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.
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