Between 1.5 and 15 percent of the general population has a vitamin B-12 deficiency, according to the National Institutes of Health Office of Dietary Supplements. And nearly 10 percent of Americans report chronic insomnia, or the inability to fall or stay asleep. Although low vitamin B-12 levels are not known to trigger sleep problems directly, they may cause other symptoms that disrupt your sleep.
Relationship
Your body requires vitamin B-12 for proper red blood cell formation, brain function and DNA synthesis. Consuming less than the daily recommended amount, or 2.4 mcg for adults, can cause fatigue, weakness, appetite loss, tingling in your hands and feet, constipation, weight loss confusion and depression. Depression may cause sleep problems, according to the National Sleep Foundation, and can worsen depression symptoms once you have them. If your physical symptoms, such as fatigue or tingling sensations, are severe, they, too, may prevent restful sleep.
Management
If your sleep difficulties are associated with a vitamin B-12 deficiency, changing your diet or taking dietary supplements may help manage your symptoms. Top food sources include meat, fish, dairy products, eggs and fortified breakfast cereals. Although supplemental forms of vitamin B-12 are not known to affect your body differently than food sources, according to the ODS, supplemental vitamin B-12 is less easily absorbed.
Deficiency Risk Factors
Consuming just slightly less than the RDA for vitamin B-12 can trigger deficiency symptoms, according to MayoClinic.com. Because vitamin B-12 is found almost solely in animal-derived foods, your risk for deficiency is heightened if you consume a strict vegetarian, vegan or raw food diet. Additional risk factors include having had gastrointestinal surgery or having pernicious anemia or atrophic gastritis, which is relatively common among older adults.
Considerations
Many factors can contribute to sleep problems, including emotional stress, illnesses, injuries, overeating before bed, alcohol and caffeine. If you suspect a nutrient deficiency, improving your diet may be important, regardless of its potential link with your sleep-related symptoms. If you are generally healthy, consuming a variety foods, including vegetables, fruits, whole grains, lean meats and fish, usually makes dietary supplements unnecessary, according to MayoClinic.com. Keeping a routine sleeping and waking schedule, exercising regularly and avoiding afternoon naps may help improve your sleep capabilities. Because vitamin B-12 deficiencies and sleep problems can become serious, seek professional guidance for ensured safety and wellness.
