Vitamins for a good night's sleep

Vitamins are involved in almost all biological processes of our body and can also decisively influence our sleep. Why a sufficient vitamin supply can improve our sleep and which vitamins are particularly important for a restful night, we explain here.

Table of contents

  1. What are vitamins?
  2. Vitamin deficiency & sleep
  3. The most important vitamins for a good night's sleep
    1. B vitamins
    2. Vitamin C
    3. Vitamin D
  4. Does supplementing with vitamins make sense?
  5. Conclusion

What are vitamins?

Vitamins are vital substances that are significantly involved in almost all processes in our organism and are therefore essential for the normal functioning of our body. In order for us to remain healthy and efficient and for all biological processes in our body to run smoothly, a sufficient supply of vitamins is of great importance. Apart from a few exceptions, vitamins cannot be produced by our body itself and must therefore be taken in through the daily diet in order to prevent a deficiency. With a healthy and balanced diet, our body is usually sufficiently supplied with vitamins. However, especially under stress, during pregnancy or as a result of health problems, the daily requirement can increase and it can make sense to take additional vitamins via dietary supplements in order to provide the body with the optimum amount of the important substances. The total of 13 vitamins are basically divided into two groups:

Fat-soluble vitamins: Vitamin A, Vitamin D, Vitamin E, Vitamin K

Water-soluble vitamins: All B vitamins (B1, B2, B3, B5, B6, B7, B9, B1), vitamin C.

Vitamin deficiency & sleep

A vitamin deficiency already has a negative effect on health and well-being in the short term, but especially in the long term. Deficiency symptoms include a wide variety of psychological and physical impairments that significantly affect numerous bodily functions, especially metabolism, energy balance, the nervous system and our sleep.

Our sleep is the most important basis for health and performance in everyday life, because this is where numerous essential repair and regeneration processes take place, the metabolism runs at full speed and the brain processes the information of the day. Especially at night, our body is therefore dependent on a sufficient supply of nutrients in order to recover optimally. Some vitamins are involved in precisely those bodily functions that regulate our sleep behaviour, our sleep-wake rhythm and the quality of sleep. Thus, a deficiency or undersupply of certain vitamins and nutrients can also impair sleep and negatively affect falling asleep, sleep quality, and sleep duration. And a lack of sleep itself also increases the daily vital substance requirement. So which vitamins are particularly important for a restful night's sleep, we explain to you here.

The most important vitamins for a good night's sleep

Junger Mann schläft ruhig und entspannt in seinem Bett

Since an all-round healthy organism forms a good basis for restful sleep, you should of course pay attention to an overall balanced diet and vitamin supply. Scientific studies show that the group of B vitamins in particular, as well as vitamin C and vitamin D, can promote sleep and influence precisely those processes that are crucial for a healthy sleep-wake rhythm. This concerns, for example, the conversion of the amino acid L-tryptophan to serotonin and further to melatonin - the famous sleep hormone.

Synthese von L-Tryptophan zu Serotonin und Melatonin unter dem Einfluss von Vitaminen

B vitamins

B-Vitamine die den Schlaf positiv beeinflussen

Vitamin B1 (thiamine)

Effect: Vitamin B1 is particularly important for energy metabolism, the nervous system and heart health. Thiamine not only controls energy production from carbohydrates and protein metabolism, but is also significantly involved in various functions of the nervous system and the metabolism of important messenger substances such as serotonin or adrenaline. Serotonin, known as the "happiness hormone", has a calming effect on the organism and is crucial for a healthy sleep-wake rhythm. A deficiency of vitamin B, also known as the "nerve vitamin", can therefore also lower the serotonin level in our brain and in this way negatively affect sleep.

Important Functions: Nervous system & carbohydrate metabolism
Occurrence in food: meat, potatoes, whole grain products, legumes.

Vitamin B3 (Niacin)

Effect: Niacin can be formed in the body from the amino acid tryptophan, among other things, and plays an important role in the formation and breakdown of cells, carbohydrates, amino acids and fatty acids in our body. It is also involved in the transmission of stimuli and signals in our brain and nerve cells and is therefore an important regulator in the maintenance of a healthy nervous system. A deficiency of vitamin B3 interferes with the transmission of stimuli by the nerves, preventing the body & mind from relaxing sufficiently and us from sleeping well.

Important functions: Cell respiration, healthy nerve function
Occurrence in food: fish & meat, eggs, peanuts, peas.

Vitamin B5 (pantothenic acid)

Effect: Vitamin B5 plays a central role in the energy metabolism of the human organism and is important for the synthesis of amino acids, proteins, fatty acids or steroid hormones. A deficiency of vitamin B5 inhibits the production of many essential nutrients and messenger substances and also disturbs the transmission of nerve impulses. Thus, metabolism is thrown out of balance and the nervous system is prevented from functioning healthily, making it harder to relax and fall asleep in the evening and reducing regeneration during sleep.

