The Worst Supplements to Take at Night (spikes cortisol and ruins sleep)

DeLauer explains that maca's mechanism for improving erectile dysfunction involves increasing blood flow and blood pressure. This vasodilatory effect, while beneficial for sexual health, is counterproductive before bed because increased blood flow can disrupt sleep. He cites a study showing energy improvements over 4 weeks, suggesting the supplement is better suited for daytime use.

DeLauer discusses a study showing high-dose vitamin D (4,300+ IU) decreased melatonin at 3 months, but the body adapted at 1 year, suggesting tolerance. He also references a study where a 100,000 IU shot improved energy, indicating vitamin D's energizing effect. He personally takes cod liver oil earlier in the day and recommends getting vitamin D from food and sunlight when possible.

A study in Nutrition and Diabetes found high serum B12 was a risk factor for insomnia, particularly with supplemental intake. DeLauer recommends morning dosing to avoid sleep disruption.

DeLauer explains that magnesium is calming because it blocks glutamate signaling and enhances GABA, while calcium is excitatory. He cites studies showing calcium blocks magnesium absorption and that magnesium benefits are reduced with higher calcium intake. He recommends getting calcium from dairy, eggshells, and other foods.

DeLauer explains that the acidity of vitamin C can trigger stomach discomfort or the urge to use the bathroom, disrupting sleep. He recommends taking it earlier with food to mitigate this.

DeLauer shares his personal protocol: he takes half a packet of LMNT at night to avoid the full 1,000 mg sodium dose before bed, which he finds excessive. He takes the other half in the morning to balance hydration. He notes this is a strategy for morning workouts.

DeLauer expresses a preference for natural vitamin D sources, citing concerns about synthetic vitamin D's impact on sleep and the body's adaptation. He personally uses cod liver oil.

A study in Brain Behavior and Immunity found that after 3 months, high-dose vitamin D (4,300+ IU) decreased the melatonin metabolite 6-SMT, indicating reduced melatonin. However, at 1 year, melatonin levels rebounded as vitamin D levels slightly decreased, suggesting the body develops tolerance. This implies that high-dose vitamin D may disrupt sleep initially, but the body adapts. Another study showed that a 100,000 IU vitamin D shot rapidly improved energy, supporting the idea that vitamin D has an energizing effect. DeLauer suggests taking vitamin D earlier in the day with fats for better absorption and to avoid sleep disruption.

A study in Nutrition and Diabetes on type 2 diabetics found that high serum B12 was a risk factor for insomnia. The correlation was strongest with supplemental B12 intake. DeLauer explains that B12's role in energy production and oxygenation can interfere with sleep. He recommends taking B12 in the morning or reducing dosage.

DeLauer explains that magnesium occupies the NMDA receptor, blocking glutamate signaling and promoting GABAergic activity, which calms the nervous system. Calcium, however, is excitatory at the same receptor. Additionally, calcium blocks magnesium absorption in the gut, as shown in a rodent study. He cites a study showing that magnesium benefits are dose-dependent on calcium intake, meaning more calcium requires more magnesium to overcome the antagonism. He advises against calcium supplements, especially at night, and recommends getting calcium from food.

DeLauer explains that the acidity of vitamin C can irritate the stomach, leading to discomfort or the urge to use the bathroom, which can wake you up. He suggests taking vitamin C a few hours before bed and with food to mitigate this. Since it's water-soluble, spacing it out by a couple of hours is sufficient.

DeLauer cites a study showing maca improves ED by increasing blood flow and blood pressure, similar to PDE5 inhibitors. This vasodilatory effect can cause sleep issues, as increased blood flow before bed is counterproductive. He recommends taking maca earlier in the day, noting its benefits are more long-term than acute.

DeLauer shares his personal practice of taking half a packet of LMNT at night (500 mg sodium, 100 mg potassium, 30 mg magnesium) and the other half in the morning. He finds this balances hydration without the full dose's potential to disrupt sleep. He notes it's not directly for sleep but for morning hydration.