Issue #102: Melatonin vs Magnesium
Good morning. It’s Tuesday, January 10th. Forever Young Rod Stewart turns 77 today, while fellow musicians are also celebrating - Pat Benatar is 69, Brad Roberts of Crash Test Dummies (remember their one hit "Mmm Mmm Mmm" in 1993?), and Chris Smith of Kris Kross is 43 - where does the time go??
In non-birthday news, I'm on Day 2 of my 4-Day fast. The strawberries on my kid's dinner plate never smelled and looked so good. You really get a whole new appreciation for food.
“The worst thing in the world is to try to sleep and not to”
From the Lab: Magnesium > Melatonin
Take Action: Always Use Caution
Speed Read: Finding Happiness During Tough Times
Tuesday QR: Immune System Booster Shot
Bucket List: Igloo Hotel in Finland
The variance in the melatonin amount stated on the label and the actual amount in the supplement (study of 20 different brands). Be careful when buying over-the-counter melatonin, it's not regulated by FDA. (Read more)
From the Lab
Let’s start with melatonin - we produce this hormone in our pineal gland. Our internal clock or suprachiasmatic nucleus (SCN) uses light signals to trigger the release of melatonin before we hit the sheets.
It’s now popular as a supplement to boost our ability to sleep and knock us out.
But hold on a sec...
First, we only produce, on average, 10-80 micrograms per night. 1,000 micrograms = 1 milligram. So when the suggested dosage is taken (0.3-5 mg) that’s up to 5000% more than we produce on our own. Plus, many brands aren’t consistent with how much you’re actually getting (see Stat of the Day).
Most of what you find online is that melatonin is “safe in the short-term, but long-term affects are unknown.” (List of side effects from Mayo Clinic).
Here’s the thing - hormones are complex. And melatonin may also affect reproductive systems, cell protection, and blood sugar. We honestly just don’t know everything it does for us.
Magnesium, on the other hand, is a key mineral to our health - and we don’t get enough of it in our daily diet. It reduces our stress, positively impacts our DNA, and may even stimulate new brain cells. Check out Issue #21 for the details on assessing your magnesium levels and the right dosage.
Magnesium > Melatonin
Here are a couple other supplements that seem to have a positive overall affect and can support sleep:
Apigenin is a polyphenol from plants with an increasingly positive view by medical researchers to benefit our health - even for the treatment/prevention of Alzheimer’s - but supporting sleep is still TBD.
L-theanine - is an amino acid found in green tea that can improve (or reduce) sleep disturbances. It can also improve non-REM sleep and reduce psychological stress.
Take Action
Focus on light exposure to get the right circadian rhythm before relying on melatonin. NOTE: If traveling across time zones and can’t adjust to sleep, maybe consider a low dose of melatonin during the trip, but not for long-term.
But if you’re not getting on a plane - then sunlight in the AM (full morning routine here Issue #12) and no screens at night (full evening routine here Issue #11).
If the right routine and magnesium isn't enough, consider some additional supplements (see above) before melatonin, and try to avoid antihistamines and sleeping pills.*
*Always consult with a medical professional you trust before engaging in any supplements or medications.
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Speed Read
Health & Longevity in the News
Just Another Sibling Rivalry: Got kids? Grandkids? Nieces/nephews? Kids impact each other's wellbeing. Rivalries can be good, to a point. Put the following into play: resist comparisons, increase awareness of biases and life events, celebrate strengths and encourage your children to follow individual interests, and spend time with your children individually. (Harvard Medical School)
Space - The Next Calendar Plug-In?: NYTimes journalists have created a catalog of newsworthy events in spaceflight and astronomy for 2023. Click here to subscribe to the calendar so you don’t miss any solstices, meteor showers, satellite or asteroid flybys, or missions with acronyms that are a reach - like the European Space Agency’s JUICE (Jupiter Icy Moons Explorer). (NYTimes)
Happiness Through Acceptance: The key to enduring happiness is not to rid your life of negative emotions; instead, seek out the positive even during the darkest days. Easier said than done, but it's absolutely possible - read more on how. (Time)
Tuesday QR (Quick Recipe)
Hopefully the worst of the flu season is behind us - but there's sure to be more bugs on the way. Kick off your day with a shot that bolsters your immune system. Check out all the ways these ingredients will protect you. Click HERE.
Bucket List
Igloo Hotel in Finland
We're struck by Scandinavia this time of year. Maybe it's because everyone's so damn happy (Issue #101)? Maybe it's the Northern Lights (Issue #84)? Possibly the options for hot and cold therapy? Or maybe because you can sleep in glass igloos in 24-hr darkness.
Check out these other igloo hotels across Europe and Canada (Max missed the one in Québec...next time).
Kakslauttanen glass igloo bed. (Photo by Valtteri Hirvonen)
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.