[h=3]Alternative Approach to Hypercortisol-Induced Sleep Problems[/h]An effective way to manage chronically elevated cortisol levels is to ensure that the adrenal glands are supported by proper nutrition. Vitamin B6, vitamin B5 (pantothenic acid), and vitamin C often become depleted with prolonged hyperactivity of adrenal gland activity and increased production of cortisol.21 These nutrients play a critical role in the optimal functioning of the adrenal gland and in the optimal manufacturing of adrenal hormones. Levels of these nutrients can be diminished during times of stress. For instance, urinary excretion of vitamin C is increased during stress, which is evidence of vitamin C “dumping.” Consequently, additional symptoms may develop with these nutritional deficiencies. Observations and a rich tradition of anecdotal writings and reports supporting this claim have shown that deficiencies in pantothenic acid results in fatigue, headaches, and insomnia. L-tyrosine and L-theanine support the adrenal glands by supporting NE production and are beneficial in combating fatigue and anxiety symptoms related to stress.22,23 In addition, the cortisol feedback mechanisms are dependent on adequate amounts of calcium, magnesium, potassium, manganese, and zinc.24 Therefore, supplementation of these nutrients along with other supporting agents, such as L-tyrosine and L-theanine, may help ameliorate some symptoms as well as assist in proper HPA axis functioning.
Ashwagandha (Withania somnifera), also known as Indian ginseng, has been shown to reduce corticosterone, a glucocorticoid hormone present in amphibians, reptiles, rodents, and birds that is structurally similar to cortisol.25,26 An array of clinical trials and laboratory research also support the use of ashwagandha in enhancing mood, reducing anxiety, and increasing energy.27-30
Magnolia (Magnolia officinalis), was studied in a randomized, parallel, placebo-controlled study in overweight premenopausal women and resulted in a decrease in transitory anxiety, although salivary cortisol levels were not significantly reduced.31Magnolia has been demonstrated to improve mood, increase relaxation, induce a restful sleep, and enhance stress reduction.32 In an unpublished study conducted at the Living Longer clinic, Cincinnati, Ohio, a proprietary blend of Magnolia officinalis and Phellodendron amurense was shown clinically to normalize the hormone levels associated with stress-induced obesity. It was demonstrated that this combination lowered cortisol levels by 37 percent and increased DHEA by 227 percent.
Phosphatidylserine (PS), also known as lecithin phosphatidylserine, is known to blunt the rise in cortisol and ACTH following strenuous training and significantly reduce both ACTH and cortisol levels after exposure to physical stress.33,24 Phosphatidylserine also has been shown to improve mood.35,36
Another approach to improving sleep is targeting GABA activity. Increasing GABA activity will decrease LC, PVN, and resultant HPA axis activity. One method to support GABA functioning is to decrease glutamate signaling. Glutamate and GABA activity oppose each other; therefore, decreasing glutamate activity will support healthy HPA axis activity. L-theanine is a glutamate receptor antagonist and has been shown to decrease brain NE levels secondarily to increasing GABA levels.37,38 Interestingly, N-acetylcysteine (NAC) is a known precursor for cysteine, necessary for the synthesis of glutathione,39,40 but also has been shown to decrease glutamate levels. NAC decreases glutamate by enhancing the activity of a cystine/glutamate antiporter. Glutamate is regulated by a cystine/glutamate antiporter that exchanges extraceullular cystine for intracellular glutamate.41 Ultimately, the actions of this antiporter serve to lessen synaptic glutamate levels. Furthermore, glutamate is involved in immune-cell signaling to increase dendritic cell maturation following the exposure to antigens. To address elevated glutamate at its source, evaluation of intestinal permeabilities, food sensitivities/allergies, and bacterial and/or viral infections need to be considered due their relationship to dendritic cell maturation via increase antigen presence.42
4-amino-3-phenylbutyric acid is a synthetic amino acid sold as a nutritional supplement that crosses the blood-brain barrier and is a GABA agonist.43 Like many other GABA agonists, 4-amino-3-phenylbutyric acid can promote sleep by stimulating sleep-promoting centers in the brain. It also supports healthy cortisol levels by inhibiting the LC release of NE into the PVN.
