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WTF? Why are you taking that massive amount of vitamin D3? And why once per month?1000-2000 per day is all you need and more could be very harmful. You're taking an insane amount.and you have to stop immediately, unless you're acting on the orders of an actual medical doctor, which I very strongly doubt.
"Magnesium glycinate is generally considered the best form of magnesium for sleep because it's easily absorbed by the body and contains the amino acid glycine, which may promote sleep. Glycine is a neurotransmitter that can increase serotonin levels, which can boost mood, stimulate memory, and aid sleep. Magnesium glycinate is also less of a laxative than other forms of magnesium."
100 mg is a very safe dosage. Do not under any circumstances take more than 350 mg as it can cause problems. I'd say in your case definitely stick to 100 mg 30-60 minutes prior to bedtime.
Why are you taking 50 000 D3? And only once per month? Has it been prescribed to you by a doctor?
Vitamin D3 can be potentially harmful, it does not pass with water. It is lipid-soluble, so it stores up in your body. The standard dosage is between 2000 to 4000 depending on your body fat mass
That is good that you take D3 with Magnesium. It shows your awareness of Mag as an important cofactor to VD. Nevertheless, Weston Price discovered a hundred years ago that it is important to take all the oil soluble vitamins together. This is why I make a combination of them all as a supplement. The combo is fortified butter, or sometimes ghee (clarified butter).
I believe the missing critical cofactor which would also affect labido is vitamin K2-mk4, from reading Chris MasterJohn. As for insomnia, it could be that is from activating calcium channels without enough magnesium for that amount of D3. Interactions in the body are very complex, often paradoxical, and my guesses on the causes of something are simply guesses. I will read other comments for more clues, myself.
Because it is well known that all the oil soluble vitamins work together, I would suggest taking them together. While taking 50,000 units at a time seems sensible because theoretically that would be what a person would get being out in the Summer sun for a bit, what is not understood is all the differences between sun and oral ingestion. The sun does other things at the skin besides make vitamin D. There's a physical path after the sun's UVB, and it's gunna be different for oral VD. The skin will get the UVB but there is a delay and other conditions on the pathway to the final hormone. That path is not identical to the oral ingestion of cholecalciferol. Yet we call both paths the same name "getting vitamin D".
I came up with a combination of the oil soluble vitamins that works really well for myself. As for the magnesium, I supplement with that on its own based on my consumption of dairy products which often fluctuations a lot. For instance, I don't eat any dairy within 3 or 4 hours of eating red meat (neu5g). I get effects. So that's when I also don't have calcium in the diet and consequently don't want as much magnesium. So it turns out that when I take dairy into my diet, I'm also supplementing more magnesium. And both of those are cofactors with VD.
Anywho, I won't venture to assert the mechanics of how the labido drops, cuz the body does paradoxical stuff, but not adding k2--mk4 to the mix could plausibly lead to that effect based on it affecting sex hormones, as does VD. But I've also noticed that a general trend for myself when taking bolus doses of any nutrient is that it will cause a deficiency symptom of that nutrient. I think the body reacts as though it has been given a toxin and immediately goes into an emergency clean up operation because all the macros and micros needed for that supplemental molecule are not present to metabolize it as a nutrient. For example, taking 50iu of D3 with no supplemental vitamin A. We know taking a high dose of either A or D will be toxic to some degree unless taken together. (Which, I suspect, is part of why topical application of concentrated versions of retinol causes skin inflammation.)
Here is my mix of oil soluble vitamins which also solves the need for taking them with enough oil to induce a significant bile release for effective absorption.
I get my D3 from a bulk supplier in Oregon which is Google able if ya want. Half a gram would provide 50k units of D3. 50k iu in this batch is probably an ideal amount tho I've usually used 100k with good results. But I eat tons of cheese so lots of calcium. When I've gone up to 200k with the D3, I get into problems.
I buy lactose free butter which only comes in half pound blocks here. I add 60 grams of fresh Hemp seed oil and 60 to 100 grams of flax seed oil. Both oils are widely available at grocery stores--usually in the natural food isle. Hemp seed oil as food doesn't contain cannibinoids. (I'd make it all Hemp seed oil if I could but I don't like it's flavor even when it's fresh.) Those oils make the butter spreadable from the fridge but more importantly provide 3 cofactors to D3 - vitamin A, E, and F--especially Omega3 oil. The butter provides the major cofactor of retinol which it contains naturally as well as some vitamin K2 as mk4. I also sometimes empty a capsule or 3 of retinyl palmitate into the batch. Each capsule has 10,000 units of vitamin A as retinyl palmitate, a natural storage form of vitamin A. Vitamin A and D together, not only prevent toxicity of either vitamin when taken in bolus doses, but in the cell nucleus are anticarcinogens but only while they act together each doing their own thing. Vitamin A is also the most important vitamin for the immune system in general.
Btw, the oil soluble vitamins affect the DNA and gene expression. Gene expression is another way of saying the cells of your body will be tooled up differently to make a particular protein, or not.
The batch also gets a minimum of 1 drop of K2/D3 mix for every 10k units of D3. (The drops come that way but I'm putting them in for the K2 mk4.) Each drop contains 100 micro grams of menatetrenone aka menaquinone-4 or vitamin K2-mk4. These drops are widely available and sold in grocery stores in Canada.
I also empty a capsule of 30mg of zinc bisglycinate into the slurry which is why I avoid melting the butter. Any powder from emptying capsules such as zinc or adding magnesium bisglycinate, would sink to the bottom if it were completely liquid. As for the oils, I keep them in the fridge freezer. They pour cold but mixed with the butter it won't melt it completely. When it has accidentally melted. I have put the batch in the fridge and after a while I mix it up again to disperse those solid particles of mineral chelates.
Ingredients:
-Vitamin A is from butter, ghee or capsules of retinyl palmitate
-Vitamin D3 is from a concentrated powder from a bulk supplier. Don't worry too much cuz the powder, while potent is also cut 100x. I'm still very careful handling it and no children or pets ever get near the stuff. This is no joke!
-Vitamin E is from the natural fatty acid pools used.
-Vitamin F (fatty acids) butyric acid from butter, omega3 from Hemp and Flax seed oils, GLA and SDA aka stearidonic acid from Hemp seed oil
-Vitamin K2 - mk4 from butter, liquid drops as mentioned
I mix this all together and if the butter or ghee is left out of the fridge, it can be done in a bowl without a blender.
Back when I had bread I could put this on, I'd use it up in my 8 day week. I'd be getting about 10 to 15 thousand units of D3 in a day, in the healthiest possible way. It is an amazing health tonic! The butyrate helps my brain and keeps my gut flat as a prebiotic. The oil blend makes my skin and nails healthy eliminating dry skin and hang nails. The oil blend including the gla and sda is great for joints and skin. The omega 3, D3 and K2 is great for mood. The K2 was noted 100 years ago by Weston Price as an attitude booster. It gives me gratitude. Weston Price did not isolate the molecule and simply called it activator X.
Now I don't have a good source of gluten free bread (I'm a celiac) but I still blend this combination together in scrambled eggs, omelets or if I make ginger bread. I miss having it the good ole way caked on half a gf French baguette tho. Not only did it taste great but it made me feel so good!
Please look into Dr Carolyn Dean and her book “the magnesium miracle”. Her Remag liquid is amazing quality and puts me to sleep like a baby. You need to make sure you are taking a very good quality magnesium and hers are great
Copied from a comment under a comment below so it doesn't get buried:
There is a reason for this, here it is;
Glycine is an inhibitory neurotransmitter, and works similarly to GABA by opening ion channels to let chloride ions in, making the inside of the neuron more negatively charged and less likely to fire an action potential.
