There are many different types of vitamin supplements on the market, and it can be difficult to know which are best for anything, let alone a specific ailment. If you’re looking for a supplement to help you sleep better, you might be wondering if there is a specific type of vitamin that is best for this purpose.
Sometimes vitamin deficiencies can be a root cause of sleep disruption. That means that one or more of these nutrients may be all that’s standing between you and restorative rest.
Vitamin B6 Is One of the Best For Sleep
The vitamin helps the body produce melatonin, which is a hormone that regulates sleep. Research has shown that people who take a vitamin B6 supplement sleep better and have less trouble sleeping than those who don’t. If you’re having trouble sleeping, try taking a vitamin B6 supplement before bed.
There are many different forms of vitamin B6 supplements on the market, including tablets, capsules, powders and liquids. The best form of supplement for you will depend on your personal preferences.
If you have trouble swallowing pills, for example, a liquid supplement might be a better option for you. Vitamin B6 is generally considered safe, but it is possible to take too much.
Vitamin B6 Dose for Healthy Sleep
The recommended daily allowance for vitamin B6 is 1.3 mg for adults. Taking more than 100 mg per day can lead to side effects such as nausea, vomiting, diarrhea, headaches and dizziness. If you’re looking for a vitamin supplement to help you sleep better, vitamin B6 is a good option.
Magnesium: A Great Mineral For Sleep Hygiene
Magnesium is a mineral that’s critical to many bodily processes, including muscle and nerve function, blood sugar regulation, and blood pressure control. Magnesium is also important for getting a good night’s sleep.
Magnesium plays a role in the production of melatonin, the hormone that regulates your sleep-wake cycle. This means that magnesium deficiencies can lead to insomnia and other sleep problems. Research has shown that magnesium supplements can help improve sleep quality in people with insomnia.
Magnesium can also help relieve stress and anxiety, two more factors that can contribute to sleeplessness. If you’re struggling to get enough shut-eye, consider adding magnesium to your nightly routine.
Vitamin D
More and more research is emerging on the importance of Vitamin D for our overall health. While we have long known of its role in supporting bone health, we are now learning more about its impact on other areas of our health. For example, Vitamin D is important for regulating mood, supporting immune function, and helping to control inflammation.
Vitamin D is an essential nutrient that plays a role in many different aspects of our health. Most people know it for its role in bone health, but it is also important for regulating mood, supporting immune function, and helping to control inflammation.
How to Get Vitamin D Naturally, So That You Sleep Better
There are two main ways to get Vitamin D: through food and through exposure to sunlight. Foods that are rich in Vitamin D include fatty fish, eggs, and dairy products. You can also get small amounts of Vitamin D from certain mushrooms and fortified foods such as milk and cereals.
Vitamin D is unique among vitamins because our bodies can produce it when we are exposed to sunlight. Vitamin D is produced in the body when our skin is exposed to ultraviolet (UV) rays from the sun.
However, many factors can affect our ability to absorb vitamin D from the sun, including the time of day, latitude, season, use of sunscreen, and skin pigmentation. In addition, as we age, our bodies become less efficient at converting UV rays into vitamin D.
Foods that contain vitamin D include fatty fish such as salmon, tuna, and mackerel; egg yolks; and fortified milk, orange juice, and cereals.
Vitamin B12
The role of Vitamin B12 is interesting. Several studies have demonstrated that this vitamin is involved in regulating sleep-wake cycles by helping to keep circadian rhythms in sync.
Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement and a prescription medication. Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis.
A vitamin B12 deficiency can lead to anemia and neurologic damage. The body needs vitamin B12 to make red blood cells. Without enough vitamin B12, the body can’t make enough of a substance called hemoglobin. Hemoglobin carries oxygen in the blood.
A vitamin B12 deficiency can cause anemia, which means you have too few red blood cells. Vitamin B12 is also needed for proper nervous system function.
A vitamin B12 deficiency can cause nerve damage, which can lead to tingling and numbness in the extremities, problems with balance, and memory loss. If you think you may be deficient in vitamin B12, see your doctor.
Your doctor can order a blood test to check your vitamin B12 levels. If you are deficient, your doctor can recommend supplements or make dietary recommendations to help increase your vitamin B12 intake.
Foods that are naturally rich in vitamin B12 include animal products such as meat, fish, and poultry. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a good source of vitamin B12 with high bioavailability for vegetarians.
Melatonin Is the Key to a Healthy Sleep Cycle
One of the most important factors in getting a good night’s sleep is your body’s natural production of melatonin. Melatonin is a hormone that helps regulate your sleep-wake cycle.
It’s produced by your body in response to darkness and peaks in the middle of the night. This is why it’s important to sleep in a dark room – to give your body the signal that it’s time to sleep.
If you’re exposed to too much light at night, it can disrupt your body’s production of melatonin and make it harder to fall asleep. Melatonin supplements can help if you’re having trouble sleeping, but it’s always best to talk to your doctor before taking any supplements.
How can you help your body produce melatonin naturally?
One is to avoid screens for at least an hour before bed. The blue light from screens can suppress melatonin production and make it harder to fall asleep. You should also avoid caffeine in the evening, as it can stay in your system for up to 8 hours and make it harder to sleep.
Exercise can also help, as it can help regulate your body’s natural sleep-wake cycle. If you’re having trouble sleeping, talk to your doctor. They can help you figure out if there’s an underlying cause and recommend the best treatment for you.
Nutrition Is More Important Than We Think When It Comes to Sleep
“Good nutrition is important for many aspects of health including sleep,” said Bonnie Buckingham, a registered dietitian with Samaritan Weight Management Institute. “It is common for people to start having sleep difficulties as they age. Making sure your diet is balanced can be a good place to start, especially since meal planning can become less of a priority if someone is no longer cooking for a family or a spouse.”
In fact, a study published in the Journal of Clinical Sleep Medicine found that eating less than 60 minutes before bed resulted in a longer time to fall asleep, especially in women.
Instead, incorporate a variety of beneficial foods throughout your day to help your body do its job to regulate sleep.
Be sure to talk to your doctor before taking any supplements, and choose a supplement that is right for you.
