Vitamins for a good night's sleep

Vitamins are involved in almost all biological processes in our body and can also have a decisive influence on our sleep. Here we explain why an adequate supply of vitamins can improve our sleep and which vitamins are particularly important for a restful night.

Table of contents

1. What are vitamins?
2. Vitamin deficiency & sleep
3. The most important vitamins for a good sleep
1. B vitamins
2. Vitamin C
3. Vitamin D
4. Is nutritional supplementation with vitamins useful?
5. Conclusion

1. 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. To ensure that we stay healthy and productive and that all biological processes in our body run smoothly, an adequate supply of vitamins is of great importance. With a few exceptions, our body cannot produce vitamins itself and must therefore be consumed through our daily diet in order to prevent a deficiency. With a healthy and balanced diet, our body is usually supplied with enough vitamins. However, the daily requirement can increase, especially under stress, during pregnancy or as a result of health problems, and it can make sense to take additional vitamins through dietary supplements in order to provide the body with the optimal 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

2. Vitamin deficiency & sleep

A vitamin deficiency has a negative impact on health and well-being in the short term, but especially in the long term. The deficiency symptoms include a wide range of psychological and physical impairments, which significantly affect numerous body functions and especially metabolism, energy balance, the nervous system and also 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 day's information. Especially at night, our body depends on an adequate supply of nutrients in order to recover optimally. Some vitamins are involved in the very body functions that regulate our sleep behavior, our sleep-wake rhythm and the quality of sleep. A deficiency or undersupply of certain vitamins and nutrients can impair sleep and have a negative impact on falling asleep, the quality of sleep and the duration of sleep. And a lack of sleep itself increases the daily need for vital substances. Here we will explain to you which vitamins are particularly important for a restful night.

3. The most important vitamins for a good night's sleep

Since an all-round healthy organism forms a good basis for a 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.

B vitamins

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 also reduce serotonin levels in our brain and thus 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, among other things, the amino acid tryptophan and plays a key role in the construction 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 maintaining a healthy nervous system. A lack of vitamin B3 disrupts the transmission of stimuli by the nerves and prevents the body and mind from relaxing sufficiently and us sleeping well.

Important functions: Cellular 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 disrupts the transmission of nerve impulses. This throws the metabolism out of balance and prevents the nervous system from functioning healthily, making it more difficult to relax and fall asleep in the evening and reducing regeneration during sleep.

Important functions: Energy production, nerve function
Occurrence in food: Liver, meat & fish, cabbage, milk, whole grain products

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 to produce glucose, which is needed to regulate our blood sugar levels. A deficiency of vitamin B6 can not only lead to psychological stress, but can also promote low blood sugar levels, whereupon the body reacts with an increased release of the stimulating messenger adrenaline. Then our sleep suffers in particular, 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, causing twitches or cramps to occur and making it even more difficult to sleep peacefully. Finally, vitamin B6 also contributes to the body's conversion of the amino acid L-tryptophan to serotonin and thus has a direct influence on the hormones that regulate our sleep-wake behavior.

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

Vitamin B9/11 (folic acid)

Effect: Folic acid is essential in our organism for the division, formation and regeneration of cells as well as blood formation and is therefore fundamental for our growth. An adequate supply of folic acid is particularly important during pregnancy, but nightly sleep also suffers from a deficiency of the vitamin. Numerous cell division and growth processes take place, especially at night, which influence the quality of our sleep and ensure that we wake up healthy and refreshed the next day.

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 the vital substance is particularly indispensable for the brain and the nervous system because it is involved in the formation and regeneration of the nerve fiber sheaths. A vitamin B12 deficiency can also lead to psychological symptoms such as mood swings, psychosis or depression. Damage or disruption of nerve function and the promotion of psychological stress stand in the way of restful sleep. Scientific studies also show that sufficient or additional 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 yolk, fish, liver, dairy products

Attention! Since vitamin B12 has to be absorbed entirely through food and is mainly found in animal foods, you should have sufficient or. Pay attention to additional intake, for example through dietary supplements.

Vitamin C

Effect: Vitamin C is particularly known for its antioxidant effect and the positive influence on the development of cell tissue, bones and teeth. It supports the healthy function of the immune system and helps protect the body's cells from harmful substances. What is less known, however, is that vitamin C promotes the body's production of the “happiness hormone” serotonin, which plays an important role in our sleep. On the one hand, serotonin has a calming effect on the organism and is significantly involved in the production of our sleep hormone melatonin, which in turn regulates our sleep-wake rhythm and is crucial for a restful sleep. 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 healthy and restful sleep.

Important functions: Immune system, development of connective and bone tissue
Occurrence in food: Citrus fruits, peppers, tomatoes, black currants, sea buckthorn

Vitamin D

Effect: The substance, also known as the “sun vitamin”, is a special vitamin because it acts like a hormone in our body and can also be produced itself under the influence of sunlight. Vitamin D is involved in various important body processes and, among other things, makes a decisive contribution to energy metabolism, bone structure, immune defense and many other processes. Numerous studies show that a deficiency of the vitamin can reduce the quality of sleep and lead to fatigue, while an adequate supply of vitamin D improves the quality and quantity of sleep. In addition to its importance for the mechanisms mentioned, vitamin D is also involved in the synthesis of serotonin and ultimately not only has a calming effect, but also a targeted effect on the sleep-wake rhythm.

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

4. Does supplementing with vitamins make sense?

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. This is precisely when additional intake through nutritional supplements can help you stay healthy and productive. And our sleep also benefits from a sufficient supply of vitamins, so that we can regenerate optimally at night and start a new day feeling refreshed and healthy.

5. Conclusion

• Vitamins are vital substances that are significantly involved in countless body processes and are essential for the healthy functioning of the body and mind.

• Vitamin deficiency is harmful to health and well-being and, in addition to daily performance, also affects 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.

• A sufficient vitamin supply can usually be ensured through a balanced diet and effectively supported with the help of dietary supplements.

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