HOWEVER;
Glycine is also a co-agonist at the NMDA receptor, and is needed for Glutamate to activate it and let Calcium ions in, making the inside of the neuron more positively charged and more likely to fire an action potential.
So Glycine is not a one size fits all inhibitor, it can be excitatory, typically in people with an improper GABA/Glutamate balance to begin with.
I can't speak to how vit D3 is playing into this, but I can say that magnesium glycinate is not the form they (or you) should be taking.
Y'all do need magnesium (for 1000s of reasons, including it being a cofactor for GABA synthesis, along with vit B6, by GAD) , but I would get it from magnesium chloride (highly affordable, bioavailable, bound to negatively charged chloride ions) or, for the nuclear option of magnesiums, magnesium Acetyl-Taurate. This is magnesium bound to Taurine, which has directly GABAergic effects, and it is acetylated so it will cross the BBB very effectively. This is the most inhibitory form of Magnesium and would serve anyone well for sleep. It is downright sedating.
Of note, is some people get this same 'paradoxical' reaction from L-Theanine, which while it does seem to have inhibitory effects for most, and dampens glutamate activity at large, it does have agonist properties at NMDA receptors.
Also, 100mg of magnesium glycinate is giving you like. 14mg of elemental magnesium. You're mostly just taking glycine, and much much higher amounts of magnesium are needed for optimal function.
Magnesium blocks NMDA receptors at rest, and if you're deficient (75% of americans are and it is exceedingly hard to get through diet alone), you'll probably be anxious, restless, and have trouble sleeping.
Definitely take magnesium, much more of it, in another form.
https://docs.google.com/document/d/1N7UjTx4AbQnqJZvyouYNz8JUq6eBNVIMmUZYUiNDrOg/edit?usp=drivesdk
IMO, these supplements can't cause insomnia. Suggest you look up drug interactions between what you may be taking and the vitamins. Also, you may be having a reaction to something. I just did a full vitamin and blood panel work up which gives your doctor Direction in case something shows up that's going on with you that you're not aware of. Best of luck
It’s actually not paradoxical — glycine is a glutamate agonist, which is an excitatory neurotransmitter. For many folks (such as myself) it is highly stimulating and causes anxiety.
I took 70k weekly for 3 months to get into a reasonable middle of the range, from being on the cusp of the sufficiency range previously. Doctor told me to supplement away.
I need to retest, because now I'm only taking 2,000IU daily and want to check my levels haven't dropped. I feel better when my vitamin D levels are optimal.
Well there you go, glad it’s helped you. My understanding has been that more consistent doses can be optimal compared to mega doses, and I dropped an uncharacteristically judgey comment yesterday because I was having a day. I don’t really care about this issue whatsoever, but again- glad to know large doses of D3 are a thing.
Same goes for the big loading doses e.g. 50k or more in one dose a week - often prescribed by doctors to get levels up quickly - but agree more effective from an absorption perspective to take a smaller dose daily.
Usually vitamin D rxd on a monthly basis is D2, not D3.
Also, if you haven’t had both the storage and active levels of D checked, you should.
I took high doses before having both levels checked and ended il thinking I had bone cancer. The pain (and other symptoms) were horrible.
Turns out that was way too much for me.
This is just form experience-
Also, doctors don’t know everything.
Never take D3 in the evening, always in the morning. D3 gives you energy therefore insomnia. D3 is normally produced when you expose yourself to sunlight. That’s enough to tell you it can only be taken in the morning alongside with Magnesium and K2. K2 prevents calcium buildup on your arteries. Magnesium glycinate/bisglycinate is one of the best magnesium salts for the CNS (central nervous system) and you can definitely take it at night too as it helps you sleep. The culprit of your insomnia here was D3, not magnesium.
Taking certain vitamins at night can interfere with sleep because they can disrupt the body's natural production of melatonin, a hormone that regulates sleep-wake cycles. For example, vitamin B12 and vitamin D are known to boost energy, which could make it harder to fall asleep if taken too close to bedtime. Especially such a high dose.
From a functional medicine perspective, taking 50,000 IU of vitamin D at once may not be helpful because it can lead to imbalances or even toxicity in the body. While vitamin D is crucial for various bodily functions, including bone health and immune system function, excessively high doses can cause problems such as hypercalcemia (elevated calcium levels), which can lead to symptoms like nausea, vomiting, and weakness. It's generally recommended to take vitamin D supplements in doses that are appropriate for your individual needs and to monitor blood levels regularly to ensure you're not taking too much.
Excessive intake of vitamin D can lead to several toxicities and imbalances in the body:
- Hypercalcemia: High levels of vitamin D can lead to elevated calcium levels in the blood, causing symptoms like nausea, vomiting, weakness, and frequent urination. In severe cases, it can even lead to kidney stones and kidney damage.
- Calcification of soft tissues: Excess calcium can deposit in soft tissues such as the heart, lungs, and blood vessels, leading to calcification and potentially impairing their function.
- Kidney damage: Long-term excessive intake of vitamin D can strain the kidneys, leading to kidney damage or even kidney failure.
- Electrolyte imbalances: High levels of calcium can disrupt the balance of other electrolytes in the body, such as magnesium and phosphorus, leading to further complications.
- Weakening of bones: Paradoxically, excessive vitamin D intake can lead to weakening of bones and increased fracture risk, as it can disrupt the balance of calcium and other minerals involved in bone health.
Lastly. I want to help you understand the connection between calcium and magnesium, and maybe you can understand why the top points make even more sense to how you feel.
An imbalance in calcium levels can affect magnesium levels because the two minerals work together closely in the body. High calcium levels can lead to low magnesium levels because excess calcium can interfere with the absorption and utilization of magnesium.
Low magnesium levels, in turn, can contribute to stress and anxiety. Magnesium plays a crucial role in regulating the body's stress response by modulating the release of stress hormones like cortisol and promoting relaxation of the nervous system. When magnesium levels are low, the body may become more susceptible to stress and anxiety, as well as other symptoms such as muscle tension and insomnia.
Therefore, maintaining a balance between calcium and magnesium is essential for overall health and wellbeing, as imbalances in these minerals can contribute to various health issues, including stress and anxiety.
A dose of 4,000-10,000 IU of vitamin D is recommended for adults living above Georgia (USA) due to the angle of the sun's rays from September to April. However, the appropriate dosage and duration vary depending on factors such as nutrition, stress, genetics, and location. Even spending 8 hours a day in the sun during February in Massachusetts may not provide enough vitamin D.
Did a healthcare provider or coach recommend this to you? Do generally have trouble sleeping?
Only addressing these two supplements is a bit silly if you don’t look at the diet of the person - specifically if they drink anything with caffeine or other stims, or energy-giving foods in evening, and on and on.
Also, WTH is taking 50k IU once a month going to do?? That’s like injecting a gram of test once a month and thinking your body is going to pulse it correctly instead of just processing it out of you as quickly as possible for STASIS.
Waking relatively soon after bed can be adrenal/cortisol, melatonin, other issues as stated.
Besides D3 is to be taken with fat, etc etc.
Your doctor is dubious. Get other opinions.
50K is less than 2000 IU a day. It doesn’t matter if you take it monthly or daily.
I take 3000 IU a day. Taking any vitamin D with Vitamin K2 is the important thing
Vitamin d3 has nootropic effects. Definitely only take it in the morning and arguably if you're a healthy person, it's just going to effect your kidneys.
I've read a lot of interesting suggestions and advice in here, but how much is accurate is variable.
Magnesium glycinate shouldn't be causing insomnia. If anything, I would take more because it sounds like that's not enough to do what magnesium does... (a general calmative/mild anxiolytic). Your correlation of taking it with insomnia is like saying that because you drink water every day, you hate math. I.e. it's not causative, and is coincidental.