Important functions: Energy production, nerve function
Found in food: liver, meat & fish, cabbage, milk, whole grains

Vitamin B6

Effect: Like all B vitamins, vitamin B6 is also responsible for the health of the nervous system. In addition, our body also uses vitamin B6 for the formation of glucose, which is needed to regulate our blood sugar levels. A lack of vitamin B6 can therefore not only lead to psychological stress, but also promote a low blood sugar level, whereupon the body reacts with an increased release of the stimulating messenger adrenaline. Then especially our sleep suffers, we wake up in the night or earlier in the morning and cannot sleep restfully. If the body lacks vitamin B6, the muscles can also be impaired, so that the occurrence of twitching or cramps is promoted and a peaceful sleep is made even more difficult. Finally, vitamin B6 also contributes to the body's own conversion of the amino acid L-tryptophan to serotonin and thus directly influences the hormones that regulate our sleep-wake behaviour.

Important functions: Nervous and immune system
Occurrence in food: meat & fish, whole grain products, lentils, lettuce, bananas

Vitamin B9/11 (folic acid)

Effect: In our organism, folic acid plays an essential role in the division, formation and regeneration of cells as well as in blood formation and is therefore fundamental for our growth. Especially during pregnancy a sufficient supply of folic acid is of great importance, but also the nightly sleep suffers from a deficiency of the vitamin. Because especially at night, numerous cell division and growth processes take place, which affect our sleep quality and ensure that we wake up the next day healthy and refreshed.

Important functions: Cell and blood formation
Occurrence in food: green leafy vegetables such as spinach, cabbage, cucumbers, legumes

Vitamin B12

Effect: Vitamin B12 supports numerous metabolic processes, is involved together with folic acid in blood and cell formation as well as the body's own detoxification and also has a beneficial effect on the sleep-wake rhythm. But especially for the brain and the nervous system, the vital substance is indispensable due to its participation in the formation and regeneration of the nerve fiber sheaths. A vitamin B12 deficiency can also lead to psychological symptoms such as mood swings, psychoses or depression. Damage to or disruption of nerve function and the promotion of psychological stress states stand decisively in the way of restful sleep. Scientific studies also show that adequate or supplemental intake of vitamin B12 can impressively improve sheep quality and make sleep more restful.

Important Functions: Nervous system, metabolism & blood formation
Occurrence in food: animal products, especially egg yolks, fish, liver, dairy products

Watch out! Since vitamin B12 must be absorbed entirely through food and is mainly found in animal foods, you should pay particular attention to a vegan or vegetarian diet about a sufficient or additional intake, such as dietary supplements.

Junge Frau liegt schlafend im Bett auf einem weißem Kissen

Vitamin C

Vitamin C unterstützt den Schlaf

Effect: Vitamin C is particularly known for its antioxidant effect and its positive influence on the formation of cell tissue, bones and teeth. It supports the healthy functioning of the immune system and helps to protect the body's cells from harmful substances. However, it is less well known that vitamin C promotes the body's own production of the "happiness hormone" serotonin, which plays an important role in our sleep. Serotonin, for one, has a calming effect on the body and is instrumental in the production of our sleep hormone melatonin, which in turn regulates our sleep-wake cycle and is crucial for restful sleep. Thus, vitamin C has a direct effect on our sheep behavior, protects the organism inside from damage or stress and calms the nervous system, which ultimately creates optimal conditions for a healthy and restful sleep.

Important functions: Immune system, builds connective & bone tissue
Occurrence in food: citrus fruits, peppers, tomatoes, black currants, sea buckthorn

Vitamin D

Vitamin D unterstützt den Schlaf

Effect: The substance also called "sun vitamin" is a special vitamin, because it acts in our body like a hormone and can also be produced by ourselves under the influence of sunlight. Vitamin D is involved in various important body processes and contributes decisively to energy metabolism, bone structure, immune defence and many other processes. Numerous studies show that a deficiency of the vitamin can reduce sleep quality and lead to fatigue, while a sufficient supply of vitamin D improves sleep quality and quantity. In fact, in addition to its importance in the aforementioned mechanisms, vitamin D is also involved in the synthesis of serotonin, ultimately having not only a calming effect, but a specific effect on the sleep-wake cycle.

Important functions: Bone structure, metabolism
Occurrence in food: fish, eggs, avocado, mushrooms, margarine

    Does it make sense to supplement my diet with vitamins?

    Vitaminreiche gesunde Früchte, Gemüse und Säfte in Glasflaschen

    Vitamins are crucial for healthy body function and contribute significantly to our health and well-being. Under "normal" everyday conditions and with the help of a balanced diet, we can usually provide the body with all the important nutrients in sufficient quantities. However, if we neglect our daily diet and come under physical or psychological stress, it is not always easy to ensure an adequate supply of vitamins. It is precisely then that an additional intake via dietary supplements can help us to stay healthy and productive. Our sleep also benefits from a sufficient supply of vitamins, so that we can regenerate optimally at night and start a new day refreshed and healthy.

    Conclusion

      • Vitamins are vital substances that are significantly involved in countless bodily processes and are essential for the healthy functioning of body and mind.
      • Vitamin deficiencies are detrimental to health, well-being and, in addition to daily performance, also impair sleep.
      • Many B vitamins (especially vitamin B6 and B12), vitamin C and vitamin D can have a decisive influence on sleep and promote sleep quality and quantity.
      • An adequate vitamin supply can usually be ensured through a balanced diet and effectively supported with the help of dietary supplements.


        Best regards and see you soon!

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