Supplements that may increase deep sleep | Masterjohn Q&A Files #03

Supplements that may increase deep sleep | Masterjohn Q&A Files #03

Author: Chris Masterjohn, PhD November 4, 2019 Duration: 3:39
Mastering Nutrition
HealthHealth & FitnessAlternativeFitnessNutrition
So, deep sleep is, primarily what's going on in deep sleep is that all of your biogenic amines, which are most of the neurotransmitters that you make from protein with the possible except — like depending on how you classify it, you could say ultimately you make melatonin from protein, but it's not a biogenic amine.

Biogenic amines, which are the catecholamines — all are basically shut off. They're probably not zero, zero, but they're almost zero during sleep. Acetylcholine is also shut down during deep sleep, but it pops up during REM sleep.

I really don't think this is a supplement issue. 

First of all, you definitely don't want to be taking anything that has acetylcholinesterase inhibitors at night. 

Non-organic foods have pesticides that are acetylcholinesterase inhibitors. I don't know if that's relevant here dose-wise.

Things that improve cognitive function are often acetylcholinesterase inhibitors. So, gingko biloba is one. I wouldn't take that at night. There are drugs that treat neurological problems, especially Alzheimer's, that are acetylcholinesterase inhibitors; I wouldn't take those at night. 

I'm on the fence about whether you should take choline at night. I think it's most likely fine to eat eggs at night. If you're taking something like alpha-GPC; I'm not sure. You might want to avoid that at night if you find, particularly if you find that when you're tracking your sleep with an Oura ring your REM is higher than normal and your deep sleep is lower than normal. 

But other than that — I would say that methylation support is very important to help lower some of the important biogenic amines. Histamine, for example, is primarily gotten rid of with methylation in the brain and if your histamine levels are high during the day, it might cause anxiety during the night and that could interfere with your deep sleep.

Electrolytes are also super important. Calcium, magnesium, salt and potassium. All these things you need to get straight in order for your sleep cycle to be working right.

If your cortisol is high at night or other factors of anxiety are high at night you might want a targeted supplement there, like phosphatidylserine — the evidence is conflicting, but has been used to lower the stress response. 

I don't think it's a blanket answer to that question. I think it's like figuring out what's the cause of the low deep sleep and working from there.

Access the show notes, transcript, and comments here.


Chris Masterjohn, PhD hosts Mastering Nutrition, a podcast that digs into the science of how our bodies work at a fundamental level. The focus here is on mitochondrial health-the energy powerhouses within our cells-and how optimizing them forms the cornerstone of lasting vitality. Chris brings his background as a nutrition scientist and his experience founding BioOptHealth to these conversations, which move beyond generic diet advice. Instead, the podcast explores how individual differences, informed by tools like whole genome sequencing and detailed biochemical data, can reveal personalized paths to better metabolic function. Listeners will hear deep dives into cutting-edge research, practical interpretations of complex studies, and discussions on how to apply these insights in a real-world context. This isn't about quick fixes or trending superfoods; it's about building a coherent, scientifically-grounded understanding of nutrition from the cellular level up. Each episode aims to provide the kind of nuanced, evidence-based perspective that can help you make sense of conflicting health information. Whether the topic is a specific nutrient, a metabolic pathway, or a broader principle of wellness, Chris works to translate dense science into actionable knowledge. Tune in for a thoughtful, detailed exploration of what it truly means to master your own nutritional landscape.
Author: Language: English Episodes: 712

Official website RSS
Mastering Nutrition
Podcast Episodes
Are You Coming to Wise Traditions? [not-audio_url] [/not-audio_url]

Duration: 4:43
Are you coming to Wise Traditions 2017? It's in Minneapolis, with some pregame events beginning on Thursday November 9th and the main conference running from Friday, November 10th through Monday, November 13th. I'm excit…
How We Make Ketones | MWM Energy Metabolism Cliff Notes #32 [not-audio_url] [/not-audio_url]

Duration: 10:11
In conditions of glucose deprivation, such as fasting or carbohydrate restriction, ketogenesis serves to reduce our needs for glucose. This reduces the need to engage in the energetically wasteful process of gluconeogene…
Cortisol and Gluconeogenesis |MWM Energy Metabolism Cliff Notes #31 [not-audio_url] [/not-audio_url]

Duration: 9:36
The last lesson covered how insulin, glucagon, and allosteric regulators from within the liver ensure that the liver only engages in gluconeogenesis when it can and when it needs to. This lesson focuses on an additional…
Regulation of Gluconeogenesis | MWM Energy Metabolism Cliff Notes #30 [not-audio_url] [/not-audio_url]

Duration: 13:39
Since gluconeogenesis is extremely expensive, it has to be tightly regulated so that it only occurs when both of two conditions are met: 1) the liver has enough energy to invest a portion into synthesizing glucose, and 2…
Gluconeogenesis |MWM Energy Metabolism Cliff Notes #29 [not-audio_url] [/not-audio_url]

Duration: 10:25
Gluconeogenesis is extremely expensive. Three steps of glycolysis are so energetically favorable that they are irreversible. Getting around them requires four gluconeogenesis-specific enzymes and the investment of a much…
The Pentose Phosphate Pathway | MWM Energy Metabolism Cliff Notes #27 [not-audio_url] [/not-audio_url]

Duration: 10:34
The pentose phosphate pathway provides a deep look into a stunning array of essential roles for glucose. In it, glucose becomes the source of NADPH, used for antioxidant defense, detoxification, recycling of nutrients li…
Are We All Evolved to Eat High Protein? | Mastering Nutrition #38 [not-audio_url] [/not-audio_url]

Duration: 1:07:15
In August of this year, 25-year-old bodybuilding mom Meegan Hefford was found unconscious in her apartment, brought to the hospital where she was declared brain-dead, and died soon after. The cause? "Too much protein bef…
Insulin Doesn't Make You Fat | MWM Energy Metabolism Cliff Notes #26 [not-audio_url] [/not-audio_url]

Duration: 12:12
Although insulin promotes storage of fat in adipose tissue, this occurs in the context of multiple layers of regulation where energy balance is the final determinant of how much fat we store. In a caloric deficit, the lo…

«1...575859606162636465...72»