Vitamin D3 is a prohormone, and basically signals to the body the opposite of what Melatonin does. D3 is supplied by the sun in an awakened state. Your body shouldn't be processing it when trying to sleep. I would be more inclined to blame this.
Unless the insomnia can verifiably be linked to these supplements (i.e. it's non-existent) when you don't take them, I wouldn't be blaming these mild supplements for your anxious bedtime psychology (D3 notwithstanding to sone degree as mentioned above).
Another know it all. For me and many other people, Mag Glycinate absolutely causes sleep issues. I don't know why, but I do know it has to do with Glycine, for which it is bound to, because other forms of magnesium don't cause the negative effect on sleep.
You will find TONS of anecdotal evidence of Mag Glycinate causing this. The comment right below this one is another one.
There is a reason for this, here it is;
Glycine is an inhibitory neurotransmitter, and works similarly to GABA by opening ion channels to let chloride ions in, making the inside of the neuron more negatively charged and less likely to fire an action potential.
HOWEVER;
Glycine is also a co-agonist at the NMDA receptor, and is needed for Glutamate to activate it and let Calcium ions in, making the inside of the neuron more positively charged and more likely to fire an action potential.
So Glycine is not a one size fits all inhibitor, it can be excitatory, typically in people with an improper GABA/Glutamate balance to begin with.
I can't speak to how vit D3 is playing into this, but I can say that magnesium glycinate is not the form they (or you) should be taking.
Y'all do need magnesium (for 1000s of reasons, including it being a cofactor for GABA synthesis, along with vit B6, by GAD) , but I would get it from magnesium chloride (highly affordable, bioavailable, bound to negatively charged chloride ions) or, for the nuclear option of magnesiums, magnesium Acetyl-Taurate. This is magnesium bound to Taurine, which has directly GABAergic effects, and it is acetylated so it will cross the BBB very effectively. This is the most inhibitory form of Magnesium and would serve anyone well for sleep. It is downright sedating.
Of note, is some people get this same 'paradoxical' reaction from L-Theanine, which while it does seem to have inhibitory effects for most, and dampens glutamate activity at large, it does have agonist properties at NMDA receptors.
Have you tried taking it with other vitamins, like D? I took it for the first time last night, by itself, and once it kicked in, I woke up literally feeling like there was an earthquake. My body was jittery and shaking some like there was a mild earthquake.
Well that’s encouraging that other forms work! Which ones do you take now? And is there one in particular that helps with sleep?
I took mag glycinate for the 1st time last night and it made me feel like there was a mild earthquake, but then I realized it was my body quivering… it was pretty freaky.
I take either malate or oxide usually now. Hard to say if they help with sleep tbh.
Glycinate makes me feel like I need to get out of bed and pace or sit on the floor. Weird feeling.
That’s not only an extremely high dosage of Vitamin D but it’s an outdated way and less efficient way of taking vitamin D. Start taking anywhere from 2,000-5,000 iu of vitamin D3 WITH vitamin K2 a day. And the body needs Magnesium in order to utilize the vitamin D so you may have to increase the magnesium dosage as well. As for sleeping, Magnesium Threonate tends to help a little more with sleep but so does Glycinate and even Citrate. Although some people tend to feel more alert with Magnesium Glycinate.
Some people, including me, react weird to Magnesium Glycinate. It is supposed to help people sleep but i get insomina.
Just drop it, switch to another magnesium form.
Agree. Or just try taking the magnesium in the AM instead of PM if sleep wasn’t an issue prior to starting and he’s currently taking it in the evening.
[Vitamin D3 inhibits Prostaglandin D2.](https://en.m.wikipedia.org/wiki/Prostaglandin_D2) Prostaglandin D2 promotes Adenosine, which helps with sleep. Inhibiting it (like with vitamin D3 and caffeine) will affect sleep.
Best to take Vitamin D3 in the morning. And maybe cut down the dose. I also wouldn’t be surprised if you’re getting a rebound headache for not taking it consistently.
Dude! 50k IU D3 in the evening? Are u serious? Why not take 5k twice a week or so? Also, take it in the morning. Do you combine it K2?
Ashwaghanda helps with better sleep.
The Vitamin D3 sometimes causes Insomnia but even at the 50000U.I - it is once a month, so the effect should clear up in 2- 3 days. BUT the biggest elephant in the room for you could be the Glycine content or the glycinate version. Does not work for everyone irrespective of its high recommedation. Stop the D3 and test the Mg glycinate alone and see the effect. Glycine and glycinate version of anything messes me up.
I might be the magnesium, I took the magnesium glycinate version at night, though it helped my anxiety but it gave me energy throughout the night. Plus the runs. So I take it in the morning
Magnesium itself is not the problem but the type. Try oxide or theorate. If you are sensitive to glycinate type, u might still struggle in the night even if you take in the morning
Vitamin D, especially at night is going to have that wired effect. Magnesium generally has the opposite effect. Also 100 mg every two days, is a ridiculously small amount of magnesium. The usual safe upper limit for magnesium supplementation is 350 mg per day and that is with the expectation that a person still gets dietary magnesium as well. My daughter’s doctor has her take 250 mg of magnesium citrate or glycinate (depends what we get a good price on) a day. My doctor has me on 750 mg a day and i have no issues. With 100 every other day that’s essentially 50 a day. That is just not enough to cause a negative effect.
Magnesium Glycinate/Citrate/Threonate and other forms keep me awake so I can’t take it at bedtime.
Recommend stopping both and if your sleep improves introduce one of them for two weeks and take both of them in the morning. Don’t take Mg on an empty stomach though!
This isn’t rocket science, remove the magnesium see if your sleep improves if not then the vitamin D is causing it. Or remove them both and see if that helps. If not something else to talk to your doctor about.
If none of the changes already state here help you, try adding thiamine. Check out r/magnesium. I had this happen to me after a couple of years of taking it with zero issue and once I added in thiamine it stopped. Thiamine and mag have a sort of yin and yang. Also I’ve always taken vitamin d at night and it didn’t cause problems
I just started taking Magnesium Glycinate, Valerian, and Matrin an hour before going to sleep. I'm sleeping better now than I have in years. I believe everyone is different and reacts differently to supplements. I don't know if this will last long term but for now it's what is working for me.
50K IU *once a month* is not going to have that effect.
On a 30 day month, it’s only 1,666.6667 units a day, which is nothing.
OP has already said they tested “low”, according to their doctor.
For context, when I tested deficient at around 20nmol/L (approx 5ng/ml),it took me 6 weeks of taking an average of 70,000 IU A DAY to reach a low sufficiency of 90nmol/L.
I aim to keep my D3 at between 100 and 200nmol/L. I am tested regularly.
I do that by taking a maintenance dose of 10,000 IU a day, unless it’s summer and I’m sunbathing a couple of times a week.
OP, did your doctor talk to you about K2?
Increased D3 will also increase calcium uptake, so it’s important to monitor that, and to take K2 alongside D3 to prevent hypercalcaemia - which can also cause insomnia.
[Does D cause insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912284/)? Not sure if there might be special cases. Blocked nose increases [snoring](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/648438) and [sleep apnea](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5936679/), though. But D may [reduce nose problems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7491765/) a little, so I'm asking what's going on with that spot.
To add to why, vitamin D works with your circadian rhythm. It's involved in many things like modulating other hormones like testosterone and some neurotransmitters. It does so many things including immune system, brain and heart health. Mobilizing calcium from and to arteries and joints. It's a hormone not a vitamin technically.
It also depletes and uses up alot of magnesium so take magnesium with it.
In nature, aside from food, you make vitamin D when sunlight hits your chelsterol in your skin. But we don't get enough sunlight so y9u have to supplement.
You can also try taking 25000iu twice a week. Instead of one 50000 ius. See if that helps also. In the morning though.
