In contrast to this study, our results show that vitamin B complex, in combination with magnesium and melatonin, has a positive effect on sleep regulation and can be used to treat insomnia.
B vitamins are vital for supporting brain function, energy levels and cell metabolism as well as help the body produce melatonin. Research has shown that maintaining sufficient levels of Vitamins B3, B5, B6, B9 and B12 may help achieve good sleep.
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].
Vitamin B12 works on the pineal gland, which is responsible for the production of melatonin. The vitamin helps increase the production of melatonin during the nighttime hours, as well as release it earlier, making it easier to fall and stay asleep.
Folate and vitamin B-12 help you feel energized and alert. They play a role in red blood cell production, which helps you ensure that your brain can access the oxygen it needs to work.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
Vitamin B12 deficiency: a rare cause of excessive daytime sleepiness.
In contrast to this study, our results show that vitamin B complex, in combination with magnesium and melatonin, has a positive effect on sleep regulation and can be used to treat insomnia.
Vitamin B12 deficiency is linked to a host of sleep problems—from insomnia to sleepiness, not getting enough of this vitamin can wreak havoc on your nighttime routine. Vitamin B12 is also extremely important for our heart health and energy levels.
As a fat-soluble vitamin, vitamin D is stored in your body fat and liver. Excess levels of vitamin D in your system can lead to an array of complications and symptoms, including weakness and fatigue.
Research suggests vitamin D is involved in your body's production of melatonin, a hormone that helps regulate your circadian rhythms and can benefit your overall sleep quality. This means vitamin D might actually improve your sleep quality.
Compared with the placebo group, individuals treated for three months with daily zinc supplements demonstrated an improved sleep onset latency and sleep efficiency compared to control subjects (Figure 1A). Dietary zinc improves sleep quality in humans and increases NREM sleep in mice.
Without question, magnesium glycinate is the best form of magnesium for sleep. Magnesium glycinate is a combination of magnesium and the non-essential sleep-inducing amino acid, glycine.
Melatonin: Melatonin is the most common sleep aid.
It's often used for insomnia but can also help reduce negative feelings that are associated with anxiety (that keep us awake at night). It's relatively tolerable in doses of 1 to 10 milligrams.
When it comes to the issue of vitamin B12 vs B complex, both types of vitamins are crucial. If you're lacking B12, consume more of it via supplements or food. If you're lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients.
In particular, vitamins B6, B12, C, D, and E can improve or lower your sleep quality and duration. Vitamin C deficiency and both lack and an excess of vitamin B6 in the body might affect your sleep or cause insomnia. It is important, therefore, that you consult your doctor before taking any vitamin supplements.
Adults usually only need around 1.3 mg of vitamin B6 per day, but one study led by Pfeiffer found that taking 240 mg of vitamin B6 before sleep can improve dream recall. The study also concluded that inability to recall dreams can be due to a lack of vitamin B6 in the diet.
You may be too exhausted even to manage your daily affairs. In most cases, there's a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition.
Physical causes of tiredness
There are several health conditions that can make you feel tired or exhausted. These include: iron deficiency anaemia. underactive thyroid (hypothyroidism)
Fatigue—a lack of physical or mental energy—can be caused by lifestyle factors, medical conditions, sleep disorders, or mental health conditions. Chronic stress, nutritional deficiencies, depression, and sleep apnea are just a few potential reasons why you feel tired and burned out.
However, some evidence shows that otherwise healthy people may benefit from low doses of oral magnesium supplements to help improve symptoms of insomnia. Research suggests doses of up to one gram of magnesium should be taken no more than three times daily.
You can also try magnesium supplements to improve sleep, Dimitriu says. The recommended supplement dose is between 270 mg to 350 mg for men and 280 mg to 300 mg for women. However, do not exceed the upper tolerable limit of 350 mg a day or you may experience abdominal cramps and diarrhea.
Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Several of the most popular natural sleep aids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender.