B12 is an essential vitamin that fuels the brain and many other body functions. Vitamin B12 deficiency can lead to problems sleeping, so make sure you get enough of this nutrient by eating a diet that includes animal products. You can also find B12 as a dietary supplement if you are a vegetarian. Always consult your physician before trying supplements like B12 to help with sleeping.
Effects
Vitamin B12 appears to directly modulate the sleep mechanisms involved with the sleep-wake cycle, also known as the circadian rhythm, according to Shojiro Inou, D.Sc. and Kazuki Honda, Ph.D. in a 1999 study in "Sleep and Hypnosis." Deficiencies in B12 are linked to insomnia and disorders of the sleep-wake cycle, as well as many other conditions such as depression and anemia. Insomnia includes not only problems getting to sleep at night but also constant daytime fatigue.
Natural Sources
Vitamin B12, also known as cobalamin, can only be found naturally in animal products, such as meats, fish, dairy and eggs. If you have a vegetarian or vegan diet, you may want to consider vitamin-fortified foods with B12, such as breakfast cereals, non-dairy milk, and meat substitutes. The suggested daily intake of B12 for adults is 2.4 micrograms, according to the University of Maryland Medical Center. Do not take vitamin supplements unless you first consult your physician.
Treating Sleep Disorders
Research into B12's effect on sleep is paltry. Two pilot studies on the effects of B12 found that subjects with insomnia improved when treated with large B12 supplements, reports the University of Michigan Health System.
Controversy
Contrary to popular thought, there is little evidence that vitamin B12 can cure primary insomnia. Also, the medical community does not agree that B12 is effective for sleep disorders that, in turn, provoke insomnia, although the vitamin is considered safe and nontoxic.
Warnings
Elderly people who are prone to Vitamin B deficiency and its related ill-effects of sleep often self-medicate with B12. However, taking a single B vitamin without the others in the B complex can lead to vitamin imbalances over time. Talk to your medical provider if considering to take B12 to find the most appropriate dosage for your situation.
