Could A Lack Of These Vitamins Be The Reason For Your Restless Nights?

You've probably heard of the most common problems that disrupt our sleep: blue light from screens, a lack of sleep at night, or too much caffeine. However, some vitamin deficiencies may play a role in keeping you awake at night. Vitamins can affect sleep. Learn how vitamin deficiencies can affect a good night's sleep and how to make sure you're getting these nutrients from your diet.

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The role of vitamins in sleep

Vitamins and other nutrients make the body work, so vitamin deficiency can affect sleep.

According to MedlinePlus, each vitamin helps with different functions and organs in the body. Vitamin K promotes blood clotting. Vitamin E helps make red blood cells, Vitamin C helps with healthy teeth and gums, Vitamin D helps the body absorb calcium, and Vitamin A helps many parts of the body, from bones to soft tissues. Biotin (vitamin B7) helps to convert proteins and carbohydrates, and also helps to produce hormones. Folate Vitamin B12 helps make red blood cells and is also important for DNA production. Here are some examples

Inadequate nutrition contributes to sleep problems. According to the Cleveland Clinic, a 2018 study found a link between vitamin D deficiency and sleep disorders. Iron deficiency can also lead to restless legs syndrome, which can cause sleep problems. Below we will discuss other substances that affect sleep.

Vitamin D deficiency

Vitamin D is one of the vitamins most associated with insomnia. Vitamin D deficiency is associated with sleep disorders. One study identified a "direct and indirect" role for vitamin D in regulating sleep. Studies have shown that vitamin D plays a role in the melatonin pathway and that melatonin helps regulate circadian rhythms and sleep. (See more like this and what else to try than GABA and melatonin.)

Although vitamin D has been linked to sleep disorders, more research is needed to support vitamin D supplements to prevent sleep problems. A 2022 systematic review suggests that vitamin D supplements may improve sleep quality.

Symptoms of vitamin D deficiency

According to the Cleveland Clinic, symptoms of vitamin D deficiency in adults include:

Fatigue
Leg pain
Muscle weakness, body aches or cramps
Mood swings

Vitamin D deficiency in children can lead to rickets, which can be explained as follows.

Crooked or crooked legs cause abnormal growth patterns
Leg pain
Muscle weakness
Joint damage

Best food sources of vitamin D

The Cleveland Clinic also lists foods rich in vitamin D.

Fatty fish such as salmon, tuna, sardines and mackerel
Cow liver
Rupshade
Mushroom
Egg yolk
Cod liver oil
Fortified foods: milk, breakfast cereals, orange juice and yogurt.

Vitamin B6 deficiency

Vitamin B6 has been linked to the treatment of sleep disorders. One study found that B6 is associated with less emotional stress and may help with insomnia, although the study called this "mixed results." However, there is stronger evidence of B6's antidepressant effect on hormonal depression in women, and depression has been shown to affect sleep quality. B6 has also been used as a component to treat insomnia with B vitamins, magnesium, and melatonin, which have been shown to be effective in studies.

Symptoms of vitamin B6 deficiency

Healthline lists the symptoms of B6 deficiency as follows.

Result
Cracked and sore lips
Painful and shiny tongue
Mood swings
Weak immune system
Laziness
Numbness and pain in the arms or legs
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Elevated homocysteine, an amino acid linked to bad health problems like heart disease and stroke.

Best sources of vitamin B6

Some foods rich in vitamin B6 listed by Healthline include:

Turkey breast
Minced pork
halibut
Waist band
Chicken breast tender meat
Coho salmon is caught in the wild
banana
Fried potatoes with skin
Pistachio
Sweet red chili
back off
Brussels Colt
Sunflower seeds
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Glasses

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Vitamin B12 deficiency

Along with magnesium and melatonin, another nutrient used in research to treat insomnia is vitamin B12. It showed promising results using sleeping pills in a three-month trial. According to the UK's National Health Service, low levels of vitamin B12 can cause mental problems such as depression. Depression is also a cause of sleep disorders.

Symptoms of vitamin B12 deficiency

The NHS also lists a wide range of symptoms of vitamin B12 deficiency:

Shortness of breath / Shortness of breath
Headache
Digestive problems
Loss of appetite
Heart beat
Vision problems
Weakness or tiredness
Diarrhea
Pain in the tongue, stomatitis
Problems with memory, understanding and reasoning
Numbness
Muscle weakness
Psychological problems such as depression, anxiety, confusion and dementia
Problems with balance and coordination
A sense of pins and needles
Urination

The best food sources of vitamin B12

Healthline recommends including vitamin B12 in your diet:

Vitamin C deficiency

The study summarizes the importance of getting vitamin C for sleep. In fact, taking more vitamin C can help increase sleep time, reduce sleep disturbances, fight movement disorders, and reduce the effects of sleep apnea.

