Vitamins for a good sleep

Vitamins are involved in almost all of our body's biological processes and can also have a significant impact on our sleep. Here, we explain why adequate vitamin intake 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 night's 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 play a key role in almost all processes in our organism and are therefore essential for normal bodily function. Adequate vitamin intake is crucial to maintaining our health and productivity, and to ensuring that all biological processes in our body function properly. With a few exceptions, our bodies cannot produce vitamins themselves and must therefore be consumed through our daily diet to prevent deficiencies. A healthy and balanced diet generally provides our bodies with sufficient vitamins. However, especially under stress, during pregnancy, or as a result of health problems, daily requirements can increase, and it may be beneficial to take additional vitamins through dietary supplements to provide the body with the optimal amount of these important substances. The 13 vitamins are generally 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, both in the short term and in the long term. Deficiency symptoms include a wide range of psychological and physical impairments that significantly impair 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, as it is here that numerous essential repair and regeneration processes take place, our metabolism is running at full speed, and the brain processes the information of the day. Therefore, our body relies especially on an adequate supply of nutrients at night to recover optimally. Some vitamins are involved in precisely those bodily functions that regulate our sleep behavior, our sleep-wake rhythm, and the quality of our sleep. Thus, a deficiency or undersupply of certain vitamins and nutrients can also Disturb sleep and negatively affect falling asleep, sleep quality and sleep duration. And also a lack of sleep This, in turn, increases your daily nutrient requirements. Here, we'll explain which vitamins are especially important for a restful night.

3. The most important vitamins for good sleep

Since a completely healthy organism forms a good basis for restful sleep, you should of course ensure that you have a balanced diet and vitamin intake. Scientific studies show that the B vitamin group, as well as vitamins C and D, in particular, can promote sleep and influence precisely 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 energy production 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. Known as the "happiness hormone," serotonin has a calming effect on the body and is crucial for a healthy sleep-wake cycle. A deficiency in vitamin B, also known as the "nerve vitamin," can therefore also lower serotonin levels in our brain and thus negatively impact sleep.

Important features: 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 It plays a key role in the synthesis 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, making it an important regulator in maintaining a healthy nervous system. A deficiency in vitamin B3 disrupts nerve transmission, preventing our body and mind from relaxing sufficiently and sleeping well.

Important features: 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 in vitamin B5 inhibits the production of many essential nutrients and messenger substances and also disrupts the transmission of nerve impulses. This imbalances the metabolism and prevents the nervous system from functioning properly, thereby impairing relaxation and Fall asleep in the evening and regeneration during sleep can be reduced.

Important features: 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. Our body also uses vitamin B6 to produce glucose, which is needed to regulate our blood sugar levels. A vitamin B6 deficiency 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 neurotransmitter adrenaline. This particularly affects our sleep, and we wake up in the night or earlier in the morning and are unable to get a restful night's sleep. A lack of vitamin B6 can also lead to muscle impairment, which can increase the occurrence of twitches or cramps and make restful sleep even more difficult. Finally, vitamin B6 also contributes to the body's conversion of the amino acid L-tryptophan to serotonin, thus directly influencing the hormones that regulate our sleep-wake cycle.

Important features: 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 cell division, formation, and regeneration, as well as in blood formation, and is therefore fundamental to our growth. Adequate folic acid intake is particularly important during pregnancy, but nighttime sleep also suffers from a vitamin deficiency. Numerous cell division and growth processes take place at night, affecting our sleep quality and ensuring that we wake up healthy and refreshed the next day.

Important features: 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. Together with folic acid, it is involved in blood and cell formation and the body's own detoxification processes. It also promotes the sleep-wake cycle. However, this vital nutrient is particularly essential for the brain and nervous system due to its involvement 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 significantly hinder 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 features: 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 ensure that you take sufficient or additional amounts, for example through dietary supplements, especially if you follow a vegan or vegetarian diet.

Vitamin C

Effect: Vitamin C is particularly 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 protect body cells from harmful substances. Less well known, however, is that vitamin C promotes the body's production of the "happiness hormone" serotonin, which plays an important role in our sleep. Serotonin has a calming effect on the body and is significantly involved in the production of our sleep hormone melatonin, which in turn regulates our sleep-wake cycle and is crucial for restful sleep. Vitamin C thus directly influences our sleep behavior, protects the body from damage or stress, and calms the nervous system, ultimately creating optimal conditions for healthy and restful sleep.

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

Vitamin D

Effect: Also known as the "sunshine vitamin," this is a special vitamin because it acts like a hormone in our bodies and can even be produced by the body under the influence of sunlight. Vitamin D is involved in various important bodily processes and makes a decisive contribution to energy metabolism, bone formation, the immune system, and many other processes. Numerous studies have shown that a vitamin deficiency 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 has not only a calming effect but also a targeted effect on the sleep-wake cycle.

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

4. Is vitamin supplementation useful?

Vitamins are crucial for healthy bodily 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 our bodies with all the essential nutrients they need in sufficient quantities. However, if we neglect our daily diet and experience physical or mental stress, it is not always easy to ensure an adequate vitamin supply. Especially in these cases, additional intake through dietary supplements can help us stay healthy and productive. Our sleep also benefits from an adequate supply of vitamins, allowing us to optimally regenerate at night and start the new day rested 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 vitamins 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 wishes and see you soon!