Supplement Engineer Podcast Episode #168: Best Sleep Supplements, TeaCrine & More w/ Dr. Eric Trexler
16 snips
Mar 24, 2023 Dr. Eric Trexler, PhD in Human Movement Science and Director of Education for Stronger By Science, shares valuable insights on optimizing sleep and supplements. He discusses effective sleep supplements, revealing the strongest research-backed options. Trexler recommends low melatonin doses and explains the benefits of tart cherry for natural sleep enhancement. He also explores the role of magnesium and examines herbs like ashwagandha. Additionally, he contrasts TeaCrine with caffeine, providing practical dosing tips for optimal results.
AI Snips
Chapters
Transcript
Episode notes
Fix Sleep Hygiene First
- Do optimize sleep hygiene first before trying supplements.
- Use supplements only after addressing light exposure, bedtime routine, and stress management.
Use Low-Dose Melatonin
- Try low-dose melatonin (0.3–1 mg) rather than high megadoses nightly.
- Keep doses conservative to avoid circadian disruption or morning drowsiness.
Tart Cherry Boosts Melatonin Pathway
- Tart cherry extract can nudge tryptophan toward serotonin and melatonin synthesis.
- That provides a gentler route to support endogenous sleep chemistry compared with high melatonin doses.