With serotonin/melatonin related insomnia, anxiety or depression, one might want to analyze what part of the cycle is not working, and then consider supportive vitamins, etc. targeting that particular step. Some of the nutrients involved:
To create tryptophan you use:
vitamins B1 and B6, zinc, and protein
(with enough stomach hydrochloric acid (HCl), zinc, B1, B6 to break down the protein).
Complex carbs help foster tryptophan uptake into the brain.
To turn tryptophan into 5HTP:
folic acid, B3 (niacin), calcium, iron
To turn 5HTP into serotonin:
vitamins C and B6, zinc, magnesium
Serotonin production is fostered by sunlight, exercise and kindness
To turn serotonin into melatonin:
1. Create methionine* using B1, B6, zinc, folate, methyl-B12, glutathione, and protein (+ HCl)
2. Create SAMe from the methionine + magnesium
3. SAMe* + B5 + serotonin are then used to create melatonin.
For the diagram of tryptophan to melatonin biochemistry which inspired this post, see:
Influence of exercise, light, protein...
Continued in the following post.