Even so-called natural supplements can have unexpected side effects. Know why you’re taking a vitamin supplement. However, people who eat a vegan diet need to supplement with this vitamin since plant-based foods don’t contain it. Unless you’re deficient in vitamin B12, which you can determine via a blood test, it’s best to avoid taking large doses of vitamin B12. As with vitamin D, too much or too little vitamin B12 can make it harder to sleep. Vitamin B12 SupplementsĪlthough a deficiency of vitamin B12 can cause sleep problems, people who take vitamin B12 supplements may experience insomnia. You don’t always know what you’re getting when you swallow a weight loss supplement. There are so many reasons to avoid weight loss supplements and sleep problems are just one of them. In addition, independent testing shows weight loss supplements may contain ingredients not listed on the label, including prescription medications with stimulant activity. For example, a study found that 9 out of 21 dietary supplements contain beta-methylphenethylamine, a compound that resembles amphetamines in structure. Sometimes, weight loss supplements are formulated with components that have stimulant properties similar to amphetamines. However, many weight loss supplements contain herbal stimulants other than caffeine that can interfere with sleep. Caffeine is one such stimulant, based on the knowledge that caffeine boosts metabolic rate and may suppress appetite too. Weight loss supplements often contain stimulants that activate the nervous system and make it harder to sleep. A possible fix is to take your vitamin D supplement in the morning. Don’t give up your vitamin D supplement if your level is low but realize it could impact your sleep. It’s also possible that the timing of a vitamin D supplement matters. What does this mean? There may be a “sweet spot,” a level of vitamin D that optimizes sleep, but when you take more than you need, it negatively affects melatonin levels and makes it harder to sleep. In fact, research suggests that a vitamin level below 20 ng/ml increases the risk of insomnia It’s possible that vitamin D interferes with melatonin, but don’t give up your vitamin D supplement just yet! Some research shows vitamin D deficiency causes sleep disturbances and insomnia too. The brain produces less melatonin as we age, and this may explain the increased frequency of sleep problems among the elderly. For example, it’s a powerful antioxidant that plays a role in aging and cancer prevention. Interference with this process has a negative impact since melatonin sets your body’s circadian rhythms and helps bring on sleep. As evening approaches, the release of melatonin by the pineal gland in the brain increases as a signal that it’s time to sleep. One theory is that large amounts of vitamin D interfere with the body’s natural production of melatonin, the sleep hormone. While it’s important to correct vitamin D deficiency, taking a high dose of vitamin D could make it harder to sleep–but why? Deficiency of vitamin D is a problem because so few people get daily exposure to the sun, the stimulus that causes your body to produce vitamin D. With vitamin D deficiency being common, more people are taking vitamin D supplements. In fact, some vitamins and supplements that people take to improve their health can make it more challenging to fall asleep or stay asleep. Stress is major, but lifestyle habits play a role too. People deprived of sleep are more susceptible to pesky cold and flu viruses that circulate during the winter months.Ī variety of factors can make it hard to sleep. Lack of sleep can also impact your mood and your immune system. We also know that sleep is vital for health! Research links poor sleep quality and too little slumber with a higher risk of accidents, cardiovascular disease, type 2 diabetes, and all-cause mortality.
Women are more likely to suffer from sleep issues than men and poor quality sleep becomes more common with age. According to the National Sleep Foundation, 30% of people complain of sleep issues and 10% are impaired during the day because of fatigue because of sleep problems. How many hours do you sleep each night? If it’s seven or more hours, you’re doing well! A growing number of people are not getting a good night’s sleep.
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