What’s more important when taking sleep supplements?
A common question we hear from our customers is:
“When it comes to taking sleep & recovery supplements, does the timing really matter? Or is it more about increasing my total intake of specific nutrients?”
The quick answer is: It depends on the nutrient.
The longer answer is below, where we breakdown the timing vs quantity question for each of the active ingredients in our PM Recovery Collagen. A quick guide to help you understand how each ingredient contributes to optimal rest & recovery and when timing or quantity is most important.
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Magnesium:
Magnesium is a nutrient essential for more than 300 processes in your body. Magnesium maintains a healthy immune system, regulates muscle and nerve function, ensures a steady blood pressure, and keeps your bones strong. Magnesium also helps manage blood sugar levels and is needed for protein and energy production. Source
Magnesium Intake for Sleep & Recovery:
“Magnesium is a key nutrient for sleep and can be taken at any time of day. It's more important to reach sufficient magnesium levels, which most people don't have, to fulfill its role in energy production, blood sugar balance, neurological and muscle function, immune health, and sleep regulation. Low levels of magnesium are strongly correlated with disruptions in sleep patterns and lower levels of melatonin.” - Dr. Justine Ward
Magnesium Final Verdict: Quantity > Timing
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L-Tryptophan:
L-Tryptophan is an amino acid, a protein building block, that can be found in many plant and animal proteins. L-Tryptophan is called an “essential” amino acid because the body does not produce it on its own. L-Tryptophan can be acquired from eating a well- rounded, healthy diet. It's important for the function and formation of important brain chemicals that help control mood and sleep.
L-Tryptophan is used to help with insomnia, sleep apnea, depression, anxiety, facial pain, a severe form of premenstrual syndrome called premenstrual dysphoric disorder (PMDD), smoking cessation, grinding teeth during sleep (bruxism), attention deficit-hyperactivity disorder (ADHD), Tourette's syndrome, and to improve athletic performance. Source
L-Tryptophan Intake for Sleep & Recovery:
“We know that not having enough L-tryptophan in general can limit your body's rate for building sufficient levels of serotonin and melatonin (both important for normal sleep function). Some studies have shown a decrease in time to fall asleep and fewer sleep disturbances when L-tryptophan is taken an hour before bed. So L-tryptophan is a bit of both - it’s good to prioritize getting sufficient quantities, but it may also have additional sleep benefits when taken before bed.” - Dr. Justine Ward
L-Tryptophan Final Verdict: Quantity = Timing
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Collagen:
Collagen is a type of protein and is composed mainly of the amino acids glycine, proline, and hydroxyproline. Collagen is found in connective tissue, skin, tendons, bones, and cartilage. It provides structural support to tissues and plays important roles in cellular processes, including:
- tissue repair
- immune response
- cellular communication
- cellular migration, a process necessary for tissue maintenance Source
Collagen Intake for Sleep & Recovery:
“Similarly to L-Tryptophan, Collagen falls into both camps when it comes to timing vs quantity of intake for sleep & recovery. Having more collagen peptides available will help with muscle, joint and connective tissue repair. Since most of this happens during your anabolic period during deep sleep, when growth hormone is highest, taking collagen before bed *may* be more advantageous. The glycine in collagen (which makes up about 1/3 of collagen) has also been shown to act as an inhibitory neurotransmitter (calming the central nervous system) and to help decrease core body temperature - which is critical for good quality deep sleep.” - Dr. Justine Ward
Collagen Final Verdict: Quantity = Timing
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L-Theanine:
L-Theanine is an amino acid commonly found primarily in green and black tea and some mushrooms. It’s said to help with relaxation, ease anxiety, stress, and reduce insomnia. Some research also suggests that L-Theanine may improve the function of the body’s immune system. Source
L-Theanine Intake for Sleep & Recovery:
"L-Theanine is mostly effective in the short period of time after intake. Therefore, this ingredient is more about the timing of intake than any of the other ingredients we have discussed. Studies conducted in Japan have shown improved sleep quality, improved dream quality, improved feeling of recovery from exhaustion or fatigue, improvement in a refreshed feeling upon awakening, and less intermittent awakening in the night when taking L-Theanine before bed.” - Dr. Justine Ward.
L-Theanine Final Verdict: Quantity < Timing
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There you have it! If you have any questions about sleep & recovery supplements, or sleep and health in general, don’t hesitate to get in touch. Until next time 😴.
Sleep tight,
Dr. J
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