A 2019 study also found that taking a supplement of magnesium, melatonin, and vitamin B complex for 3 months improved sleep and helped treat insomnia. Supplementing vitamin B6 may improve sleep quality and duration.
Furthermore, vitamin B6 deficiencies may promote psychological distress, resulting in sleep problems. Some research indicates that deficiencies in vitamin B12 may contribute to depression, which is commonly associated with sleep disturbances. Some older research indicates increased vitamin B12 could link to a shorter time asleep, while other research finds no link between higher levels of vitamin B12 and sleep health. Studies show mixed results for the impact of B vitamins on sleep. However, some studies suggest magnesium supplementation may improve sleep duration, insomnia, and daytime sleepiness. Limited evidence supports that taking magnesium supplements enhances sleep. However, magnesium deficiency may lead to altered sleep by disrupting the processes involved in the sleep-wake cycle. Researchers do not yet fully understand the links between magnesium and sleep. Magnesium is a mineral naturally present in many foods. However, some research involving cancer patients has found that increasing vitamin C may improve sleep disturbances. Other evidence indicates that people sleeping the recommended 7–8 hours each day have higher plasma levels of vitamin C than short sleepers.Īlthough there appears to be a link between vitamin C levels and sleep, researchers have yet to determine whether supplementing vitamin C will help someone sleep longer. Research comparing people with short and long sleep found reduced concentrations of vitamin C among those sleeping for the shortest time. However, researchers need to conduct more studies to check these findings.Ī person’s vitamin C levels may impact their sleep. These areas of the brain play important roles in sleep regulation, meaning vitamin D levels could affect the sleep-wake cycle.Ī few studies into how often diseases occur in different people and why suggest that taking vitamin D supplements may increase sleep duration and quality. Vitamin D receptors are in nearly all body tissue and distributed widely throughout the brain in the following areas: Researchers are unclear about the underlying mechanisms behind vitamin D deficiency and sleep disorders, but they have several theories.
A 2018 study indicates an association between low vitamin D, short sleep duration, and poor sleep quality. Low levels of vitamin D could be a risk factor for unhealthy sleep. Current research indicates the following vitamins may benefit sleep: Vitamin D
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