3 ms·

I struggled with sleep for years and years. If I exercised the insomnia would be the worst. Lately I've figured out that magnesium and B6 (p5p form) are the mis

by rapsey 2y ago

I struggled with sleep for years and years. If I exercised the insomnia would be the worst. Lately I've figured out that magnesium and B6 (p5p form) are the missing piece I have needed. I've been taking magnesium for a long time, but B6 finally allowed me to actually experience improved sleep after exercise.

mettamage 2y ago
Neat! For me: I need 0.3 mg melatonin almost every day to control my sleep and do a bunch of other things. The onset is between 1 to 3 hours. In practice it means I need to be okay with an early wake-up if it kicks in within 1 hour. When I feel jittery/trembly I need magnesium as my jitters stop when I take it.
- piazz 2y ago
  > Do a bunch of other things Curious about this! Currently trying to figure out a good 0.3mg melatonin dosing regimine for myself.
  - wanderer2323 2y ago
    Hav you read https://slatestarcodex.com/2018/07/10/melatonin-much-more-than-you-wanted-to-know/ https://slatestarcodex.com/2018/07/10/melatonin-much-more-th... ?
terribleperson 2y ago
Be very careful about that B6 dosage. It's possible to overdose on b6 at surprisingly low doses. It doesn't usually cause permanent damage, but anecdotal reports suggest it can take months to a year to recover from b6 neuropathy.
- genewitch 2y ago
  What is "too high a dose"? I imagine the magnesium self regulates because you'll be on the toilet more often than not. People on HN crack me up. We're smart enough to know that supplements can be beneficial, and how, but not so smart we don't need a nanny to tell us to be careful?
  - terribleperson 2y ago
    Anecdotally, I've heard of people developing neuropathy at doses of 25mg/day, so I try to keep my intake below that. Less anecdotally, regulatory agencies around the world have repeatedly lowered what they consider safe amounts of B6. B6 is particularly an issue because there seems to be a general assumption that b vitamins are safe, and that water-soluble vitamins cannot be harmful. Couple that with the tendency of multivitamins and energy drinks to add b-vitamins, and it's very easy to end up overdosing on B6, which it turns out can be harmful despite being a water-soluble b-vitamin.
    - genewitch 2y ago
      Ah, now i get it, it's like tylenol is in most OTC medicines because it's considered so safe. I'll steer clear of supplementing B6. I don't really get much effect from B vitamins anyhow, so i guess i get enough in my diet and occasional multivitamin. Thanks for the heads' up, this is completely different than the 250mg mentioned elsewhere (iirc) - i'll let people know. aside: L-theanine made me jittery, boy. Not a fan.

by rapsey 2y ago

mettamage 2y ago

Neat! For me: I need 0.3 mg melatonin almost every day to control my sleep and do a bunch of other things. The onset is between 1 to 3 hours. In practice it means I need to be okay with an early wake-up if it kicks in within 1 hour. When I feel jittery/trembly I need magnesium as my jitters stop when I take it.

piazz 2y ago
> Do a bunch of other things Curious about this! Currently trying to figure out a good 0.3mg melatonin dosing regimine for myself.
- wanderer2323 2y ago
  Hav you read https://slatestarcodex.com/2018/07/10/melatonin-much-more-than-you-wanted-to-know/ https://slatestarcodex.com/2018/07/10/melatonin-much-more-th... ?

terribleperson 2y ago

Be very careful about that B6 dosage. It's possible to overdose on b6 at surprisingly low doses. It doesn't usually cause permanent damage, but anecdotal reports suggest it can take months to a year to recover from b6 neuropathy.

genewitch 2y ago
What is "too high a dose"? I imagine the magnesium self regulates because you'll be on the toilet more often than not. People on HN crack me up. We're smart enough to know that supplements can be beneficial, and how, but not so smart we don't need a nanny to tell us to be careful?
- terribleperson 2y ago
  Anecdotally, I've heard of people developing neuropathy at doses of 25mg/day, so I try to keep my intake below that. Less anecdotally, regulatory agencies around the world have repeatedly lowered what they consider safe amounts of B6. B6 is particularly an issue because there seems to be a general assumption that b vitamins are safe, and that water-soluble vitamins cannot be harmful. Couple that with the tendency of multivitamins and energy drinks to add b-vitamins, and it's very easy to end up overdosing on B6, which it turns out can be harmful despite being a water-soluble b-vitamin.
  - genewitch 2y ago
    Ah, now i get it, it's like tylenol is in most OTC medicines because it's considered so safe. I'll steer clear of supplementing B6. I don't really get much effect from B vitamins anyhow, so i guess i get enough in my diet and occasional multivitamin. Thanks for the heads' up, this is completely different than the 250mg mentioned elsewhere (iirc) - i'll let people know. aside: L-theanine made me jittery, boy. Not a fan.