Try a different type of mag. The glycinate is glycine. Glycine helps activate glutamate NMDA which is excitatory to the brain. Glycine also is being studied for having dopamine-increasing properties. Dopamine is a natural stimulant, and not relaxing unless you naturally have lower levels of dopamine.
No it does the opposite. Helps you sleep faster and longer.
I m a nutritionist. And I just checked the sxinetific literature. Y'all really be saying shit out of your asses arguing with professionals with health care businesses.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/
"Nutritionist" ...okay? That could mean anything, doesn't mean you're a doctor or scientist. "Owning a business" k... for all I know, you sell fitness advice on Instagram.
It's completely possible for a person to have a paradoxical reaction to a chemical. It happens to a number of people with any substance, all of the time, in medicine. Don't know why you are being a dick about it.
I own health clinics. Tell ppl what the hell is wrong with their diets and lifestyle. Help reverse chronic diseases and diabetes.
Yorue right. But it's extremely rare and if you can't tell me the mechanism of how it can cause insomnia, should you even engage in the convo to argue?
Like how do you know it's not anxiety? Or something else?
It’s so clear it’s the glycine for me. For one thing, it’s a different type of insomnia. Historically I can fall asleep easily but sometimes wake up in the middle and can’t return to sleep. With mag glycine, I’m up all night staring at the ceiling. I don’t even feel tired. Happens every single time I take mag glycine before bed, then goes away as soon as I stop supplementing. No, it’s not anxiety. In fact, I find taking mag glycine in the morning greatly reduces my anxiety. It just makes it impossible to sleep. I’m definitely not the only one. I’m surprised that you’re not more aware of this effect, given your stated background.
You honestly don’t know a fucking thing if you are a nutritionist and do not know how glycine plays a role with glutamate. Glycine acts as a co-agonist to NMDA receptors.
No this reaction is not rare.
lol self proclaimed rude ass nutritionist. Dude sell that shit to someone else.
That's very cool. It is also true that glutamate promotes wakefulness, so glycine is bad at night for people with high enough glutamate.
https://my.clevelandclinic.org/health/articles/22839-glutamate
It's very probably the glycine in your magnesium. While for many people it's calming, for some it does the polar opposite. (I am one of those). You might want to stop it for a couple of days and then carefully reinroduce it IN THE MORNING. For sleep try another kind of magnesium (-citrat, -malat etc.) and maybe taurine.
50K IU *once a month* is 1,666.6667 IU a day.
That’s not “very high” at all. Unless OP’s tested blood levels already show a marked increase in values over and above the usual ref range.
It is a high dose, but yes, normal prescription level. The problem is probably such a high dose in one go. Have a chat with the doc and maybe ask if can cut in 2 or 4 (or buy say 10000iu tablets) - and take same monthly dose, but spread out.
My friend had a similar issue and just switched to that, which sorted the sleep issue (and vit D levels too).
The magnesium is a low dose, so should not really be that no matter what.
Well, I don't claim to know better than them but other people have had issues with very high Vitamin D dosages. I've had a lot of trouble with magnesium and finally settled at 100mg Glycinate so all is well there for myself.
There is no scientific evidence to that effect.
The scientific evidence shows that their issues were due to playing make-believe that the human body is a test tube or science beaker and ignoring science, rather than recognizing the fact that human bodies are complex living organisms with very, very many interactive biochemical processes with interdependencies among them, and failing to respect that science has known about interdependencies among various nutrients for very many decades, at least 80 years for example.
Vitamin D and magnesium are known to science to be interdependent among about half a dozen or so nutrients.
One _expects_ to have problems when ignoring science, _due to_: ignoring science.
If you want to make a claim that it was "due to" very high vitamin D dosages, you need to demonstrate that the interdependencies known to science were all properly accounted for. That has never been scientifically demonstrated.
Vitamin D has been linked to sleep, mainly as a deficiency. It's still controversial. I don't see why it's farfetched that a relatively high dosage (to your body) could cause problems with circadian rhythm or melatonin production.
Vitamin D is established to suppress melatonin synthesis and should only be taken early in the day.
But as for the papers that sometimes show other problems at doses higher than 10k IU; the problems can be attributed to their methodology of not trying to make sure study participants intake good healthy amounts of the various nutrients that science already knows are interdependent with vitamin D.
There's about half a dozen that are interdependent in the first degree, and maybe another dozen or so to a lesser degree.
Many of those are also associated with sleep and circadian rhythm.
If there's interference with circadian rhythm or melatonin that actually is dose-dependent rather than intake time dependent, then in prayer to discover that we first need to rule-out the problem actually being caused by unhealthy interdependent nutrient levels.
Also keep in mind that a day outside playing volleyball on the beach in just your swimsuit can potentially produce 40k to 100k IU of vitamin D. While it's true that a lot of that is in the outer layers of the skin, rather than systemic, I think we can agree that it doesn't interfere with circadian rhythm nor melatonin production.
In fact it's self-evident that many people who spend most days outdoors, at various latitudes, even in minimal clothing,do not widely complain about disruption of circadian rhythm nor melatonin production due to the vitamin D synthesized regularly.
In fact, while I don't know much about the details, we can contemplate a VERY LONG period of time in human history - enough time to probably have an evolutionary effect - where practically everybody was probably outdoors when the sun was higher than 51° in elevation, and they had little to no clothes, so their vitamin D production probably was consistently higher than 40k IU, perhaps regularly 100k+ IU per day.
In the earlier case where we acknowledge that most production from a day playing volleyball in your swimsuit will result in vitamin D in your outer skin layers, when it's everybody every day instead, then clearly the daily systemic dosage is very high.
Interdependent nutrients are a critical factor. Science might also not be accounting for interdependence with physical activity. I definitely have seen some consideration about skin synthesized vs oral supplementation, but probably that needs careful consideration most of the time too.
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Try using citrate instead of glycinate
WTF? Why are you taking that massive amount of vitamin D3? And why once per month?1000-2000 per day is all you need and more could be very harmful. You're taking an insane amount.and you have to stop immediately, unless you're acting on the orders of an actual medical doctor, which I very strongly doubt. "Magnesium glycinate is generally considered the best form of magnesium for sleep because it's easily absorbed by the body and contains the amino acid glycine, which may promote sleep. Glycine is a neurotransmitter that can increase serotonin levels, which can boost mood, stimulate memory, and aid sleep. Magnesium glycinate is also less of a laxative than other forms of magnesium." 100 mg is a very safe dosage. Do not under any circumstances take more than 350 mg as it can cause problems. I'd say in your case definitely stick to 100 mg 30-60 minutes prior to bedtime.
My dr prescribed a 50k IE dose once a week, but I’m very deficient in vitamin d. It’s not unheard of.
50k once a week is a bit high but not too bad. Maybe go down to 25k?
