From L-Methylfolate to Melatonin: Gary Brecka’s Secrets for Sound Sleep

Gary Brecka, the Co-Founder of 10X Health System based in Miami, FL, is not your average health enthusiast.

With over 20 years of experience in the fields of bio-hacking and functional medicine, he has dedicated his life to understanding the intricate workings of the human body.

Gary’s mission extends beyond mere wellness. He aims to empower individuals to become the best version of themselves.

But what exactly does that entail? Let’s break it down:

  • Bio-Hacking Expertise: Gary is deeply engrossed in bio-hacking, exploring advanced research to enhance human performance.
  • Quality Sleep: Gary’s insights emphasize the importance of uninterrupted, refreshing sleep and maintaining a consistent sleep schedule.

During sleep, the brain works tirelessly, preparing us to learn, remember, and create.

So, quality sleep isn’t a luxury; it’s a necessity for brain health and overall well-being.

The Science Behind Sleep Supplements

Quality sleep is essential for overall health and well-being. However, factors like stress, lifestyle, and environmental disruptions can interfere with our natural sleep patterns.

This is where sleep supplements come into play—they aim to bridge the gap and enhance our sleep quality.

Supporting Circadian Rhythms

Our bodies operate on a circadian rhythm, a 24-hour internal clock that regulates various physiological processes, including sleep-wake cycles.

Certain nutrients play a crucial role in maintaining this rhythm:

  • Melatonin: Often referred to as the “sleep hormone,” melatonin helps regulate our sleep-wake cycle. Taking melatonin supplements can be beneficial, especially for those with irregular sleep patterns due to shift work or jet lag.
  • Magnesium: This mineral is involved in over 300 biochemical reactions in the body, including muscle relaxation and neurotransmitter function. Adequate magnesium levels contribute to better sleep quality.
  • L-Theanine: Found in green tea, L-theanine promotes relaxation without causing drowsiness. It can help ease anxiety and improve sleep onset.

Promoting Restful Sleep

Several nutrients directly impact our ability to fall asleep and stay asleep:

  • Valerian Root: Valerian has been used for centuries as a natural sedative. It may help reduce the time it takes to fall asleep and improve overall sleep quality.
  • Chamomile: Chamomile tea is a popular bedtime remedy. Its calming properties can soothe nerves and promote relaxation.
  • 5-HTP (5-Hydroxytryptophan): Derived from tryptophan (found in foods like turkey), 5-HTP is a precursor to serotonin. It may enhance mood and improve sleep quality.

Dosage and Timing

When using sleep supplements, consider the following:

  • Individual Variability: Everyone responds differently to supplements. Start with a low dose and gradually increase if needed.
  • Timing: Take supplements about 30 minutes to an hour before bedtime. This aligns with your body’s natural melatonin release.

Top 5 Gary Brecka Recommended Supplements

L-Methylfolate (Activated Folate):

  • L-Methylfolate is a form of vitamin B9 that plays a crucial role in maintaining genetic building blocks (DNA and RNA).
  • It supports healthy cell division and has been linked to better sleep quality.
  • For those with the MTHFR gene mutation, L-Methylfolate is especially important, as it helps convert folic acid into its active form.
  • You can find L-Methylfolate in foods like dark green vegetables, beans, and legumes.

Hydrogen Water:

  • Hydrogen-rich water has gained popularity as a nontoxic health promoter.
  • Research suggests that it improves sleep consolidation and neuronal activation in sleep-related brain regions.
  • It may serve as a simple and effective treatment to enhance recovery after sleep loss.

Perfect Amino (Amino Acids):

  • Amino acids are essential for overall health and wellness.
  • They contribute to better sleep by supporting neurotransmitter regulation, energy production, and cellular function.
  • Specific amino acids like GABA, L-Glutamine, L-Theanine, Glycine, and Tryptophan play key roles in sleep health.

Methylated Multivitamin:

  • Methylated multivitamins provide vitamins in their active forms, which are more readily usable by the body.
  • They are crucial for those with the MTHFR gene mutation, as they optimize methylation processes.
  • These vitamins support overall health, promote healthy pregnancy, and enhance energy and detoxification.


  • Electrolytes play a role in maintaining sleep balance.
  • Proper electrolyte levels are essential for overall health, including sleep quality.

Gary Brecka’s Approach to Sleep Regulation


  • Theanine is an amino acid found in tea leaves, particularly green tea.
  • It is known for its calming effects and potential to promote relaxation and better sleep.
  • Theanine may help reduce anxiety and improve sleep quality by increasing alpha brain waves.
  • Consider incorporating green tea or theanine supplements into your routine for a soothing effect before bedtime.

Magnesium Biglycinate:

  • Magnesium is essential for various bodily functions, including muscle relaxation and nerve transmission.
  • Magnesium Biglycinate is a form of magnesium that is well-absorbed by the body.
  • Adequate magnesium levels may contribute to better sleep by promoting relaxation and reducing muscle tension.
  • Consider magnesium-rich foods or supplements to support relaxation and overall sleep quality.


  • Melatonin is a hormone produced naturally by the pineal gland in response to darkness.
  • It plays a crucial role in regulating the sleep-wake cycle.
  • Melatonin supplements are commonly used to improve sleep onset and overall sleep quality.
  • Consider melatonin supplements if you experience difficulty falling asleep or have irregular sleep patterns.

Best Magnesium Recommendations

Magnesium Citrate:

  • Benefits: Magnesium citrate is commonly used as a laxative, but it can also reduce insomnia in older adults.
  • Dosage: Consult your healthcare provider, but a typical dose ranges from 200 to 400 mg per day.
  • Timing: Take it with food to minimize the risk of diarrhea.

Magnesium Glycinate:

  • Benefits: Magnesium glycinate helps treat depression symptoms and may improve sleep quality.
  • Dosage: Typically 200 to 400 mg per day.
  • Timing: Take it consistently at the same time each day.

Magnesium L-Threonate:

  • Benefits: This form has gained attention for its potential cognitive benefits.
  • Dosage: Consult your doctor, but typical doses range from 1,000 to 2,000 mg per day.
  • Timing: Consider taking it before bed to support sleep and brain health.

Recommended Supplement Brands

Gary Brecka curates his supplements with care.

Look out for these brands:

  1. Body Health: Body Health offers a range of supplements, including products for gut health, weight management, skin, and hair. Some of their popular products include Fenugreek Fibre, KSM-66 Ashwagandha, and Glutathione.
  2. Kion: Kion is known for its high-quality, organic supplements. Their Aminos product, which contains essential amino acids, aims to boost energy, build lean muscle, and enhance athletic recovery.
  3. 10x Health Supplements: 10x Health System provides supplements like 10X Optimize (a multivitamin/mineral formula), 10X Magnesium, and 10X Zinc. These supplements support various health aspects, including metabolism and hormonal balance.
  4. Cymbiotika: Cymbiotika focuses on natural and organic health products. Their Synergy Shilajit supplement combines Himalayan shilajit with other organic ingredients like ashwagandha and rhodiola rosea.
  5. AOR (Advanced Orthomolecular Research): AOR offers evidence-based natural health products. Their supplements cover various areas, including healthy aging, blood sugar, and metabolism. Notably, they provide transparent ingredient information and prioritize research.


Quality sleep is not a luxury; it’s a fundamental pillar of overall health.

Sleep supplements can bridge the gap when lifestyle factors or stress disrupt our natural sleep patterns.

Whether you struggle with falling asleep, staying asleep, or waking up refreshed, these supplements offer support.


Hi there, I'm Pranay, a fitness enthusiast who loves working out regularly and staying in shape. I'm passionate about health and fitness, and I'm always on the lookout for new and exciting ways to stay active and healthy.

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