- The master clock synchronizes tissue-specific clocks
- Regulates melatonin release
- Affects sleep-wake cycles
- Regulates glucose-stimulated insulin release
- Affects metabolism
- Also affects the cardiovascular system, immune system, and a suite of other biological functions
The Circadian Clock
How this affects the body:
The Sleep-Wake Cycle & Melatonin
Factors that disturb the sleep-wake cycle:
Vitamins & Neurotransmitters
Vitamin D3
Deficiencies Can Affect:
- Brain development
- Neural circuits
- Sleep disorders
- Psychiatric disorders
- Neuro degeneration
- General brain health
Plus a number of benefits elsewhere in the body: calcium absorption, bone mineralization, muscle strength, immune function, and more.
Dopamine & Serotonin
Benefits
- Neurotransmitters—chemical messengers that transmit nerve signals
- Enhance brain activity—cognition, good mood, and sleep, among others
- Coordinate brain-body function
Sun Connection
- Studies show increases in dopamine and serotonin levels with respect to sunlight
- Exercising out in the sun enhances dopamine and serotonin production
Supplementation
Vitamin D3
- The daily recommended dosage of vitamin D3 is 600 IU (International Units)
- When adding pills, take 1000-2000 IU a day, anything more is toxic
For Mental Health & Mood:
- There is evidence to support Vitamin D3 supplementation for depression in those who are deficient
- Particularly useful as an augmentation strategy, using it in conjunction with medication or light therapy
- Before taking to improve depression, vitamin d3 levels should be checked
Natural Supplementation
- 15-30 min of natural sunlight, 3 times a week during peak hours (10 AM to 4 PM)
- Foods high in vitamin D3, many are on the Mediterranean Diet (avocado, salmon, almonds, etc.)
Information provided by:
Eva Feldman, MD, PhD
James W. Albers Distinguished University Professor of Neurology
Russell N. DeJong Professor of Neurology