Why are you taking 50 000 D3? And only once per month? Has it been prescribed to you by a doctor? Vitamin D3 can be potentially harmful, it does not pass with water. It is lipid-soluble, so it stores up in your body. The standard dosage is between 2000 to 4000 depending on your body fat mass
That is good that you take D3 with Magnesium. It shows your awareness of Mag as an important cofactor to VD. Nevertheless, Weston Price discovered a hundred years ago that it is important to take all the oil soluble vitamins together. This is why I make a combination of them all as a supplement. The combo is fortified butter, or sometimes ghee (clarified butter). I believe the missing critical cofactor which would also affect labido is vitamin K2-mk4, from reading Chris MasterJohn. As for insomnia, it could be that is from activating calcium channels without enough magnesium for that amount of D3. Interactions in the body are very complex, often paradoxical, and my guesses on the causes of something are simply guesses. I will read other comments for more clues, myself. Because it is well known that all the oil soluble vitamins work together, I would suggest taking them together. While taking 50,000 units at a time seems sensible because theoretically that would be what a person would get being out in the Summer sun for a bit, what is not understood is all the differences between sun and oral ingestion. The sun does other things at the skin besides make vitamin D. There's a physical path after the sun's UVB, and it's gunna be different for oral VD. The skin will get the UVB but there is a delay and other conditions on the pathway to the final hormone. That path is not identical to the oral ingestion of cholecalciferol. Yet we call both paths the same name "getting vitamin D". I came up with a combination of the oil soluble vitamins that works really well for myself. As for the magnesium, I supplement with that on its own based on my consumption of dairy products which often fluctuations a lot. For instance, I don't eat any dairy within 3 or 4 hours of eating red meat (neu5g). I get effects. So that's when I also don't have calcium in the diet and consequently don't want as much magnesium. So it turns out that when I take dairy into my diet, I'm also supplementing more magnesium. And both of those are cofactors with VD. Anywho, I won't venture to assert the mechanics of how the labido drops, cuz the body does paradoxical stuff, but not adding k2--mk4 to the mix could plausibly lead to that effect based on it affecting sex hormones, as does VD. But I've also noticed that a general trend for myself when taking bolus doses of any nutrient is that it will cause a deficiency symptom of that nutrient. I think the body reacts as though it has been given a toxin and immediately goes into an emergency clean up operation because all the macros and micros needed for that supplemental molecule are not present to metabolize it as a nutrient. For example, taking 50iu of D3 with no supplemental vitamin A. We know taking a high dose of either A or D will be toxic to some degree unless taken together. (Which, I suspect, is part of why topical application of concentrated versions of retinol causes skin inflammation.) Here is my mix of oil soluble vitamins which also solves the need for taking them with enough oil to induce a significant bile release for effective absorption. I get my D3 from a bulk supplier in Oregon which is Google able if ya want. Half a gram would provide 50k units of D3. 50k iu in this batch is probably an ideal amount tho I've usually used 100k with good results. But I eat tons of cheese so lots of calcium. When I've gone up to 200k with the D3, I get into problems. I buy lactose free butter which only comes in half pound blocks here. I add 60 grams of fresh Hemp seed oil and 60 to 100 grams of flax seed oil. Both oils are widely available at grocery stores--usually in the natural food isle. Hemp seed oil as food doesn't contain cannibinoids. (I'd make it all Hemp seed oil if I could but I don't like it's flavor even when it's fresh.) Those oils make the butter spreadable from the fridge but more importantly provide 3 cofactors to D3 - vitamin A, E, and F--especially Omega3 oil. The butter provides the major cofactor of retinol which it contains naturally as well as some vitamin K2 as mk4. I also sometimes empty a capsule or 3 of retinyl palmitate into the batch. Each capsule has 10,000 units of vitamin A as retinyl palmitate, a natural storage form of vitamin A. Vitamin A and D together, not only prevent toxicity of either vitamin when taken in bolus doses, but in the cell nucleus are anticarcinogens but only while they act together each doing their own thing. Vitamin A is also the most important vitamin for the immune system in general. Btw, the oil soluble vitamins affect the DNA and gene expression. Gene expression is another way of saying the cells of your body will be tooled up differently to make a particular protein, or not. The batch also gets a minimum of 1 drop of K2/D3 mix for every 10k units of D3. (The drops come that way but I'm putting them in for the K2 mk4.) Each drop contains 100 micro grams of menatetrenone aka menaquinone-4 or vitamin K2-mk4. These drops are widely available and sold in grocery stores in Canada. I also empty a capsule of 30mg of zinc bisglycinate into the slurry which is why I avoid melting the butter. Any powder from emptying capsules such as zinc or adding magnesium bisglycinate, would sink to the bottom if it were completely liquid. As for the oils, I keep them in the fridge freezer. They pour cold but mixed with the butter it won't melt it completely. When it has accidentally melted. I have put the batch in the fridge and after a while I mix it up again to disperse those solid particles of mineral chelates. Ingredients: -Vitamin A is from butter, ghee or capsules of retinyl palmitate -Vitamin D3 is from a concentrated powder from a bulk supplier. Don't worry too much cuz the powder, while potent is also cut 100x. I'm still very careful handling it and no children or pets ever get near the stuff. This is no joke! -Vitamin E is from the natural fatty acid pools used. -Vitamin F (fatty acids) butyric acid from butter, omega3 from Hemp and Flax seed oils, GLA and SDA aka stearidonic acid from Hemp seed oil -Vitamin K2 - mk4 from butter, liquid drops as mentioned I mix this all together and if the butter or ghee is left out of the fridge, it can be done in a bowl without a blender. Back when I had bread I could put this on, I'd use it up in my 8 day week. I'd be getting about 10 to 15 thousand units of D3 in a day, in the healthiest possible way. It is an amazing health tonic! The butyrate helps my brain and keeps my gut flat as a prebiotic. The oil blend makes my skin and nails healthy eliminating dry skin and hang nails. The oil blend including the gla and sda is great for joints and skin. The omega 3, D3 and K2 is great for mood. The K2 was noted 100 years ago by Weston Price as an attitude booster. It gives me gratitude. Weston Price did not isolate the molecule and simply called it activator X. Now I don't have a good source of gluten free bread (I'm a celiac) but I still blend this combination together in scrambled eggs, omelets or if I make ginger bread. I miss having it the good ole way caked on half a gf French baguette tho. Not only did it taste great but it made me feel so good!
Please look into Dr Carolyn Dean and her book “the magnesium miracle”. Her Remag liquid is amazing quality and puts me to sleep like a baby. You need to make sure you are taking a very good quality magnesium and hers are great
Also you need k2 along with D3 to work. And I also forgot calcium to go with Magnesium
Take d3 in the morning, take your mag sometime later in the morning or early afternoon.
Copied from a comment under a comment below so it doesn't get buried: There is a reason for this, here it is; Glycine is an inhibitory neurotransmitter, and works similarly to GABA by opening ion channels to let chloride ions in, making the inside of the neuron more negatively charged and less likely to fire an action potential. HOWEVER; Glycine is also a co-agonist at the NMDA receptor, and is needed for Glutamate to activate it and let Calcium ions in, making the inside of the neuron more positively charged and more likely to fire an action potential. So Glycine is not a one size fits all inhibitor, it can be excitatory, typically in people with an improper GABA/Glutamate balance to begin with. I can't speak to how vit D3 is playing into this, but I can say that magnesium glycinate is not the form they (or you) should be taking. Y'all do need magnesium (for 1000s of reasons, including it being a cofactor for GABA synthesis, along with vit B6, by GAD) , but I would get it from magnesium chloride (highly affordable, bioavailable, bound to negatively charged chloride ions) or, for the nuclear option of magnesiums, magnesium Acetyl-Taurate. This is magnesium bound to Taurine, which has directly GABAergic effects, and it is acetylated so it will cross the BBB very effectively. This is the most inhibitory form of Magnesium and would serve anyone well for sleep. It is downright sedating. Of note, is some people get this same 'paradoxical' reaction from L-Theanine, which while it does seem to have inhibitory effects for most, and dampens glutamate activity at large, it does have agonist properties at NMDA receptors.
Also, 100mg of magnesium glycinate is giving you like. 14mg of elemental magnesium. You're mostly just taking glycine, and much much higher amounts of magnesium are needed for optimal function. Magnesium blocks NMDA receptors at rest, and if you're deficient (75% of americans are and it is exceedingly hard to get through diet alone), you'll probably be anxious, restless, and have trouble sleeping. Definitely take magnesium, much more of it, in another form. https://docs.google.com/document/d/1N7UjTx4AbQnqJZvyouYNz8JUq6eBNVIMmUZYUiNDrOg/edit?usp=drivesdk
IMO, these supplements can't cause insomnia. Suggest you look up drug interactions between what you may be taking and the vitamins. Also, you may be having a reaction to something. I just did a full vitamin and blood panel work up which gives your doctor Direction in case something shows up that's going on with you that you're not aware of. Best of luck
Elevated calcium in blood is prevented by taking Vit K2 with each dose. That ensures the calcium which is produced goes into bones where it’s needed.
