Blog > December 2017 > Vitamins That Help You Sleep

Vitamins That Help You Sleep

The old saying "you are what you eat" may have some truth to it. Most of us have likely experienced, in one way or another, how food can make us feel bad after eating it. 
Few of us are aware that poor sleep can be related to a deficiency in certain vitamins and minerals. Having the proper levels of theses in our bodies can help you attain better sleep.  If you maintain good eating habits with a diversity of foods, chances are you will attain the proper nutrition. But if you are still having sleeping difficulties, it is very important to discuss this with your caregiver. This may lead to a blood test which could reveal your deficiencies.
If your caregiver approves, supplementation could replenish these voids quite quickly. Your caregiver will know if any supplementation of vitamins or minerals would conflict with your medications. In selecting supplements the following guidelines could be very helpful:
  • Do not always purchase the least expensive products. Less costly products could be of no benefit to you, they could be of poor quality.
  • Brand name products are also very important, check with a health food store or go online to seek out the most recommended brands. Lesser known brands may have the same quality issues as the least expense products.
  • Also while online, find out the benefits and side effects, along with the proper dosage of these vitamins and minerals.
  • Keep in mind these are supplements. If your sleeping improves, you could back off from taking them for a while.
Here are is a list of the most common vitamin and mineral deficiencies that affect sleep and how you may attain them through food:
Melatonin | “The sleep hormone “Melatonin helps determine sleep and wake cycles. Exposure to light affects its production. Light slows its production down while darkness encourages its production. The lack of Melatonin will cause severe problems with your sleep quality. Supplementation may be the best way to get the proper amount. You can only get small amounts from food; such as meat, fruit, grains and vegetables.
Vitamin D | Considered “The sunshine vitamin”, your body is designed to obtain the vitamin D it needs by producing it when your bare skin is exposed to sunlight. Large portions of our population (50 to 75%) are deficient because of the lack of natural sunshine. Be sure to take this vitamin supplement in the morning as taking it to late can interfere with your Melatonin temporarily. Some common food sources include: salmon, herring, cod, oysters, tuna egg yolks, shrimp and mushrooms.
Magnesium | Magnesium helps you prepare for sleep by helping you to relax. It is also good to prevent insomnia. It is also great for your heart. Food sources include: peanut butter, spinach, almonds, molasses, dark chocolate, cashews, strawberries, banana, peas, sweet corn, carrots and broccoli.
Vitamin E | This vitamin not only helps improve your quality of sleep but combats restless leg syndrome. If you do chose to supplement, be sure you learn the proper dosage for your age and gender. Food sources include almost the same sources as Magnesium.
Calcium | This is very helpful for good sleep by aiding in the manufacture of Melatonin. Calcium will also strengthen your bones and teeth. Food sources include: milk and milk products, almonds, oranges, salmon, spinach, and broccoli.
B-Complex | This vitamin complex is very helpful for sound sleep because it regulates levels of tryptophan, which assists in producing Melatonin. Food sources include: fish, chicken, beef, beans, milk and eggs.
All of these vitamins and minerals can be very affective for improving your sleep quality, however smoking or consuming too much alcohol can interfere with their results. This information is to give you some insight on how vitamins and minerals can assist you in getting better sleep. It is remarkable what they can do for other functions in your bodies as well.

Keith Gleasman

This blog pro­vides gen­eral infor­ma­tion and dis­cus­sion about med­i­cine, health and related sub­jects. It is intended for these purposes only and does not address individual circumstances. The words and other con­tent pro­vided in this blog, and in any linked mate­ri­als, are not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on If you think you may have a medical emergency, immediately call your doctor or dial 911.
Posted: 12/13/2017 10:00:00 AM by Kelly Burns | with 1 comments
Filed under: Sleep

Richard Krager
I use melatonin now and it helps. Iron helps in calming my jumpy legs, too. I did not know some of the other information, so thank you.
1/3/2018 10:39:13 PM

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