natural melatonin gummies
Tart or sour cherry juice has been found to raise melatonin levels through several mechanisms:
Natural Source of Melatonin: Tart cherries are a natural source of melatonin, the hormone that regulates sleep-wake cycles. Consuming tart cherry juice increases the body's melatonin levels directly.
Phenolic Compounds: Tart cherries contain phenolic compounds, such as flavonoids and anthocyanins, which may play a role in increasing melatonin production. These compounds can influence the tryptophan pathway, which is a precursor to melatonin.
Antioxidant Properties: The high antioxidant content in tart cherries can reduce oxidative stress and inflammation, potentially improving the body's ability to produce and regulate melatonin.
Tryptophan: Tart cherries contain tryptophan, an essential amino acid that is a precursor to serotonin, which is subsequently converted into melatonin. By increasing the availability of tryptophan, tart cherry juice can enhance melatonin synthesis.
Supporting Studies
Several studies have supported the efficacy of tart cherry juice in increasing melatonin levels and improving sleep quality:
Pilot Studies: Early research indicated that consuming tart cherry juice increased melatonin levels and improved sleep duration and quality.
Randomised Controlled Trials: More robust studies have confirmed that tart cherry juice can help increase melatonin levels and improve sleep in both healthy individuals and those with insomnia.
A 2012 study found that participants who drank tart cherry juice concentrate saw significantly elevated melatonin levels and improved sleep quality (Texas Health Resources).
Another study in 2018 observed that older adults with chronic insomnia experienced increased sleep time when consuming tart cherry juice (Texas Health Resources).
Melatonin Gummy Recipe
Ingredients:
2 cups of tart or sour cherry juice. (we use the Sour Cherry juice we find in the juice section of our local IGA).
5tbs gelatin
2tbs xylitol (sweetener from birch. You could use honey, maple syrup etc)
optional: You could add 3 drops wild orange or lemon essential oil (must be food grade, I only trust doTERRA here). I add this for the liver and digestive cleansing
properties. OR 2 drops of Copaiba essential oil, which has a compound called BCP and offers calm to the nervous system like CBD does. It’s the non-psychotropic compound in cannabis oil.Method:
Sprinkle gelatin powder over juice in a saucepan.
Allow this to bloom. It will resemble brains 🧠. If you don’t wait for this process to occur you will get lumps of gelatin in your mix.
Heat over low heat and whisk until the gelatin is completely melted in.
Remove from heat and transfer to a jug with a lip if you’re making into molds or leave in the pot if you’re just pouring into a single flat dish.
Stir in essential oil if you are using this/these.
Pour into molds if you’re using these and refrigerate until set.
Give 2-3 small gummies to the kids each night about 30mins before bedtime.
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