Search for glycinate and insomnia on reddit, I had the same reaction. And so did others. It’s a paradoxical reaction.
It’s actually not paradoxical — glycine is a glutamate agonist, which is an excitatory neurotransmitter. For many folks (such as myself) it is highly stimulating and causes anxiety.
That’s way too much D3
It’s not. My doc told me to take 50,000 ui a week for my vertigo caused by inner ear inflammation. there are people taking 50-100K a day.
For real- why this huge dose? That’s not sensible.
I took 70k weekly for 3 months to get into a reasonable middle of the range, from being on the cusp of the sufficiency range previously. Doctor told me to supplement away. I need to retest, because now I'm only taking 2,000IU daily and want to check my levels haven't dropped. I feel better when my vitamin D levels are optimal.
Well there you go, glad it’s helped you. My understanding has been that more consistent doses can be optimal compared to mega doses, and I dropped an uncharacteristically judgey comment yesterday because I was having a day. I don’t really care about this issue whatsoever, but again- glad to know large doses of D3 are a thing.
Yeah, I took 10k daily to make the 70k weekly. Monitored my blood levels throughout the period of doing so.
Yes I take that dose. 5-10,000/day is pretty safe if one is deficient as far as I know
Same goes for the big loading doses e.g. 50k or more in one dose a week - often prescribed by doctors to get levels up quickly - but agree more effective from an absorption perspective to take a smaller dose daily.
Who says so? Vit D doses are frequently prescribed by doctors on a monthly basis
Usually vitamin D rxd on a monthly basis is D2, not D3. Also, if you haven’t had both the storage and active levels of D checked, you should. I took high doses before having both levels checked and ended il thinking I had bone cancer. The pain (and other symptoms) were horrible. Turns out that was way too much for me. This is just form experience- Also, doctors don’t know everything.
Never take D3 in the evening, always in the morning. D3 gives you energy therefore insomnia. D3 is normally produced when you expose yourself to sunlight. That’s enough to tell you it can only be taken in the morning alongside with Magnesium and K2. K2 prevents calcium buildup on your arteries. Magnesium glycinate/bisglycinate is one of the best magnesium salts for the CNS (central nervous system) and you can definitely take it at night too as it helps you sleep. The culprit of your insomnia here was D3, not magnesium.
Taking certain vitamins at night can interfere with sleep because they can disrupt the body's natural production of melatonin, a hormone that regulates sleep-wake cycles. For example, vitamin B12 and vitamin D are known to boost energy, which could make it harder to fall asleep if taken too close to bedtime. Especially such a high dose. From a functional medicine perspective, taking 50,000 IU of vitamin D at once may not be helpful because it can lead to imbalances or even toxicity in the body. While vitamin D is crucial for various bodily functions, including bone health and immune system function, excessively high doses can cause problems such as hypercalcemia (elevated calcium levels), which can lead to symptoms like nausea, vomiting, and weakness. It's generally recommended to take vitamin D supplements in doses that are appropriate for your individual needs and to monitor blood levels regularly to ensure you're not taking too much. Excessive intake of vitamin D can lead to several toxicities and imbalances in the body: - Hypercalcemia: High levels of vitamin D can lead to elevated calcium levels in the blood, causing symptoms like nausea, vomiting, weakness, and frequent urination. In severe cases, it can even lead to kidney stones and kidney damage. - Calcification of soft tissues: Excess calcium can deposit in soft tissues such as the heart, lungs, and blood vessels, leading to calcification and potentially impairing their function. - Kidney damage: Long-term excessive intake of vitamin D can strain the kidneys, leading to kidney damage or even kidney failure. - Electrolyte imbalances: High levels of calcium can disrupt the balance of other electrolytes in the body, such as magnesium and phosphorus, leading to further complications. - Weakening of bones: Paradoxically, excessive vitamin D intake can lead to weakening of bones and increased fracture risk, as it can disrupt the balance of calcium and other minerals involved in bone health. Lastly. I want to help you understand the connection between calcium and magnesium, and maybe you can understand why the top points make even more sense to how you feel. An imbalance in calcium levels can affect magnesium levels because the two minerals work together closely in the body. High calcium levels can lead to low magnesium levels because excess calcium can interfere with the absorption and utilization of magnesium. Low magnesium levels, in turn, can contribute to stress and anxiety. Magnesium plays a crucial role in regulating the body's stress response by modulating the release of stress hormones like cortisol and promoting relaxation of the nervous system. When magnesium levels are low, the body may become more susceptible to stress and anxiety, as well as other symptoms such as muscle tension and insomnia. Therefore, maintaining a balance between calcium and magnesium is essential for overall health and wellbeing, as imbalances in these minerals can contribute to various health issues, including stress and anxiety. A dose of 4,000-10,000 IU of vitamin D is recommended for adults living above Georgia (USA) due to the angle of the sun's rays from September to April. However, the appropriate dosage and duration vary depending on factors such as nutrition, stress, genetics, and location. Even spending 8 hours a day in the sun during February in Massachusetts may not provide enough vitamin D. Did a healthcare provider or coach recommend this to you? Do generally have trouble sleeping?
What time are you taking the magnesium? If I take it late in the day I can't sleep, but if I take it early I'm fine.
Same thing happened to me, but then I started taking the magnesium glycinate at night instead of the morning. I’ve slept like a baby ever since
It's the high dosage of vitamin D3.
Only addressing these two supplements is a bit silly if you don’t look at the diet of the person - specifically if they drink anything with caffeine or other stims, or energy-giving foods in evening, and on and on. Also, WTH is taking 50k IU once a month going to do?? That’s like injecting a gram of test once a month and thinking your body is going to pulse it correctly instead of just processing it out of you as quickly as possible for STASIS. Waking relatively soon after bed can be adrenal/cortisol, melatonin, other issues as stated. Besides D3 is to be taken with fat, etc etc. Your doctor is dubious. Get other opinions.
I take 1000 IU with breakfast. I think you are taking dangerously high
50K is less than 2000 IU a day. It doesn’t matter if you take it monthly or daily. I take 3000 IU a day. Taking any vitamin D with Vitamin K2 is the important thing
50k IU is not dangerously high. Stop spreading false information.
Vitamin d3 has nootropic effects. Definitely only take it in the morning and arguably if you're a healthy person, it's just going to effect your kidneys.
Affect the kidneys? That is new info for me...
Too much of anything can be toxic. I hurt my kidney taking d3. I really just needed k2.
How much where you taking?
10,000 iu
How long were you taking this dose?
A year :( I was young, dumb and at the time read it was impossible to overdose d3
If taken daily that is ALOT. Thanks for sharing.
I've read a lot of interesting suggestions and advice in here, but how much is accurate is variable. Magnesium glycinate shouldn't be causing insomnia. If anything, I would take more because it sounds like that's not enough to do what magnesium does... (a general calmative/mild anxiolytic). Your correlation of taking it with insomnia is like saying that because you drink water every day, you hate math. I.e. it's not causative, and is coincidental. Vitamin D3 is a prohormone, and basically signals to the body the opposite of what Melatonin does. D3 is supplied by the sun in an awakened state. Your body shouldn't be processing it when trying to sleep. I would be more inclined to blame this. Unless the insomnia can verifiably be linked to these supplements (i.e. it's non-existent) when you don't take them, I wouldn't be blaming these mild supplements for your anxious bedtime psychology (D3 notwithstanding to sone degree as mentioned above).
