Optimize Fertility & Sleep: Naturopath's Cortisol-Balancing Bedtime Guide
Medically Reviewed by Dr. Ivy Branin Naturopathic Doctor at Simplicity Health Associates.
Table Of Contents:
Share this blog post!
In this blog post, Dr Ivy Branin is sharing her nighttime supplement routine, designed to promote restful sleep, balance cortisol levels, and support fertility. You can find all these supplements on Fullscript, and you’ll save 10% on your first order.
Getting a good night's sleep is crucial for overall health, and it's especially important when you're trying to support fertility. These are the supplements I take right before bed to ensure a restful night.
My Bedtime Supplement Stack
ALA R+ SAP by Nutritional Fundamentals for Health (Alpha-Lipoic Acid, R-Form)
What it is: This is a potent antioxidant in its R-form, which is the most biologically active form.
Benefits: It supports healthy blood sugar levels, reduces oxidative stress, and enhances mitochondrial function. For fertility, it can improve egg quality and overall reproductive health.
Why at night: It's best taken on an empty stomach, away from food, for optimal absorption. Nighttime is convenient for this.
Who it's for: Women looking to support fertility, regulate blood sugar, and reduce oxidative stress. It's also beneficial for those seeking general antioxidant support.
Phosphatidylserine by Vital Nutrients
What it is: A natural compound that supports healthy cortisol levels.
Benefits: It helps regulate the body's stress response, improves sleep quality, and supports cognitive function. It's particularly effective in reducing nighttime cortisol spikes, which can disrupt sleep.
Why at night: Cortisol levels naturally decline at night, and phosphatidylserine helps facilitate this process, promoting restful sleep.
Who it's for: Individuals experiencing stress-related sleep disturbances, those with elevated cortisol levels, and anyone seeking to improve sleep quality and cognitive function.
Triple Magnesium Complex by Vital Nutrients
What it is: A blend of three highly bioavailable forms of magnesium: malate, glycinate, and oxide.
Benefits: Magnesium promotes muscle relaxation, reduces anxiety, and supports healthy sleep. It's also essential for numerous biochemical processes, including energy production and nerve function.
Why at night: Magnesium has a calming effect, making it ideal for bedtime. It helps relax muscles and prepare the body for sleep.
Who it's for: Anyone experiencing sleep disturbances, muscle cramps, anxiety, or stress. It's also beneficial for general relaxation and overall health.
If you want to learn more about Dr. Ivy Branin’s Post-Breakfast Supplement Routine for Boosting Fertility After 40, consider reading this blog post.
Why I Believe In This Routine
These supplements are specifically chosen to support my health and well-being, and I've noticed a significant improvement in my sleep quality and overall vitality since incorporating them into my routine. Especially the Phosphatidylserine and the Magnesium are perfect for right before bed, if a good nights sleep is your goal. Taking these supplements at night helps to optimize their effects and supports a healthy sleep-wake cycle.
Interested in learning more? Click here to see Dr. Ivy Branin's Full Daily Supplement Routine.
Where to Find These Supplements
I highly recommend Fullscript for purchasing these high-quality supplements. It's easy to set up an account, and you’ll save 10% on your first order using the link in the description. I trust Fullscript to provide professional-grade supplements that I can rely on.
If you want to learn more about the importance of high quality supplements, consider reading this blog post.
Take the Next Step in Your Fertility Journey
Navigating fertility, especially after 40, can feel overwhelming. If you're struggling on your journey, please know you're not alone. At Simplicity Health Associates, we understand the challenges and are here to support you.
Our team of experienced Naturopathic Doctors, including myself, Dr. Ivy Branin, and Dr. Pauline Hoang, have helped countless patients achieve their dreams of successful childbirth. We combine evidence-based naturopathic approaches with personalized care to address the root causes of fertility challenges.
If you're ready to explore how we can help you on your path to parenthood, consider booking an appointment with us. We're here to guide you every step of the way with a tailored plan that supports your unique needs and goals.
Frequently Asked Questions
Is it safe to take all these supplements together?
Generally, yes. These supplements are chosen for their synergistic effects and safety profile. However, it's crucial to consult with our naturopathic doctors before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications. They can assess your individual needs and ensure there are no potential interactions.
Why do you take these supplements at night?
These supplements are specifically chosen for their night time benefits. ALA is best taken away from food, and is good for blood sugar regulation and fertility. Phosphatidylserine and Magnesium are great for sleep, and cortisol regulation, and muscle relaxation, therefore perfect for right before bed. Taking them at night optimizes their absorption and effects."
How long does it take to see results from these supplements?
Supplementation results vary depending on individual factors like age, health status, and lifestyle. Some people may notice improvements in sleep quality and stress levels within a few weeks, while others may require more time. Consistency is key.
Can men benefit from any of these supplements?
Absolutely. Magnesium, in particular, is beneficial for men's sleep, muscle recovery, and stress management. ALA can also support healthy blood sugar levels in men. However, it's always best to consult with our naturopathic doctors for personalized recommendations.
Are these supplements suitable for women who are not trying to conceive?
Yes, these supplements offer benefits beyond fertility. Magnesium and phosphatidylserine support overall sleep quality and stress management, which are important for everyone. ALA also supports healthy blood sugar levels.
Book an Appointment
If you're concerned about remaining healthy, or may suspect that there is an underlying health concern, our team at Simplicity Health Associates are dedicated to helping you navigate this journey through personalized, holistic treatment plans.
About Dr. Ivy Branin
Dr Ivy Branin is a Naturopathic Doctor in NYC who received her degree in Naturopathic Medicine from Bastyr University. She graduated with a bachelor’s degree in biochemical engineering and a minor in French from Rutgers University. After graduating from Rutgers, she worked for 3 years as a process validation engineer in the pharmaceutical industry in New York and Connecticut.
As a naturopathic doctor in NYC, Dr Branin does not approach disease with a “one-size fits all” perspective but rather sees each patient as an individual with their own potential for optimal health. She supports people in their desire to feel good and good about themselves using the naturopathic principles of dietary and lifestyle management, homeopathy, visceral manipulation, botanical medicine, and craniosacral therapy.