Melatonin and Vitamin D3 act synergistically

golfergrandma

My malatonin is synthetic (no mention of any beef pineal gland).  Maybe the vegetarian works better?

Ted_Hutchinson

Both Melatonin and Vitamin D3 are substances made naturally in the human body. 

Skin is the source of vitamin D3 if we expose as much of it as possible to UVB containing sunlight (ideally between 10am and 3pm) while being very careful NOT TO BURN. Bright light exposure during the day followed by subdued light in the evening and sleeping in darkened bedrooms should improve the natural secretion of melatonin by the pineal gland. Our ability to make both vitamin d3 and melatonin declines as we age and in this case older means 35yrs and above. But even much older people (ie 80+) will still be able to improve both vitamin D and melatonin natural secretion by getting outside into bright sunlight around midday.

There is a useful free downloadable software program at stereopsis.com/flux called F Lux that dims you monitor dispay automatically so you don't have bright light shining directly into your eyes as you use your PC in the evening so melatonin secretion during the evening is improved.

You may also find using an eyemask as you sleep helps improve natural melatonin secretion and sleep quality.

May I suggest that Vitamin D supplementation is generally better absorbed with a meal containing fat and earlier in the day. Naturally our bodies generate vitamin D through the day and melatonin from evening through to morning so I don't think it's necessary to take them at the same time.

You may find time release melatonin suits you better, Taking one 3mg TR early evening and another 3mg TR as I get into bed suits me but there is probably a big variation in intakes for different people/ages. Be aware that melatonin can cause more vivid dreams particularly at first.

Most people require in the region of 5000iu/daily vitamin D3 though initially to raise status quickly it may be sensible to take a higher amount such as 10,000iu/daily for a short while, 8~12 weeks, to speed up the process. Regular 25(OH)D testing will enable you to find out how much vitamin D your body requires to keep around the 60mg/ml 150nmol/l level which ensures we always have stored vitamin d available.

DesignerMom

Ted-  Thank you for your excellent tips and explanation.  As you seem quite knowledgeable in this area, do you have an opinion on ideal vitamin D3 levels to try to achieve?  Do you have an opinion on Melatonin dosage?  Right now I am only taking 3mg.  I know some women who have worked up to 15 mg.  Thanks for your input.

Ted_Hutchinson

I've been following the vitamin D3 story for some years. 

If I had a cancer diagnosis I'd prefer to keep my 25(OH)D towards the 80ng/ml level. At present I stay around 60ng/ml 150nmol/l with 5000iu/daily and lots of sun in summer and use UVB tanning tubes in winter. I believe using supplements as well as using UVB is better than relying on either alone.

The individual variation in response for Vitamin D3 is so great that you cannot guess from intake alone what the resulting 25(OH)D. Grassrootshealth.org have a banner graph showing typical responses and the only sensible conclusion is that it's more than you think and you have to get a 25(OH)D test after 3~6months to find out how your body is responding and then keep testing every 6months until you are confident you can predict the result.

I think we have to be a bit careful about taking more melatonin than actually required for a good nights sleep. It can have a hangover effect in the morning particularly for diabetics who may find that too much affects fasting glucose. Bright light therapy first thing in the morning normally stops further melatonin production (which is why it helps people suffering from SAD) and if you were diabetic this may oblige you to adjust insulin usage.

However, it's also interesting to consider if the beneficial effects of a "traditional Mediterranean diet" in relation to lower BC incidence are derived from the melatonin content of the ingredients they use. Walnuts, red wine, olive oil, flaxseed, cherries sunflower seeds are some I can think of. There is a lot more to melatonin than just circadian rythm.

Melatonin is a good iron chelator and iron overload may become a problem for women after menopause. It's a pity regular blood donation isn't encouraged after monthly bleeds stop.  

DesignerMom

Ted-  Thank you for more great information.  I am learning lots from you today.  Luckily, we switched to a nearly total Mediterranean diet about 4 years ago.  Glad to hear that helps with things other than heart etc!  I know nothing about iron overload.  Guess that will be yet another research project.  Keep the info coming!

wenweb

Ted,  Thanks for the useful and interesting information!