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Vitamin D 60-80 ng/ml Optimal For Sleep?

vitamin d sleep

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#1 calm--

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Posted 20 May 2017 - 03:09 AM


I've been unable to get enough sleep. Woke up after 4-5 hours then having difficulty to sleep again even though I'm still sleepy. 3g taurine helps a bit but it's still not enough. Then I found some articles that said vitamin d need to be in 60-80 ng/ml for optimal sleep. My current level is 45 ng/ml. I know that there are a lot of different opinions on optimal vitamin d levels. Any opinions?

 

https://www.ncbi.nlm...pubmed/22583560

https://bodyecology....nd-broken-sleep



#2 PeaceAndProsperity

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Posted 20 May 2017 - 11:43 AM

Your sleep issues have nothing to do with vitamin D. Taurine actually worsens ability to fall asleep and sleep quality. It is a melatonin antagonist.

If you have sleep issues then it's almost certainly an issue of overactivity of any of the monoamine neurotransmitters.



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#3 jack black

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Posted 20 May 2017 - 12:08 PM

Maybe your​ sleep cycle is dysregulated? I found low dose lithium in mid afternoon normalizes my diurnal rhythm.
Supposedly Cialis also works like that (no joke), but I haven't tried.
BTW, that level of D is normal. I have similar level while taking 5000 IU a day (VDR SNP).

Edited by jack black, 20 May 2017 - 12:13 PM.


#4 tunt01

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Posted 20 May 2017 - 12:26 PM

Sounds pretty far fetched to me.  Why supplement taurine and not glycine?  Search "glycine sleep" on the forum.



#5 pamojja

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Posted 20 May 2017 - 12:28 PM

For 8 years try to maintain my level between 60-80 ng/ml because of a CVD issue. In average I've been only at 60 with 8.800 IUs daily. High vitamin D3 is dependent on many co-factors. For example, a severe Mg deficiency developed thereby, needing in average 1.5 g/d of supplemented elemental Magnesium. Serum retinol stayed at a mediocre just above low of normal in serum, despite supplementing 25.000 IUs. And never forget vitamin K1 + K2 needed for that.

 

My sleep indeed has become better. Taurine never made it worse. But overall, the real reason for wanting that high a serum level has paid of.



#6 PeaceAndProsperity

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Posted 20 May 2017 - 01:45 PM

Take taurine before bed and see what happens. You won't fall asleep for a while and when you do it will worsen your sleep quality.


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#7 pamojja

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Posted 20 May 2017 - 01:53 PM

I do. And I had periods I didn't. Either way, it never made sleep quality worse. What is your 25(OH)D3 serum level in average?


Edited by pamojja, 20 May 2017 - 01:54 PM.


#8 sthira

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Posted 20 May 2017 - 02:43 PM

I've been unable to get enough sleep. Woke up after 4-5 hours then having difficulty to sleep again even though I'm still sleepy. 3g taurine helps a bit but it's still not enough. Then I found some articles that said vitamin d need to be in 60-80 ng/ml for optimal sleep. My current level is 45 ng/ml. I know that there are a lot of different opinions on optimal vitamin d levels. Any opinions?

https://www.ncbi.nlm...pubmed/22583560
https://bodyecology....nd-broken-sleep


I like your user name. And thanks for the good articles with references, these seem to support your idea that you may want to boost D 45ng/ml levels up a little to help with better sleep:

Gominak, S. C., & Stumpf, W. E. (2012). The world epidemic of sleep disorders is linked to vitamin D deficiency. Medical hypotheses, 79(2), 132-135.

McCarty, D. E., Chesson Jr, A. L., Jain, S. K., & Marino, A. A. (2013). The link between vitamin D metabolism and sleep medicine. Sleep medicine reviews.

I guess you test D levels consistently?

Sideshow: I wonder if taking D pills during the day rather than night makes any difference? The sun shines in the day, and doesn't at night. Does it matter for circadian rhythm? I'd think so...

Sounds pretty far fetched to me. Why supplement taurine and not glycine? Search "glycine sleep" on the forum.


I mix about 10g or so of USP grade l-glycine in chamomile tea before sleep, and it works the sleepy well for me. I like L-Glycine -- it's inexpensive, the body seems to need it, it seems to "work" in that small incremental way that's not really anti aging as much as it seems generally healthy.

No luck (for me) with taurine and sleep issues.

Coffee too late in the day messes with my sleep, worry keeps me up, my mind babbling on and on, shut up already, so meditation and calm measured focused breathing helps me. The sleep hygiene lit works, too -- so keep my room very dark, cool at night, clean sheets, keep the cat off my head, I like a white noise machine because I want no awareness of the copulating and fighting and drunk neighbors that exist high and low, left and right all around me, we're crammed in together, separated by broken code walls (I live in a sky pod surrounded by the many human messes all around me, and that includes living with myself)...

Meanwhile, boost your D levels to 60-80 ng/ml for optimal sleep; but also realize more "science" will come along to change this to more fucked up confusion, which may interrupt sleep due to worry, etcetera on and on...

#9 adamh

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Posted 20 May 2017 - 11:00 PM

I have problems waking up in the middle of the night and not being able to get back to sleep. Its gotten a lot better lately and I think its because of bpc 157 that I've been taking. I took it for other conditions and it helped with them. But then I read how it helps reset the gaba receptors and is good for withdrawals from gaba ergic things like benzos or alcohol. It was then I realized my sleep improvement came at about the same time I started the bpc 157. I'm not sure if sleep induction is any easier but I do stay asleep now. If I wake up briefly in the night I can go back to sleep unlike before. Its worth a try.



