👿WHAT DECREASES MELATONIN?⁣
-Fluoride (Tan et al., 2018).⁣
-Stress/Cortisol (Jensen et al., 2016).⁣
-Artificial light (Gooley et al., 2011).⁣
-EMF exposure (Halgamuge et al., 2013).⁣
-Certain medications.⁣
-Short-term fasting from 2 to 7 days reduces blood melatonin levels by 20% (Peuhkuri et al., 2012).⁣
-Folate, magnesium, and zinc deficiencies.⁣
-Caffeine intake (Dragicevic et al., 2012). ⁣
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🌝RAISING MELATONIN NATURALLY:⁣
-Wear blue-blocking glasses.⁣
-Install blue blocking software like Iris and Flux on your laptop.⁣
-Rise with the sun and go to bed with the sunset.⁣
-Black-out lights during sleep.⁣
-Sufficient Vitamin D during the day.⁣
-Sufficient protein in the diet.⁣
-Earthing/grounding.⁣
-Adequate B6, B9, and B12.⁣
-Sufficient magnesium.⁣
-Optimal cortisol rhythm.⁣
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😮DANGERS OF HIGH DOSE MELATONIN:⁣
Acute melatonin administration in 21 healthy women impaired glucose tolerance in both the morning and evening. A therapeutic dose of melatonin (5 mg), impairs glucose tolerance primarily by decreasing insulin sensitivity concurrent with insufficient β-cell compensation in the evening, and primarily by decreased insulin release in the morning (Rubio-Sastre et al., 2014).⁣
Even 1 mg of melatonin acutely reduces glucose tolerance and insulin sensitivity (Cagnacci et al., 2001). The optimal time should be at least 2 hours after the last meal to allow partial recovery of normal plasma glucose values before melatonin administration. ⁣
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💥TAKEAWAY:⁣
Optimal levels of melatonin are necessary for ALL humans, especially for those ageing. Hang on a second, this is the oldest you’ve ever been! Striving to naturally raise melatonin production will lead to a myriad of health benefits. ⁣
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(This is not medical advice)⁣
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Photo By: By Tasty_Cat⁣
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