Bryan Johnson Melatonin: Recommendations & Rationale

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For Bryan Johnson, melatonin is a critical part of his science-backed bedtime routine.

An advocate for enhancing health and longevity, Bryan has integrated melatonin supplementation into his daily routine in order to help him secure 100% perfect sleep scores on his Whoop sleep tracker.

Bryan acknowledges controversy around melatonin supplementation but has confirmed his choice is backed by careful consideration and research by his team.

In this post, we will share Bryan Johnson’s melatonin commentary, his recommendations, and why he takes this sleep aid.

Let’s get started!

Bryan’s Recommendation:
Melatonin: Life Extension Melatonin
Sleep Tracker: WHOOP

Bryan Johnson Melatonin Rationale

Melatonin, commonly known for its role in regulating sleep, is a systemic hormone with profound implications for our overall health.

While it’s widely recognized as a safer alternative to potent sleeping pills, the long-term consequences of supplemental melatonin remain a topic of ongoing research.

This hormone, naturally produced in the body, follows a distinctive curve, rising in response to decreasing light and aiding in the preparation for sleep.

Serotonin-Melatonin Balance

The intricate balance between serotonin and melatonin is crucial for both mental and physical health.

Serotonin, a precursor to melatonin, increases with daylight exposure, suggesting the importance of regular outdoor activities.

This balance is essential; disrupting it through excessive melatonin supplementation without adequate serotonin levels can lead to various health disturbances.

Bryan Johnson Melatonin Brand Recommendation

Personally, Bryan has shared that he takes Life Extension’s melatonin. The key aspect of this supplement is the dosage of 300 mcg.

Bryan's Choice
Life Extension Melatonin 6 Hour Time Release - 300 mcg
$12.00 $9.00
  • Significantly improves sleep scores
  • Enhances sleep quality and consistency
  • Complements other sleep hygiene practices
04/09/2024 06:03 pm GMT

According to many sleep experts and users on the Blueprint Reddit, melatonin often comes in too high of a dose, which can have undesirable health effects.

Melatonin Fasting and Calorie Restriction

Johnson’s use of melatonin is particularly interesting in the context of intermittent fasting and calorie restriction.

These practices lead to increased adrenaline and cortisol production, impacting sleep patterns.

Melatonin supplementation, in this case, serves as a tool to counteract these effects and maintain a healthy sleep routine.

Cortisol and Orexin-A

Fasting triggers not just a cortisol increase but also a rise in orexin-A, contributing to heightened daytime energy.

This physiological change, while beneficial for alertness and energy, can interfere with melatonin production and subsequently affect sleep quality.

Bryan Johnson Melatonin Anti-Aging

Beyond its role in sleep regulation, melatonin is gaining attention as a potential anti-aging therapy.

The aging process, characterized by mitochondrial and cellular dysfunction, immune impairment, and increased risk of cardiovascular and neurodegenerative diseases, might be positively influenced by melatonin.

Its endogenous nature and safety profile make it a promising candidate for mitigating age-related diseases.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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