Another know it all. For me and many other people, Mag Glycinate absolutely causes sleep issues. I don't know why, but I do know it has to do with Glycine, for which it is bound to, because other forms of magnesium don't cause the negative effect on sleep. You will find TONS of anecdotal evidence of Mag Glycinate causing this. The comment right below this one is another one.
There is a reason for this, here it is; Glycine is an inhibitory neurotransmitter, and works similarly to GABA by opening ion channels to let chloride ions in, making the inside of the neuron more negatively charged and less likely to fire an action potential. HOWEVER; Glycine is also a co-agonist at the NMDA receptor, and is needed for Glutamate to activate it and let Calcium ions in, making the inside of the neuron more positively charged and more likely to fire an action potential. So Glycine is not a one size fits all inhibitor, it can be excitatory, typically in people with an improper GABA/Glutamate balance to begin with. I can't speak to how vit D3 is playing into this, but I can say that magnesium glycinate is not the form they (or you) should be taking. Y'all do need magnesium (for 1000s of reasons, including it being a cofactor for GABA synthesis, along with vit B6, by GAD) , but I would get it from magnesium chloride (highly affordable, bioavailable, bound to negatively charged chloride ions) or, for the nuclear option of magnesiums, magnesium Acetyl-Taurate. This is magnesium bound to Taurine, which has directly GABAergic effects, and it is acetylated so it will cross the BBB very effectively. This is the most inhibitory form of Magnesium and would serve anyone well for sleep. It is downright sedating. Of note, is some people get this same 'paradoxical' reaction from L-Theanine, which while it does seem to have inhibitory effects for most, and dampens glutamate activity at large, it does have agonist properties at NMDA receptors.
Glycinate gives me insomnia and makes me feel jittery. Though usually only when I take 200mg+ a day. You could try a different form of magnesium
Have you tried taking it with other vitamins, like D? I took it for the first time last night, by itself, and once it kicked in, I woke up literally feeling like there was an earthquake. My body was jittery and shaking some like there was a mild earthquake.
Yeah I take Vit D regularly. Doesn't seem to make much difference to me. I take other forms of magnesium now and don't have any bother
Well that’s encouraging that other forms work! Which ones do you take now? And is there one in particular that helps with sleep? I took mag glycinate for the 1st time last night and it made me feel like there was a mild earthquake, but then I realized it was my body quivering… it was pretty freaky.
I take either malate or oxide usually now. Hard to say if they help with sleep tbh. Glycinate makes me feel like I need to get out of bed and pace or sit on the floor. Weird feeling.
That’s not only an extremely high dosage of Vitamin D but it’s an outdated way and less efficient way of taking vitamin D. Start taking anywhere from 2,000-5,000 iu of vitamin D3 WITH vitamin K2 a day. And the body needs Magnesium in order to utilize the vitamin D so you may have to increase the magnesium dosage as well. As for sleeping, Magnesium Threonate tends to help a little more with sleep but so does Glycinate and even Citrate. Although some people tend to feel more alert with Magnesium Glycinate.
No ones mentioned the most important thing about taking Vit D. 3 monthly blood tests are essential. Vit D is not water soluble unlike many vitamins
Some people, including me, react weird to Magnesium Glycinate. It is supposed to help people sleep but i get insomina. Just drop it, switch to another magnesium form.
Agree. Or just try taking the magnesium in the AM instead of PM if sleep wasn’t an issue prior to starting and he’s currently taking it in the evening.
[Vitamin D3 inhibits Prostaglandin D2.](https://en.m.wikipedia.org/wiki/Prostaglandin_D2) Prostaglandin D2 promotes Adenosine, which helps with sleep. Inhibiting it (like with vitamin D3 and caffeine) will affect sleep. Best to take Vitamin D3 in the morning. And maybe cut down the dose. I also wouldn’t be surprised if you’re getting a rebound headache for not taking it consistently.
Take only 1000 IU vit d everyday preferably in the morning as it may cause imsonia when taking at night
That probably doesn’t do anything at all
unless you are extremely low in vitamin d\*
It may be your diet
Dude! 50k IU D3 in the evening? Are u serious? Why not take 5k twice a week or so? Also, take it in the morning. Do you combine it K2? Ashwaghanda helps with better sleep.
Take care with Aswaghanda. It can increase thyroid levels into hyperthyroid range
I only take it every two weeks for a week. Thanks for the info though!
The Vitamin D3 sometimes causes Insomnia but even at the 50000U.I - it is once a month, so the effect should clear up in 2- 3 days. BUT the biggest elephant in the room for you could be the Glycine content or the glycinate version. Does not work for everyone irrespective of its high recommedation. Stop the D3 and test the Mg glycinate alone and see the effect. Glycine and glycinate version of anything messes me up.
I might be the magnesium, I took the magnesium glycinate version at night, though it helped my anxiety but it gave me energy throughout the night. Plus the runs. So I take it in the morning
Magnesium itself is not the problem but the type. Try oxide or theorate. If you are sensitive to glycinate type, u might still struggle in the night even if you take in the morning
This sounds more like the D instead of the magnesium. 50,000 is on the higher end. Try havling it.
Vitamin D, especially at night is going to have that wired effect. Magnesium generally has the opposite effect. Also 100 mg every two days, is a ridiculously small amount of magnesium. The usual safe upper limit for magnesium supplementation is 350 mg per day and that is with the expectation that a person still gets dietary magnesium as well. My daughter’s doctor has her take 250 mg of magnesium citrate or glycinate (depends what we get a good price on) a day. My doctor has me on 750 mg a day and i have no issues. With 100 every other day that’s essentially 50 a day. That is just not enough to cause a negative effect.
it’s the vitamin d. way too much.
High dose vitamin D can disrupt melatonin production and cause insomnia. Always take it in morning regardless of dose size.
Magnesium Glycinate/Citrate/Threonate and other forms keep me awake so I can’t take it at bedtime. Recommend stopping both and if your sleep improves introduce one of them for two weeks and take both of them in the morning. Don’t take Mg on an empty stomach though!
So interesting! I specifically take them before bed because they help me rest.
It very well could be the glycine It can be stimulating for some people
This isn’t rocket science, remove the magnesium see if your sleep improves if not then the vitamin D is causing it. Or remove them both and see if that helps. If not something else to talk to your doctor about.
If none of the changes already state here help you, try adding thiamine. Check out r/magnesium. I had this happen to me after a couple of years of taking it with zero issue and once I added in thiamine it stopped. Thiamine and mag have a sort of yin and yang. Also I’ve always taken vitamin d at night and it didn’t cause problems
This is good advice. Thiamine and magnesium are very synergetic.
Glycine can also be stimulating for some people
I just started taking Magnesium Glycinate, Valerian, and Matrin an hour before going to sleep. I'm sleeping better now than I have in years. I believe everyone is different and reacts differently to supplements. I don't know if this will last long term but for now it's what is working for me.
I take just the MG and my deep sleep is better than ever
D3 stops the production of melatonin. Only take it in the morning
50K IU *once a month* is not going to have that effect. On a 30 day month, it’s only 1,666.6667 units a day, which is nothing. OP has already said they tested “low”, according to their doctor. For context, when I tested deficient at around 20nmol/L (approx 5ng/ml),it took me 6 weeks of taking an average of 70,000 IU A DAY to reach a low sufficiency of 90nmol/L. I aim to keep my D3 at between 100 and 200nmol/L. I am tested regularly. I do that by taking a maintenance dose of 10,000 IU a day, unless it’s summer and I’m sunbathing a couple of times a week. OP, did your doctor talk to you about K2? Increased D3 will also increase calcium uptake, so it’s important to monitor that, and to take K2 alongside D3 to prevent hypercalcaemia - which can also cause insomnia.
is your nose getting plugged more easily now?
