However, vitamin B12 deficiency is known to be involved in the pathophysiology of depression, which can commonly be associated with insomnia [19].
First, one of the most common and most debilitating symptoms of vitamin B12 deficiency is extreme fatigue, 'tired all the time' and in some patients also insomnia.
Vitamin B12 helps increase the body's production of melatonin, making it important for regulating sleep-wake cycles. Higher B12 levels have been associated with a lower risk of depression.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
Supplementing vitamin B6 may improve sleep quality and duration. 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.
Magnesium
Magnesium is perhaps the most important vitamin or mineral when it comes to sleep. It plays a key role in the bodily function that regulates sleep and studies have shown that sleep suffers without optimal vitamin intake.
“Take water-soluble vitamins on an empty stomach with a glass of water,” recommends Dr. Perez-Gallardo. And since it can be energizing, Dr. Perez-Gallardo says that the best time to take vitamin B12 is in the morning, so it won't affect your sleep.
Safety and side effects
High doses of vitamin B-12, such as those used to treat a deficiency, might cause: Headache. Nausea and vomiting. Diarrhea.
Vitamin B-12 has a big role in stabilizing your energy levels. It actually helps give you more energy, rather than making you tired. If you do notice feeling a little fatigued, even though you're regularly taking a B-12 supplement, it's likely a sign of something else that is out of the norm in your body.
A lack of vitamin B12 can cause neurological problems (issues affecting your nervous system), such as: vision problems. memory loss. pins and needles (paraesthesia)
Stage 1 is decreased levels of vitamin B12 in the blood. Stage 2 is low concentration of vitamin B12 in the cell and metabolic abnormalities. Stage 3 is increased levels of homocysteine and MMA and decreased DNA synthesis resulting in neuropsychiatric symptoms. Stage 4 is macrocytic anemia.
If your anemia goes untreated for a long time, it can lead to heart failure. That's because your heart has to work harder. B12-related anemia may also raise the chances you'll have a heart attack, stroke, or other cardiovascular problem.
As per experts, fatigue is one of the primary signs of B12 deficiency, which could be more prevalent in the morning when you wake up.
It may take a few weeks before your vitamin B12 levels and symptoms (such as extreme tiredness or lack of energy) start to improve. If you have hydroxocobalamin injections to boost your vitamin B12 levels at the start of treatment, the cyanocobalamin tablets may start to work within a few days.
“Some foods and drinks can interfere with vitamin B complex intake like alcohol, caffeine and processed foods, etc should be avoided completely,” Shah added.
Interactions between your drugs. No interactions were found between Vitamin B12 and Vitamin D3. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.
Can I take magnesium with other minerals and vitamins? Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective. Taking magnesium helps your body to absorb and use minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.
If your vitamin B12 deficiency is not caused by a lack of vitamin B12 in your diet, you'll usually need to have an injection of hydroxocobalamin every 2 to 3 months for the rest of your life.
Vitamin B is recommended as one of the top vitamins to help with tiredness, so you can also opt for a supplement if you're struggling to stay topped up through your diet. Vitamins should be used alongside a balanced diet.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.