issue altogether. So, try to space out your vitamin D dosage a little bit more. Next up is a sketchy one because it’s vitamin B12. Now, a lot of people don’t just pop vitamin B12, but if you look at your multivitamin, a lot of them have copious amounts of B12. There was a study that was published in nutrition and diabetes that took a look at type 2 diabetics that had insomnia or without insomnia. And when they took a look at this, they found that there was a strong correlation between insomnia and serum levels of B12. So much so that the researchers were able to say high levels of B12 were a risk factor for insomnia. So on paper, they could say, “Oh, that person has high B12. They’re going to higher higher risk of insomnia.” And what do you know? They would have insomnia. The other piece that’s even more interesting because I know this is strong just correlative data is saying, “Wait a minute. This seems to be linked with supplemental intake.” So supplement vitamin B12 seems to be most correlated with insomnia and serum B12. So in essence, B12 is an energy building supplement. It helps you with energy. It helps you with red blood cells. It helps with proper oxygenation. Take it in the morning or lower your dose. Next up is calcium. And this is a huge one because calcium is in so many different supplements. Calcium is a lot of times in a magnesium supplement. You get calcium and magnesium together. That defeats the purpose. Magnesium is very very calming. Magnesium occupies the NMDA receptor. Magnesium relaxes your body throughout different mechanisms. Ends up helping this GABA pathway. It blocks glutamaturgic signaling in the first place in the synaptic clft. So you’re blocking this from happening. Calcium is excitatory. It opposes magnesium at the NMDA level at a neurotransmitter level. Also, it blocks absorption of magnesium. The American Journal of Clinical Nutrition had published a paper that demonstrated that you get more magnesium benefit when you increase your magnesium dose in accordance with your calcium intake. So, right then and there, you’re getting more out of magnesium if you increase your dose adjusted to how much calcium you’re taking in. But then there was another study published in the American Journal of Physiology. It was a rodent model study that demonstrated that when calcium and magnesium were taken together, calcium would block absorption of magnesium in the lumen. So, you weren’t getting the magnesium in. There’s not a lot of places for a calcium supplement to begin with. Get good dairy in, get good calcium sources in, eat your eggshells now and then and get calcium that way because a calcium supplement, even the American Heart Association has suggested it’s not good. Like it can increase the risk of a cardiovascular event, especially in people with aththerosclerosis already or higher coronary artery calcium. So I don’t see a point in it especially when it’s going to impede your proper sleep. And the last one that’s super interesting is vitamin C. This is one that I learned recently through the research. Because of its high gastric acidity level, like what it does to the gut, it can trigger you to wake up. How many times have you ever woken up with just like a small stomach ache or an urge to go to the bathroom? Even if you don’t have to go, it’s like your stomach can wake you up. And the acidity can make a big difference there. So, with vitamin C, it’s best to take it a little bit before bed. Keep in mind, it’s water soluble. So, if you back it up just a couple of hours, you’re probably going to be fine. It’s still good to take it with food just for the gastric sensitivity side of things, but at the end of the day, these supplements are all ones that are better a few hours before bed, and vitamin D might even be better dosed throughout the course of the day. As always, I’ll see you
