Summary
Dr Russel Reiter has been involved in melatonin research since its inception. He has been supplementing it everyday for the past 29 years. In this interview he talks about how he became interested in melatonin, what happens to our melatonin production as we age, why humans not being seasonable breeders matters for fear surrounding hormonal dysregulation and melatonin supplements, the effects of light pollution on our physiology, how to use melatonin for jet lag, how melatonin can support menopause, why someone might feel groggy taking melatonin, how to find your optimal dose of melatonin, and more! Russel Reiter's book: https://amzn.to/4a9NXHu My website: www.matt-blackburn.com Mitolife products: www.mitolife.co Mitolife Academy: https://www.youtube.
Key Points
- Melatonin as a mitochondrial antioxidant and signaling molecule
- Impact of light exposure on health and circadian rhythm
- Practical health optimization strategies discussed
- Evidence and experience-based supplement recommendations
- Holistic approach to understanding chronic health issues
Key Moments
87-year-old melatonin researcher took it for 29 years
Russell Ryder, world expert on melatonin, has taken it for 29 years and says it does not disrupt testosterone or other hormones.
"I consider him the world expert on melatonin. He's been taking it himself for 29 years. He's 87 years old. He's sharp as a tack."
Melatonin production drops to near zero by age 55
Melatonin production declines throughout life, reaching near zero by middle age. Supplementation becomes necessary for cellular protection.
"At my age, when I was 55, I was essentially producing no melatonin. Everything tells us this is consequential for deterioration of the cell."
Melatonin at wrong circadian time disrupts your rhythm
Taking melatonin at the wrong time of day can disrupt your circadian rhythm. For jet lag, flying westerly reduces severity.
"If you take melatonin at the wrong circadian time, you may actually totally disrupt your circadian rhythm. It's not a soporific. It does not force you to sleep."
Melatonin dose should scale with body weight and age
Ryder has taken up to 300mg melatonin. Dose should scale with body weight since more cells means more mitochondria and more free radicals.
"If you take a milligram per kilogram body weight, 100 pounds versus 500 pounds, that's a very different dose. More cells, more mitochondria, more free radicals."
Start melatonin at 5mg and experiment upward
Five milligrams is a good minimum starting dose. Matt Blackburn personally takes 200mg nightly and recommends experimenting with higher doses.
"I'm taking 200 milligrams every night and I feel great with that amount. Don't get too caught on the dosage, experiment."