Rhodiola rosea is an adaptogenic herb that modulates cortisol.44 It reduces catecholamine release and prevents catecholamine depletion from the adrenal glands. In addition, research that was conducted in Russia indicates that it may stimulate opioid receptors,45which in turn can reduce NE excitability in the PVN and HPA axis activity.46
Many traditional botanicals (eg, American ginseng, ashwagandha, Asian ginseng, astragalus, cordyceps, reishi, eleutherococcus, holy basil, rhodiola, schisandra, maca, licorice and common nutritional supplements (eg, phosphatidylserine, L-theanine, 4-amino-3-phenylbutyric acid, NAC) have been utilized for their stabilizing effects on the HPA axis. Combination/multi-ingredient formulations are common in a whole-system approach to restoring HPA axis dysfunction, whether to increase or decrease cortisol levels.
I've been taking Melatonin 3mg for almost 3 years now, and it's certainly helped using it with nootropics. I've had no issues getting to sleep.
That being said, I've never taken nootropics after 3pm. Modafinil I take at 7am.
It's clearly stated that with most nootropics the abuse potential is almost 0. Piracetam is considered one of the more base nootropics making it quite safe in large amounts.
Firstly, what I want to ask you puggy is that is melatonin safe to consume over a long period of time?
I sometimes have trouble sleeping because of the preworkout and find that melatonin really helps but I don't want to rely on it fearing bad effects or inability to fall asleep by myself naturally in the future, the perfect combo that knocks me out is about 2.5mg melatonin and 1 cap of nocturnabal by muscle science.
Ive tried naturally remedies such as drinking peppermint tea, chamomile etc. before bed and find they do he'p me relax abit but are a hit and miss. They also sometimes give me very vivid and weird dreams .
i also have other supplements like calming my musashi, subtheanine, tyrosine, nopept, non stim focus xt, vitamin c and primarectam
Secondly, I also find that I have a hard time maintaining focus during the day, normally I would take a fat burner In The morning and that'll keep me energised til workout time where ill take a preworkout at about 5, right now I've tried to reduce my stims to only pre workout and find that during the day I'm alot slower, not as sharp and procrastinate alot more. I've been doing this for 3 months, I'm sure that with proper use of nootropics and supplementation I would be able to function alot better
i would think thats the noopept pups
regarding long term melatonin use theres no evidence yet
and 3mg is about a hundred times more than the body releases so take this into account also
until very recently it remained a research drug in australia but now there is prescription melatonin
unlike in the states where its the only hormone given the ok for otc
i smell profits in this motivation
Is there any harm with long term nightly melatonin use? I take it 5 times a week for about a year now, along with ZMA because it's a fantastic combo.
i would think thats the noopept pups
regarding long term melatonin use theres no evidence yet
and 3mg is about a hundred times more than the body releases so take this into account also
until very recently it remained a research drug in australia but now there is prescription melatonin
unlike in the states where its the only hormone given the ok for otc
i smell profits in this motivation
I've been on prescription for quite sometime used to get it from a compound pharmacy. They would try to charge me $20 for 40 tablets.
I ended up getting some on Ebay from seller with 99.9% rating for the same result as the pharmacy - $20 for 300 tablets.
So having used both, I can safely say both work. One is more dollars.
@C_T have you been taking Research Only psycho active drugs?
not for a few years, no.
i just got home from working in a lab, and thought i'd help a few others that had limited knowledge is all.
that ok with you? or you wanna paint me with another brush?
yeah when you got it from a compounding pharmacy, it was still classified as Research Only. so compound pharmacy's made it up (they ordered it and put it in a pill at your expense).
maybe lastyear? it became prescription medicine only. you can order it from usa and its not restricted medication, but it is prescription so in reality, customs is well within their right to ask for an aussie script before delivery.
i personally don't agree with usa making it otc, its being abused as a sleeping pill when its not like that... melatonin is apart of over 200 function in the body, and people in australia with awesome sunlight exposure, i just don't think we need it... except certain circumstances like having real trouble with shiftwork or flying internationally.
guess a valid use would also include daylight savings shift of bodyclock to make it smoother.
studies have shown perception of sleep and tiredness is no better than placebo. which is why they made it otc in usa, to make money. just look online about melatonin and everyone is "so groggy, have the best dreams" on it. well, PLACEBO at its finest. sad but true im sorry (when you read 1000 stories "groggy, great sleep" then you expect it when you sleep, fact is i cannot remember the last time i woke up not groggy or remembering a dream... that is life)
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