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Nutrients and sleep

cincodm
(@cincodm)
Member Admin

Hey folks, we just shared a great paper on sleep and gut health on our Facebook page. It had some excellent points on how certain nutrients can disrupt sleep.

They mention how several amino acids can impair sleep by increasing the production of neurotransmitters that promote wakefulness. These amino acids include:

  • Phenylalanine
  • Histamine
  • Tyramine

Consuming these amino acids in excess may increase production of adrenaline, noradrenaline, and other stimulating neurotransmitters. To find foods low or high in certain amino acids, we use the Nutrients Search tool at:

https://nutritiondata.self.com/tools/nutrient-search

They also mention that people with liver disease may benefit from supplementation with branched chain amino(BCAAs) and melatonin.

Severe liver disease alters the metabolism of amino acids, leading to the production of "false neurotransmitters" that disrupt sleep. BCAAs may be useful in preventing this problem.

Melatonin is of benefit because people with cirrhosis experience impaired melatonin production from light exposure.

If you'd like to check out the paper, which is excellent, it's available at:

https://www.medsci.org/v18p0593.pdf

 

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Topic starter Posted : 16/12/2020 12:54 pm
allmedscare
(@allmedscare)
New Member

Thank you guys it's a great piece of information.

ReplyQuote
Posted : 09/07/2021 11:00 am
allmedscare
(@allmedscare)
New Member

Thank you guys it's a great piece of information. But I have a situation, I am a vegan and have some calcium and cramps related issues. So I need your help to improve my amino acid which will eventually help me in my cramp situation.

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Posted : 13/07/2021 11:47 am
cincodm
(@cincodm)
Member Admin

Hello, amino acids really aren't something I'd address for ramps. Look more into elecotrlytes(Sodium, potassium, magnesium, etc.) A general rule of thumb is if you tend to have lower blood pressure and are a salty sweater, you may need to increase sodium intake by salting your food.

If you have a well-formulated vegan diet, it's unlikely your issue is potassium.

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Topic starter Posted : 14/07/2021 11:06 am
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