Vitamin C deficiency symptoms

According to Healthline, some symptoms of vitamin C deficiency include:

Rough skin
Bush hair
Bright red hair bulbs
Spoon nails with red spots or stripes
Dry skin
Rotations of light
Slowly healing wounds
Joint pain and swelling
Weak legs
Bleeding gums/loose teeth
Low resistance
Iron deficiency
Bad mood and fatigue
weight lifting
Chronic inflammation

Best sources of vitamin C

According to the National Institutes of Health, you can get vitamin C from:

Sweet red chili
Orange / orange juice
Grape fruit
qi
Green chili pepper
Broccoli
Strawberry
Brussels Colt
Tomato juice / Tomato
Watermelon
Cabbage
Cauliflower
Potatoes
Spinach
Green peas

Also read: Sleep problem? These simple tips will help you

Vitamin E deficiency

One study examined the effects of vitamin E supplementation on women with chronic postmenopausal insomnia. Studies have shown that the quality of sleep improves after one month of taking vitamin E.

Another study suggests that vitamin E can help repair some memory impairments caused by lack of sleep. The antioxidant effect of vitamin E in the hippocampus is thought to improve memory.

Vitamin E deficiency symptoms

According to Healthline, symptoms of memory loss include:

Difficulty with coordination or walking
Muscle weakness or pain
Visual issues
General pain

The best food sources of vitamin E

The National Institutes of Health lists where you can get these nutrients.

Vegetable oils: wheat germ, sunflower, sunflower
Nuts: peanuts, almonds, almonds
Green vegetables: spinach, broccoli
Fortified foods: breakfast cereals, juice or spread

Iron deficiency

The study looked at how iron deficiency anemia affects sleep. Among children with IDA, there was a shorter duration or a negatively altered REM sleep state. IDA is also associated with restless legs syndrome, which can negatively affect sleep. In the study, the majority (68%) of people with IDA had poor sleep quality.

Another study suggests that iron supplements may help patients with sleep problems.

Symptoms of iron deficiency

According to the Mayo Clinic, symptoms of iron deficiency anemia include:

Extreme fatigue
Weakness
Pale skin
Chest pain, shortness of breath, or palpitations
Dizziness, headache or dizziness
Cold feet and hands
Tongue pain and inflammation
Broken nails
Picacism, or eating non-nutritive foods such as mud or snow.
Little appetite

Best food sources of iron

To include iron in your diet, the Mayo Clinic recommends:

Red meat, chicken or pork
Seafood
Beans
Dark green leafy vegetables like spinach
Dried fruits
Peas
Iron-fortified foods: bread, cereals, pasta.

Magnesium deficiency

The Cleveland Clinic investigated whether vitamins or supplements could improve sleep quality. He recommends magnesium glycinate and magnesium citrate to improve sleep quality. These supplements can alter the amount of neurotransmitters associated with anesthesia.

Research has also implicated magnesium in improving sleep using a magnesium-melatonin-vitamin B complex with promising results. This study continued for three months with this additional complication and helped patients with insomnia.

Symptoms of magnesium deficiency

The Cleveland Clinic lists the following magnesium deficiency symptoms:

Fatigue
Loss of appetite
Muscle spasms
Nausea
Strength
Weakness
Abnormal heartbeat
Numbness and numbness
Personality changes
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Best food sources of magnesium

According to the Cleveland Clinic, foods rich in magnesium include:

Green vegetables
Dried beans, especially black beans
Nuts
Seed
Unthreshed wheat
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The importance of a balanced diet for good sleep

There is a clear connection between what you eat and the quality of your sleep. For example, a diet high in fiber and high in fat can reduce sleep quality. Eating too much sugar can make you wake up more often.

To align your diet with your sleep goals, Johns Hopkins Medicine recommends:

Reduce your alcohol intake. When the alcohol wears off, it wakes people up in the middle of the night. Try tart cherry juice instead.

Avoid caffeine. Don't drink or consume caffeine at the end of the day, as it can keep you awake for several hours.

Limit your intake of foods rich in fat and protein. These foods may take longer to break down, disrupting sleep. In general, you can choose a highly digestible, high-fiber, low-fat diet. Foods like whole grains, fruits and vegetables, and lean proteins like beans or white meat are good choices for chickens. You can read more about the best sleep products here.