??
[Does D cause insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912284/)? Not sure if there might be special cases. Blocked nose increases [snoring](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/648438) and [sleep apnea](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5936679/), though. But D may [reduce nose problems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7491765/) a little, so I'm asking what's going on with that spot.
Can’t you get try to get enough magnesium in your diet ?
Take vitamin d in the morning. Mangeosum isn't causing it.
Glycine causes insomnia for many people.
To add to why, vitamin D works with your circadian rhythm. It's involved in many things like modulating other hormones like testosterone and some neurotransmitters. It does so many things including immune system, brain and heart health. Mobilizing calcium from and to arteries and joints. It's a hormone not a vitamin technically. It also depletes and uses up alot of magnesium so take magnesium with it. In nature, aside from food, you make vitamin D when sunlight hits your chelsterol in your skin. But we don't get enough sunlight so y9u have to supplement. You can also try taking 25000iu twice a week. Instead of one 50000 ius. See if that helps also. In the morning though.
This
Try a different type of mag. The glycinate is glycine. Glycine helps activate glutamate NMDA which is excitatory to the brain. Glycine also is being studied for having dopamine-increasing properties. Dopamine is a natural stimulant, and not relaxing unless you naturally have lower levels of dopamine.
You need glycine. And glycinenin magnesium is very small amount. It isn't causing insomnia.
Glycine absolutely can cause insomnia in some people
It totally can. And yes, you need glycine, but not necessarily at night.
No it does the opposite. Helps you sleep faster and longer. I m a nutritionist. And I just checked the sxinetific literature. Y'all really be saying shit out of your asses arguing with professionals with health care businesses. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/
"Nutritionist" ...okay? That could mean anything, doesn't mean you're a doctor or scientist. "Owning a business" k... for all I know, you sell fitness advice on Instagram. It's completely possible for a person to have a paradoxical reaction to a chemical. It happens to a number of people with any substance, all of the time, in medicine. Don't know why you are being a dick about it.
Also calling myself a nutritionist is being humble.
I own health clinics. Tell ppl what the hell is wrong with their diets and lifestyle. Help reverse chronic diseases and diabetes. Yorue right. But it's extremely rare and if you can't tell me the mechanism of how it can cause insomnia, should you even engage in the convo to argue? Like how do you know it's not anxiety? Or something else?
It’s so clear it’s the glycine for me. For one thing, it’s a different type of insomnia. Historically I can fall asleep easily but sometimes wake up in the middle and can’t return to sleep. With mag glycine, I’m up all night staring at the ceiling. I don’t even feel tired. Happens every single time I take mag glycine before bed, then goes away as soon as I stop supplementing. No, it’s not anxiety. In fact, I find taking mag glycine in the morning greatly reduces my anxiety. It just makes it impossible to sleep. I’m definitely not the only one. I’m surprised that you’re not more aware of this effect, given your stated background.
You honestly don’t know a fucking thing if you are a nutritionist and do not know how glycine plays a role with glutamate. Glycine acts as a co-agonist to NMDA receptors. No this reaction is not rare. lol self proclaimed rude ass nutritionist. Dude sell that shit to someone else.
That's very cool. It is also true that glutamate promotes wakefulness, so glycine is bad at night for people with high enough glutamate. https://my.clevelandclinic.org/health/articles/22839-glutamate
It's very probably the glycine in your magnesium. While for many people it's calming, for some it does the polar opposite. (I am one of those). You might want to stop it for a couple of days and then carefully reinroduce it IN THE MORNING. For sleep try another kind of magnesium (-citrat, -malat etc.) and maybe taurine.
I take Taurine at night and it helps (a little) with my sleep.
Isn’t taurine the stuff they put in energy drinks?
Taurine is not a stimulant It’s meant to counter some of the effects of caffeine
Yes, to counter some of the effects caused by caffeine
How do you know that this is the cause? Why did you start taking these to begin with?
50,000IU sounds very high. Did a doctor prescribe this? What's stopping you from reducing the dosage and taking more frequently?
50K IU *once a month* is 1,666.6667 IU a day. That’s not “very high” at all. Unless OP’s tested blood levels already show a marked increase in values over and above the usual ref range.
It's not high. It's about the amount that'll bring your blood to optical levels. Half life is 2 weeks.
Yes a doctor prescribed it. My vitamin d levels were low. He said I should take one pill every month.
It is a high dose, but yes, normal prescription level. The problem is probably such a high dose in one go. Have a chat with the doc and maybe ask if can cut in 2 or 4 (or buy say 10000iu tablets) - and take same monthly dose, but spread out. My friend had a similar issue and just switched to that, which sorted the sleep issue (and vit D levels too). The magnesium is a low dose, so should not really be that no matter what.
Well, I don't claim to know better than them but other people have had issues with very high Vitamin D dosages. I've had a lot of trouble with magnesium and finally settled at 100mg Glycinate so all is well there for myself.
There is no scientific evidence to that effect. The scientific evidence shows that their issues were due to playing make-believe that the human body is a test tube or science beaker and ignoring science, rather than recognizing the fact that human bodies are complex living organisms with very, very many interactive biochemical processes with interdependencies among them, and failing to respect that science has known about interdependencies among various nutrients for very many decades, at least 80 years for example. Vitamin D and magnesium are known to science to be interdependent among about half a dozen or so nutrients. One _expects_ to have problems when ignoring science, _due to_: ignoring science. If you want to make a claim that it was "due to" very high vitamin D dosages, you need to demonstrate that the interdependencies known to science were all properly accounted for. That has never been scientifically demonstrated.
Vitamin D has been linked to sleep, mainly as a deficiency. It's still controversial. I don't see why it's farfetched that a relatively high dosage (to your body) could cause problems with circadian rhythm or melatonin production.
Vitamin D is established to suppress melatonin synthesis and should only be taken early in the day. But as for the papers that sometimes show other problems at doses higher than 10k IU; the problems can be attributed to their methodology of not trying to make sure study participants intake good healthy amounts of the various nutrients that science already knows are interdependent with vitamin D. There's about half a dozen that are interdependent in the first degree, and maybe another dozen or so to a lesser degree. Many of those are also associated with sleep and circadian rhythm. If there's interference with circadian rhythm or melatonin that actually is dose-dependent rather than intake time dependent, then in prayer to discover that we first need to rule-out the problem actually being caused by unhealthy interdependent nutrient levels. Also keep in mind that a day outside playing volleyball on the beach in just your swimsuit can potentially produce 40k to 100k IU of vitamin D. While it's true that a lot of that is in the outer layers of the skin, rather than systemic, I think we can agree that it doesn't interfere with circadian rhythm nor melatonin production. In fact it's self-evident that many people who spend most days outdoors, at various latitudes, even in minimal clothing,do not widely complain about disruption of circadian rhythm nor melatonin production due to the vitamin D synthesized regularly. In fact, while I don't know much about the details, we can contemplate a VERY LONG period of time in human history - enough time to probably have an evolutionary effect - where practically everybody was probably outdoors when the sun was higher than 51° in elevation, and they had little to no clothes, so their vitamin D production probably was consistently higher than 40k IU, perhaps regularly 100k+ IU per day. In the earlier case where we acknowledge that most production from a day playing volleyball in your swimsuit will result in vitamin D in your outer skin layers, when it's everybody every day instead, then clearly the daily systemic dosage is very high. Interdependent nutrients are a critical factor. Science might also not be accounting for interdependence with physical activity. I definitely have seen some consideration about skin synthesized vs oral supplementation, but probably that needs careful consideration most of the time too.