More is not necessarily better when it comes to vitamins and minerals for sleep. Indeed, adults who take a multivitamin may be prone to having sleep problems according to results of a 2009 study in the journal "Sleep Medicine." However, there is some supporting evidence that the vitamins listed here improve sleep. Always talk to your medical provider when you consider taking new supplements.
Folic Acid
Folic acid, also known as vitamin B9, may be useful for preventing fatigue and treating symptoms of insomnia. Rather than possibly overdoing it with a supplement, your diet should naturally contain folic acid. This essential nutrient is found in many fruits and vegetables, such as citrus and leafy, grean vegetables, as well as meats and sunflower seeds.
Vitamin B6
Deficiencies in B6 cause psychological distress that can lead to sleep disturbances. Be careful though, as a B6 overdose, which is called pyridoxine overdose neuropathy syndrome, can be dangerous. The best natural sources of B6 are organ meats, such as liver, as well as many whole grains including whole wheat.
Pantothenic Acid
Also known as B5, pantothenic acid may be helpful for treating fatigue and insomnia. Sources include mushrooms, organ meats, eggs, and dark green vegetables like broccoli.
Vitamin B12
Vitamin B12 has been used to treat the delayed sleep phase syndrome, a common condition in which the time frames between sleeping and waking are in constant flux. This essential nutrient, which is only found in animal products such a meat, oysters and cheeses, may also help prevent restless leg syndrome, a sleep condition that contributes to multiple awakenings during sleep.
Iron and Magnesium
Iron deficiencies have been linked to restless leg syndrome and periodic leg movement disorder as well. Magnesium plays a role in sleep regulation, in particular REM, or dreaming, sleep. Animal studies suggest that blood levels with too much or too little magnesium are linked to unhealthy sleep patterns. As with all vitamins and minerals, the trick is to discover your optimal level with the help of your medical provider.
References
- "Sleep Medicine": Vitamins and Sleep: An Exploratory Study; 2008;
- Worchester Polytechnic: Sleep Tips for Students
- "Sleep": Treatment of Persistent Sleep-Wake Schedule Disorders in Adolescents with Methylcobalamin (vitamin B12);1991
- "Behavior Genetics": Magnesium Involvement in Sleep; 2001
- "Acta Neurologica Scandinavica": Characteristics of pyridoxine overdose neuropathy syndrome; 1987; vol.76, no1, pp. 8-11.