#10 gamesguru

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Posted 22 May 2017 - 02:27 PM

taurine is really one of those things that's not good for the gaba system long-term, scienceguy would turn in his grave.  with a half life of under an hour taurine is time-dependent enough to work differently when taken with breakfast vs dinner.  vitamin D and magnesium[1] on the other hand both have such stupendously long half-lives that you really only see a benefit with chronic use, and anything experienced after a single dose can be chalked up to the placebo effect.

 

you can find button mushrooms with vitamin d in most grocery stories, not hard to obtain 70-100% of your RDA that way.  they go great with everyday seasoning, sauteed next to a burger with fries and a pickle.  that plus literally 10 minutes of sun on your hands and face is all you should need.  another thing to consider is meditation, where serotonin and melatonin are among the most consistently affected parameters.


Edited by gamesguru, 22 May 2017 - 02:28 PM.


#11 calm--

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Posted 22 May 2017 - 02:43 PM

Thanks for the responses guys. I probably need to say more about myself. I've been diagnosed with obstructive sleep apnea about a year ago and has been using cpap for almost a year. Recently I found out I have low testosterone (around 200-400 ng/dl on 3 readings, my age is 40). I exhibit symptoms of low t such as easily depressed, anxious, irritable, brainfog, mental fatigue, excessive daytime sleepiness. Not sure if the unable to get enough sleep is caused by low t. Right now I'm trying to boost my testosterone naturally and find anything that can fix my sleep issue. If things failed, I might have to look into testosterone replacement therapy.

 

Your sleep issues have nothing to do with vitamin D. Taurine actually worsens ability to fall asleep and sleep quality. It is a melatonin antagonist.

If you have sleep issues then it's almost certainly an issue of overactivity of any of the monoamine neurotransmitters.

 

I understand my sleep issue is probably not caused by insufficient vitamin d. I just wonder though if putting myself in that 60-80 level might help with sleep. I'm desperate. And I figure it couldn't hurt. Can "overactivity of monoamine neurotransmitters" be tested?

 

Regarding 3g taurine, for the first 3 nights, I noticed waking up a couple times and I dream a lot. But the nice thing is that I can easily get to sleep again. I can slept for a total of 7-8 hours. Starting 4th night though, I don't feel anything anymore, and I'm back to only able to sleep 4-5 hours.

 

Sounds pretty far fetched to me.  Why supplement taurine and not glycine?  Search "glycine sleep" on the forum.

 

Thanks for the advice. Actually I took taurine to boost testosterone. Last night I took 2 tabs Doctor Best Chelated Magnesium (chelated with glycinate lysinate), and I had an amazing sleep for 4 hours. I still woke up after 4 hours though, and just tossing and turning till morning. I plan to add some straight glycine.



#12 calm--

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Posted 22 May 2017 - 02:50 PM

For 8 years try to maintain my level between 60-80 ng/ml because of a CVD issue. In average I've been only at 60 with 8.800 IUs daily. High vitamin D3 is dependent on many co-factors. For example, a severe Mg deficiency developed thereby, needing in average 1.5 g/d of supplemented elemental Magnesium. Serum retinol stayed at a mediocre just above low of normal in serum, despite supplementing 25.000 IUs. And never forget vitamin K1 + K2 needed for that.

 

My sleep indeed has become better. Taurine never made it worse. But overall, the real reason for wanting that high a serum level has paid of.

 

Thanks, I didn't know that kind of level of vitamin d need many cofactors. I might have to rethink my plan.

 

 

I like your user name. 

 

Thanks. It's something I'm trying to achieve, which I'm still far from.


Edited by calm--, 22 May 2017 - 02:54 PM.


#13 calm--

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Posted 22 May 2017 - 02:53 PM

I have problems waking up in the middle of the night and not being able to get back to sleep. Its gotten a lot better lately and I think its because of bpc 157 that I've been taking. I took it for other conditions and it helped with them. But then I read how it helps reset the gaba receptors and is good for withdrawals from gaba ergic things like benzos or alcohol. It was then I realized my sleep improvement came at about the same time I started the bpc 157. I'm not sure if sleep induction is any easier but I do stay asleep now. If I wake up briefly in the night I can go back to sleep unlike before. Its worth a try.

 

This is interesting. Going to read more about it.



#14 calm--

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Posted 22 May 2017 - 03:28 PM

 

I guess you test D levels consistently?

 

I have only tested it twice. A year ago my level is 60 something ng/ml, after a couple years of taking 2000 IU daily. I also jog a lot in the morning. Then a doc told me to stop.

 

So I stop for year and my recent test is 45 ng/ml.



#15 calm--

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Posted 23 May 2017 - 03:37 AM

I have problems waking up in the middle of the night and not being able to get back to sleep. Its gotten a lot better lately and I think its because of bpc 157 that I've been taking. I took it for other conditions and it helped with them. But then I read how it helps reset the gaba receptors and is good for withdrawals from gaba ergic things like benzos or alcohol. It was then I realized my sleep improvement came at about the same time I started the bpc 157. I'm not sure if sleep induction is any easier but I do stay asleep now. If I wake up briefly in the night I can go back to sleep unlike before. Its worth a try.

 

how do you take it and in what dose?



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#16 adamh

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Posted 24 May 2017 - 01:42 AM

 

I have problems waking up in the middle of the night and not being able to get back to sleep. Its gotten a lot better lately and I think its because of bpc 157 that I've been taking. I took it for other conditions and it helped with them. But then I read how it helps reset the gaba receptors and is good for withdrawals from gaba ergic things like benzos or alcohol. It was then I realized my sleep improvement came at about the same time I started the bpc 157. I'm not sure if sleep induction is any easier but I do stay asleep now. If I wake up briefly in the night I can go back to sleep unlike before. Its worth a try.

 

how do you take it and in what dose?

 

I just typed out a long response which was lost when longecity had a blip of some sort. I take around 125 mcg by mouth







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