Vitamins for a good sleep

Vitamins are involved in almost all biological processes in our body and can also have a decisive influence on our sleep. We explain here why a sufficient 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. Does vitamin supplementation make sense?
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. In order for us to remain healthy and productive and for all biological processes in our body to 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 ingested through daily food to prevent a deficiency. With a healthy and balanced diet, our body is usually supplied with sufficient vitamins. However, the daily requirement can increase particularly under stress, during pregnancy or as a result of health problems and it can be useful to take additional vitamins via 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. Deficiency symptoms include a wide range of psychological and physical impairments that significantly affect numerous bodily functions, particularly metabolism, energy balance, the nervous system and even our sleep.

Our sleep is the most important basis for our health and performance in everyday life, because it is here that numerous essential repair and regeneration processes take place, the metabolism is running 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 sleeping behavior, our sleep-wake rhythm and the quality of our sleep. A deficiency or undersupply of certain vitamins and nutrients can also affect sleep and negatively affect falling asleep, sleep quality and sleep duration. And also a lack of sleep itself increases the daily need for vital nutrients. We will explain to you here which vitamins are particularly important for a restful night.

3. The most important vitamins for a good sleep

Since an all-round healthy organism forms a good basis for restful sleep, you should of course ensure an overall balanced diet and vitamin supply.Scientific studies show that the B vitamins, vitamin C and vitamin D in particular can promote sleep and influence those processes that are crucial for a healthy sleep-wake rhythm. This concerns, for example, the conversion of 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 the production of energy from carbohydrates and protein metabolism, but also plays a key role in various functions of the nervous system and the metabolism of important neurotransmitters such as serotonin and adrenaline. Serotonin, known as the "happiness hormone", has a calming effect on the organism and is crucial for a healthy sleep-wake rhythm. A lack of vitamin B, which is also known as the "nerve vitamin", can also lower the serotonin level in our brain and thus have a negative impact on sleep.

Important functions: nervous system & carbohydrate metabolism
Occurrence in food: Meat, potatoes, whole grain products, legumes

Vitamin B3 (niacin)

Effect: Niacin can be produced in the body from, among other things, 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 nerve stimuli and thus prevents the body and mind from relaxing sufficiently and us from 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 lack of vitamin B5 inhibits the production of many essential nutrients and messenger substances and also disrupts the transmission of nerve impulses. This causes the metabolism to become unbalanced and the nervous system to be prevented from functioning properly, which makes it difficult to relax and Fall asleep in the evening and regeneration during sleep may be reduced.

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 lack of vitamin B6 can therefore not only lead to psychological stress, but also promote low blood sugar levels, to which the body reacts with an increased release of the stimulating messenger substance adrenaline. Then our sleep suffers in particular, we awakening in the night or earlier in the morning and cannot sleep well.If the body lacks vitamin B6, it can also lead to muscle problems, which can lead to twitching or cramps and make it even more difficult to sleep. Finally, vitamin B6 also contributes to the body's own conversion of the amino acid L-tryptophan into serotonin, thus directly influencing the hormones that regulate our sleep-wake behavior.

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

Vitamin B9/11 (folic acid)

Effect: Folic acid plays an essential role in the division, formation and regeneration of cells as well as blood formation in our organism and is therefore fundamental to our growth. A sufficient supply of folic acid is particularly important during pregnancy, but nighttime sleep also suffers from a lack of the vitamin. This is because numerous cell division and growth processes take place at night in particular, which affect 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 and 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 nervous system because it is involved in the formation and regeneration of nerve fiber sheaths. A vitamin B12 deficiency can also lead to psychological symptoms such as mood swings, psychosis or depression. Damage to or disruption of nerve function and the promotion of psychological stress are decisive obstacles to restful sleep. Scientific studies also show that sufficient or additional intake of vitamin B12 can significantly improve sleep 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

Watch out! Since vitamin B12 must be absorbed entirely through food and is mainly found in animal products, you should make sure you take sufficient or additional intake, for example through dietary supplements, especially if you follow a vegan or vegetarian diet.

vitamin C

Effect: Vitamin C is particularly well-known for its antioxidant effect and its positive influence on the development of cell tissue, bones and teeth. It supports the healthy function of the immune system and helps to protect the body's cells from harmful substances. What is less well known, however, is that vitamin C promotes the body's own production of the "happiness hormone" serotonin, which plays an important role in our sleep. 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 restful sleep.Vitamin C has a direct effect on our sleep behavior, protects the internal organism from damage or stress and calms the nervous system, which ultimately creates optimal conditions for healthy and restful sleep.

Important functions: immune system, formation 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 under the influence of sunlight. Vitamin D is involved in various important bodily processes and makes a decisive contribution to energy metabolism, bone structure, the immune system and many other processes. Numerous studies show that a deficiency of the vitamin can reduce sleep quality and lead to fatigue, while an adequate supply of vitamin D improves sleep quality and quantity. In addition to its importance for the mechanisms mentioned, vitamin D is also involved in the synthesis of serotonin and thus ultimately not only has a calming effect, but also has a targeted effect on the sleep-wake rhythm.

Important functions: bone structure, metabolism
occurrence in food: fish, eggs, avocado, mushrooms, margarine

4. Does it make sense to supplement your diet with vitamins?

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 are under physical or mental stress, it is not always easy to ensure an adequate supply of vitamins. This is precisely when additional intake via dietary supplements can help us stay healthy and productive. And our sleep also benefits from an adequate supply of vitamins, so that we can regenerate optimally at night and start the new day refreshed and healthy.

5. Conclusion

• Vitamins are vital substances that play a key role in countless bodily processes and are essential for the healthy functioning of body and mind.

• Vitamin deficiency is detrimental to health and well-being and affects not only daily performance but also sleep.

• Many B vitamins (especially vitamin B6 and B12), vitamin C and vitamin D can have a decisive influence on sleep and promote the quality and quantity of sleep.

• An adequate supply of vitamins can usually be ensured through a balanced diet and effectively supported with the help of dietary supplements.

Best regards and see you soon!