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Vitamin Deficiencies That May Disrupt Your Sleep

Vitamin D

Is important for regulating mood, supporting immune system, and helping to control inflammation. The consequences that accompany Vitamin D deficiencies is linked to short sleep duration. significant connections between low levels of Vitamin D and a lack of sleep. For sleep apnea studies have shown a connection between Vitamin D deficiency and risk of sleep apnea. Vitamin D influences sleep by helping to regulate our internal clocks. Sunlight is our single best source of Vitamin D. It looks as though Vitamin D may be a part of the mechanism by which sunlight keep our bio clocks—and our daily sleep cycles—running in sync. Vitamin D in your diet - fatty fish and fish oils, egg yolks, as well as fortified foods like dairy and juice.

Vitamin E

A powerful antioxidant, Vitamin E helps maintain healthy cell function and protect cells from damage. It also supports immune health. Vitamin E’s antioxidant capabilities also help sleep and sleep-related health problems.Vitamin E offers protection for the health and function of the brain. Vitamin E appears to work by protecting the function of the hippocampus, an area of the brain that is critical to memory consolidation. For sleep apnea, people with sleep apnea often have low levels of Vitamin E. Studies have shown that Vitamin E, in combination with Vitamin C and other antioxidants, can improve nighttime breathing and sleep quality. For sleep-related hormone protection…. Maintaining healthy levels of Vitamin E will protect testosterone production from the effects of sleep deprivation. A lack of sleep has been linked to lower testosterone levels.

Where to find Vitamin E in your diet…Foods containing higher amounts of Vitamin E include many nuts and seeds, including almonds, peanuts, hazelnuts and sunflower seeds, as well as spinach, broccoli, tomatoes, wheat germ oil, corn and soybean oils.

Vitamin C

Antioxidant powerhouse, C is the vitamin many of us associate most strongly with immune health. It’s also important for cardiovascular health, and necessary for the body to make collagen, which is critical for healthy bones, teeth and skin. Vitamin C’s health-promoting abilities may also extend to sleep. For sleep apnea and related health risks… On its own and in combination with other antioxidants, Vitamin C has been shown to improve the symptoms of obstructive sleep apnea. Studies showed that a combination of Vitamin C (100 mg) and Vitamin E (400 IU) taken twice daily reduced episodes of apnea. Vitamins C and E combination also improved sleep quality and decreased daytime sleepiness. For memory protection… Similar to vitamin E, Vitamin C has been shown to offer protection for the brain against the memory losses associated with sleep deprivation. Where to find Vitamin C in your diet… Citrus fruits are rich sources of Vitamin C, as are broccoli, cauliflower, brussels sprouts, kale, spinach, green and red chilis, strawberries, and kiwi.

Vitamin B6

Vitamin B6 is involved in many functions in the body. It supports immune health, and aids in cognitive development and function. There’s evidence that B6 also aids sleep—and affects our dreams. Studies found that Vitamin B6 may help people increase their ability to remember their dreams. A lack of Vitamin B6 has been linked to symptoms of insomnia and depression. Vitamin B6 aids in the production of the hormones serotonin and melatonin. Where to find Vitamin B6 in your diet … Bananas, carrots, spinach, potatoes are great sources of B6, as are milk, eggs, cheese, fish, and whole grains.

A NOTE ABOUT VITAMIN B6: It’s always important to talk about your supplement use with your doctor. That’s especially true for Vitamin B6. High levels of Vitamin B6 can be toxic.

Vitamin B12

Vitamin B12 is important for brain function, supporting cardiovascular health including red blood cell formation, and in supporting DNA activity. The role of Vitamin B12 is interesting. Studies have been that this vitamin is involved in regulating sleep-wake cycles by helping to keep circadian rhythms in sync. Higher levels of Vitamin B12 have been connected to a lower risk of depression. Circadian rhythm disruptions are a significant underlying factor for depression. In addition to other issues with sleep, with depression are often unable to sleep on a routine schedule. It may be that Vitamin B12 is specifically useful for people with sleep-wake disruptions, including in people who also have symptoms of depression. Vitamin B12 is found in animal protein dietary sources, including dairy, eggs, meat, fish and shellfish.It’s best that we stick to a diet of diverse, whole, unprocessed foods, the more of these vitamins we’ll pick up naturally. (And don’t forget to get out in the sun for your vitamin D fix!) Sweet Dreams.

Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine.