From vitamin B12 to magnesium.
Bad sleeping
If you’re having trouble sleeping, it’s a good idea to talk to your doctor about this as well. Perhaps there is something underlying going on. For example, think of sleep apnea or depression. It is good to rule that out before placing all hopes on vitamins and minerals. Your doctor can also investigate any vitamin deficiencies so that you know exactly what you can use more of. And try to get the vitamins and minerals from a healthy diet rather than from supplements.
Vitamin B6
Out research shows that there is a link between a vitamin B6 deficiency and insomnia. Vitamin B6 contributes to the production of the sleep hormone melatonin. You can certainly use the latter in case of sleeping problems. But be careful with vitamin B6, because too much of it is not good and can even cause insomnia. If in doubt about extra intake of this vitamin, always consult your doctor first.
Vitamin B12
Vitamin B12 can also have both a positive and a negative influence on your sleep. One study shows that a deficiency of vitamin B12 can cause insomnia. But another study shows that sleeping problems such as waking up often and sleeping too little can also be caused by too much vitamin B12. It is therefore better to first check for yourself whether you may have a vitamin B12 deficiency.
Vitamin C
Vitamin C can have a positive effect on your sleep. Out research found that people with a lower vitamin C level in their blood had more sleep problems and woke up more often during the night. You don’t get a vitamin C deficiency quickly, but if you don’t sleep well, it can be good to keep an eye on it.
Vitamin D
Vitamin D is important for your bones, muscles and immune system, but also for your sleep. Out research It turns out that there is an important link between a vitamin D deficiency and sleeping problems. So make sure you absorb enough vitamin D, but avoid too much of it.
Iron
Poor sleep can be caused by an iron deficiency. Iron is especially important for our energy balance, as it ensures that your body gets enough oxygen through red blood cells. But if you have an iron deficiency, you get tired and even a good night’s sleep can be difficult to compete with. In fact, since an iron deficiency can also play an important role in restless legs syndrome, it really hinders your sleep. So make sure you get enough iron. According to the Nutrition Center that comes down to 16 milligrams per day if you are a woman, 11 milligrams are enough for men. This food contains a lot of iron.
Potassium
Potassium is important for your muscles, nerves and blood pressure. It calms you both physically and mentally. And that’s exactly what you need if you want a good night’s sleep. Potassium helps you relax and fall asleep better at night. Your body doesn’t make potassium on its own, so it’s important to make sure you get it. Here you can read which foods are rich in potassium.
Magnesium
Sufficient magnesium ensures more rest in your body and a better quality of your sleep. Magnesium produces melatonin in your body, the sleep hormone. Just like a certain amino acid that helps relax your central nervous system. So keep supplementing your magnesium. Here you can read more about the daily recommended amount of magnesium and which foods it is in.
Source | Freundin† The sleep doctor† Nutrition center