Important vitamins and minerals for good sleep

Feeling tired despite 7-8 hours of sleep? Do you wake up in the middle of the night? Can’t fall asleep at the right time, even though you are exhausted during the day? Our circadian rhythms can be disrupted by the lack of nutrients that the body needs to function properly and smoothly. Here are the main vitamins and minerals that are related to sleep quality.

Vitamin D

A meta-analysis published by the National Center for Biotechnology Information notes that vitamin D deficiency is associated with a higher risk of sleep disorders. It is increased when vitamin D levels are less than 20 ng/mL

You can get vitamin D by being in the sun and through nutritional supplements. Foods high in vitamin D are eggs, salmon, tuna, and mushrooms.

Consult your doctor to find out what your current vitamin D levels are and if they need to be adjusted. Because vitamin D is a fat-soluble vitamin, it can accumulate in the body and become toxic if its levels are too high. Taking shock doses on your own is strictly not recommended.

Vitamin E

A 2011 study examining the neuroprotective effects of vitamin E showed that it can prevent memory impairment caused by sleep deprivation as well as normalize hippocampal antioxidant mechanisms during sleep deprivation.

In addition, vitamin E is a powerful antioxidant, protecting body tissues from free radical damage and playing a role in healthy aging. Vitamin E influences the immune system, plays an important role in the formation of red blood cells, and helps the body use vitamin K.

Sunflower seeds, almonds, and wheat germ oil contain relatively decent amounts of vitamin E. You can also buy it in capsule form at most pharmacies. Vitamin E is also a fat-soluble vitamin, so you should consult your doctor before taking it.

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B vitamins

Certain B vitamins (B3, B5, B6, B9 and B12) help regulate the body’s intake of tryptophan, which in turn helps the body produce melatonin. Melatonin is a hormone produced in your body that causes sleepiness.

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B vitamins are usually included in most multivitamins, or you can buy B complexes yourself in supplement form. A healthy, well-balanced diet with lots of whole grains, meats, fruits, and vegetables can often provide your body with enough B vitamins.

Calcium and Magnesium

Important vitamins and minerals for good sleep

These two minerals are often recommended for bedtime intake because of their role in muscle contraction and relaxation.It is believed that calcium and magnesium deficiencies can cause numerous sleep disturbances during the night. In addition, calcium works with tryptophan to produce the sleep hormone melatonin. Chronic insomnia is also one of the initial symptoms of magnesium deficiency.

To get enough magnesium and calcium from your diet, it pays to enrich it with greens, nuts and seeds.


Theanine is an amazing amino acid that is involved in the synthesis of important neurotransmitters (dopamine, GABA and serotonin) that regulate sleep and nervous excitement. Experts believe that the sufficient presence of theanine in the body helps improve sleep quality, induce drowsiness and speed up the time it takes to fall asleep. The amino acid is found in tea leaves, especially green tea, as well as some types of mushrooms.


Some of the main symptoms of low iron levels are fatigue and disturbed sleep. Low iron levels are thought to be a major risk factor for restless legs syndrome, which can also cause insomnia. Low iron levels can also contribute to feelings of restlessness, which significantly worsens sleep.

Veronika Sergunina
Veronika Sergunina
7 years of experience in nutritional medicine Nutritionist, Child Nutritionist
Foods high in iron are lean beef, oysters, chicken, turkey, beans and lentils, tofu, baked potatoes, cashews, dark green leafy vegetables such as spinach, whole grain bread. The level of iron in the body can be measured by a laboratory test. If it is low, it makes sense to think about taking nutrients.


Melatonin is a hormone that is produced naturally by the body and causes sleepiness.If you have trouble falling asleep, taking melatonin as a supplement for 2 weeks can help normalize your circadian rhythm. After this period, experts recommend that you stop taking the supplement after this period and see how your body responds to the change.

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You can help melatonin production before bed by simple methods, such as avoiding bright lights.


Research also links sleep quality to another amino acid, tryptophan. It can be obtained from a variety of foods – nuts, seeds, poultry, milk, spinach, eggs and salmon.

Important: Before using vitamins for sleep and including supplements in your diet, you should consult a doctor. Some of them, such as iron and fat-soluble vitamins A, D, E and K can lead to health problems if they accumulate in the body. Only a medical specialist can give you specific advice about which substances and dosages you may need. And also rule out possible contraindications.

Certified nutritionist and child nutritionist, health-coach and personal trainer in fitness and bodybuilding.
7 years of experience in nutritional medicine

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