Vitamins and minerals help your body perform many metabolic functions and assist in the conversion of food into energy, and can even encourage relaxation and sleep. Not all vitamins and minerals have the same effects, though, so it is important to choose only those that will support your goals. Regardless of purported benefits, consult a doctor before using any supplements; you should also talk to your doctor if you regularly have trouble sleeping.
Vitamin D
Vitamin D, also known as the "sunshine" vitamin because it can be absorbed through sunlight, plays a number of roles in your body. Increasing your vitamin D intake may lead to increased sleep and improved energy during the day, clinical psychologist Michael Breus writes for the Huffington Post website. In addition, vitamin D may help reduce your risk of muscle pain and diabetes.
Vitamin E
Vitamin E may be beneficial for sleep because of its ability to control the symptoms of restless leg syndrome. Restless leg syndrome is a sleeping disorder that affects up to 5 percent of Americans, according to Lawrence Lindner, executive editor of the Tufts University Health & Nutrition Letter. Controlling restless leg syndrome can help you obtain a better quality of sleep.
Copper
Copper is a mineral integral to the proper functioning of your central nervous system. Failure to consume adequate levels of copper may also result in difficulty sleeping, and lower quality of sleep when you do finally fall asleep. Consumption of foods rich in vitamin C and iron may inhibit absorption of copper, warn the authors of "Alternative Medicine: The Definitive Guide."
Zinc
According to research published in the March 2011 issue of the journal "Sleep Medicine," low intake of zinc, as well as protein and carbohydrates, is related to difficulty sleeping. In addition, a study published in the January 2011 issue of the "Journal of the American Geriatric Society" reported that a combination of zinc, melatonin and magnesium could significantly improve quality of sleep as well as quality of life.
References
- Huffington Post; Vitamin D For Sleep?; Dr. Michael J. Breus; Jan. 22, 2011
- Talk About Sleep; Vitamin E Can Relieve Restless Legs, A Sleep Disorder That Affects Millions; Sept. 6, 2003
- "Alternative Medicine: The Definitive Guide"; Larry Trivieri, et al.; 2002
- "Sleep Medicine"; The Midpoint of Sleep Is Associated With Dietary Intake and Dietary Behavior Among Young Japanese Women; N. Sato-Mito, et al.; March 2011
- "Journal of the American Geriatrics Society"; The Effect of Melatonin, Magnesium and Zinc on Primary Insomnia in Long-Term Care Facilities in Italy; M. Rondanelli, et al.; January 2011
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