Research shows that lacking vitamins can interfere with brain nerves and affect sleep quality. Therefore, insomnia has a certain relationship with a lack of vitamins. Today, Nutri Avenue will introduce the 3 best vitamins for sleep and anxiety that can be added to supplement products.
3 Best Vitamins For Sleep And Anxiety
B Vitamins
A lack of B Vitamins, including vitamins B1, B2, B6, and B12 may cause insomnia. These vitamins are related to maintaining nervous system function. Lack of such vitamins may cause neurasthenia and insomnia.
Vitamin B1 is a water-soluble vitamin. It is one of the important nutrients. It can participate in synthesizing organic compounds and help metabolize glucose to ensure the normal operation of the nervous, digestive, and heart. If the human body lacks vitamin B1, it will become emotionally unstable and prone to random thoughts, thus increasing the chance of insomnia at night. Therefore, it is important to ensure adequate vitamin B1. However, the human body cannot synthesize vitamin B1. Appropriate vitamin b1 supplementation can relax brain nerves and control negative emotions. It makes it easier to fall asleep.
Another water-soluble vitamin, B6 vitamin, can help regulate the nervous system and stimulate the brain to produce tryptophan and melatonin, improving sleep quality. It also speeds up metabolism, allowing waste and toxins in the blood to be effectively removed. Thereby protecting cardiovascular and cerebrovascular health. Vitamin B6 can also help store protein, balance sodium and potassium levels, relieve numbness of hands and feet caused by nerve paralysis, and have a calming effect on the nerves. However, only intestinal microorganisms in the human body produce small amounts of vitamin B6. It cannot meet normal needs.
Vitamin B12 deficiency leads to symptoms, such as neurological damage, decreased sleep quality, and mental depression, which is particularly common in the elderly. Some studies show that vitamin B12 supplementation significantly improves sleep quality in patients with insomnia. Fatigue and insomnia are among the most common symptoms of vitamin B12 deficiency. A deficiency in this vitamin is often overlooked because its symptoms may resemble conditions such as dementia, diabetic neuropathy, or mental health conditions. This B vitamin is fat-soluble. It plays an important role in metabolism and red blood cell formation.
Vitamin D
It is a type of fat-soluble vitamin. It mainly promotes the absorption of calcium in food in the human intestine and is beneficial to bone health. Furthermore, vitamin D regulates many other cellular functions in the body.
One study suggests that vitamin D deficiency is associated with an increased risk of sleep disorders, such as poor sleep quality, short sleep duration, or drowsiness. Areas of the brain, like the hypothalamus, express many vitamin D receptors. They help regulate the circadian cycle or sleep-wake cycle. When the amount of this vitamin in the body decreases, the risk of sleep disorders increases. Therefore, some studies have found that serum vitamin D levels in patients with chronic insomnia are significantly lower than in healthy people. However, this conclusion is not certain.
For example, in 2021, a clinical randomized controlled study in Norway conducted vitamin D supplementation for 189 people with vitamin D deficiency for four months. The results show that vitamin D supplementation did not significantly impact improving sleep levels. However, in 2022, a systematic review and meta-analysis examined the effects of vitamin D on sleep quality. A total of 19 studies were included. The results of 13 randomized controlled studies found that vitamin D was associated with decreased sleep index compared with the placebo group. However, the level of evidence is only moderate. Furthermore, the effects of vitamin D supplementation on sleep difficulties and disturbances have been inconsistent.
In summary, there is a link between vitamin D deficiency and sleep disorders, but further research is needed.
Vitamin C And Vitamin E
Both these two vitamins are antioxidant vitamins. They neutralize free radicals formed by various metabolic processes in the body. According to a study published in the Indian Journal of Chest Diseases and Allied Sciences (December 2009), these two vitamins help reduce oxidative stress in patients with insomnia caused by sleep apnea.
People supplementing 100mg of vitamin C and 400IU of vitamin E every day can significantly improve sleep. However, excessive use of VC supplements can cause abdominal discomfort and diarrhea. Long-term abuse of vitamin E can even be fatal. Therefore, when using these two best vitamins for sleep, you need to pay attention to their dosage.
Conclusion
Vitamins are accumulated trace organic substances that must be obtained from food or supplements to maintain normal physiological functions. It plays an important role in the human body’s growth, metabolism, and development. There are many types of vitamins, among which there are three best vitamins for sleep and anxiety, including B Vitamins, Vitamin D, Vitamin C, and E. Adding appropriate amounts of these vitamins to sleep supplement products will help them be better absorbed and effective. Viale Nutri offers these best vitamins for sleep. We also have other common vitamins to support different benefits. Welcome to contact us.
