Sleepless in Arkansas:  Part 5, Vitamin Deficiencies

Dr. Michael Breus wrote “5 Vitamin Deficiencies that Can Affect Your Sleep”, an article about vitamin deficiencies that can affect your sleep.  He recommends that we get them with food if possible and to see your doctor because getting the dosing and timing of supplements is critical for success.

These are the vitamins he listed in that article with selected information and his advice about them.

Vitamin D

• Is important for bone health, regulating mood, supporting immune function, and helping to control inflammation.
• Vitamin D affects how much sleep we get and how well we sleep
• Lack of Vitamin D may also affect the severity of sleep apnea.
• It may influence sleep by helping to regulate our circadian clocks.
• Sunshine is the best source of vitamin D.

Vitamin E

• A powerful antioxidant, it helps maintain healthy cell function
• It supports immune health.
• It may also help sleep and sleep-related problems
• Sleep deprivation creates trouble with both short and long-term memory.
• Vitamin E protects the health and function of the brain
• People with sleep apnea often have low levels of Vitamin E.
• Foods with higher amounts of Vitamin E include almonds, peanuts, hazelnuts, sunflower seeds, spinach, broccoli, tomatoes, wheat germ oil, and soybean oils.

 Vitamin C

• Antioxidant
• It’s important for cardiovascular health and necessary for your body to make collagen which is critical for healthy bones, teeth, and skin.
• Improves symptoms of sleep apnea. One study showed that a combination of Vitamin C (100 mg) and Vitamin E (400 mg) taken twice daily reduced episodes of sleep apnea.
• This C and E combo also improved sleep quality and decreased daytime sleepiness.
• Like Vitamin E, Vitamin C has been known to offer protection for the brain against the memory losses associated with sleep deprivation.
• Food sources of C: Citrus fruits, broccoli, cauliflower, Brussels sprouts, kale, spinach, green and red chilies, strawberries, and kiwi.

 Vitamin B6

• Supports immune health, aids in cognitive development and sleep, and affects our dreams.
• It may affect help us to remember our dreams.
• For Melatonin and serotonin production, a lack of B6 has been linked to symptoms of insomnia and depression.
• High levels can be toxic; excessive levels have been linked to insomnia.
• Food sources: bananas, carrots, fish, and whole grains.

Vitamin B12

• Important for brain function, supporting cardiovascular health including red blood cell formation, and DNA activity, it is involved in regulating sleep-wake cycles.
• Research disagrees on the effects of low or high levels of B12
• Food sources: dairy, eggs, meat, fish, and shellfish.

Want to know more?  Read his article online at www.thesleepdoctor.com

If you follow Dr. Greger’s Daily Dozen, he gives precise amounts of which vitamins you must take because his diet is research-based; if you follow his diet, it covers all vitamins:

• B12: 1000 mcg/day
• D3: 500 mcg per day, or 2000 mcg per week; if over 65 years, you need 1000 mcg/day

Till next time,

Please be kind to everyone you meet, for we all have our hidden sorrows. ~Tzaddi