While there are several sleep aids and other sleep related medications, I am a huge believer in attempting a more natural route first. With sleeping, increasing your vitamin intake is a GREAT way to set your body up for success when looking for vitamins for sleep and anxiety.
I am covering the top 3 without getting into other compounds outside of the “Vitamin” category. I like simple, don’t you?
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The Best Vitamins for Sleep and Anxiety
- Vitamin D
- Vitamin B
- Vitamin E
I want to keep this list as short as possible and give you the best recommendations for vitamins for sleep and anxiety. Lets get started!
Vitamin D
Why it Works:
According to a study studying workers in the electronics industry , people who sleep with lower levels of Vitamin D experience more sleep disturbances and stay asleep less.
Vitamin D is also considered a hormone because your body produces it when exposed to sunlight. It can also be found in fatty foods like fish, eggs and mushrooms.
Increasing your intake of Vitamin D via capsules and other supplements can help keep you asleep longer and less likely to be disturbed. Longer and better sleep can help when taking vitamins for sleep and anxiety. A lot of anxiety issues can be related to sleep! (ADAA Link opens in new page).
Cons:
Vitamin D is an essential part of your body’s hormone balance and is vital to your overall health. However, too much of a good thing, can be a bad thing. Most people in the world suffer from a deficiency of this vitamin, so most people try to offset it by taking supplements.
Side-effects such as nausea and vomiting can happen with too much Vitamin D in your system. On top of that, you can suffer other effects, such as bone-loss and heightened blood calcium levels.
Recommended Dosage:
According to the US National Library of Medicine, 10 – 20 micro-grams is sufficient for over 90% of Americans. If you do not spend a lot of time outside, then you may need a little more. CONSULT YOUR DOCTOR.
Where to Get It:
Vitamin B
Why it Works:
B Vitamins, such as B3, B5, B6, B9 and B12 can help facilitate a good nights sleep, as they assist regulate the body’s level of the organic compound tryptophan. This compound helps the body manufacture sleep-inducing hormone melatonin. There are melatonin supplements, like this one on Amazon, but I would recommend upping your Vitamin B intake first.
B vitamins are found in most foods we find in our everyday life, so most people are not at risk of a deficiency.
Pregnant, or breastfeeding women and older adults will need to add these supplements to her diet, as recommended by your doctor. Vegetarians need to take Vitamin supplements as well since these vitamins are found in mostly meats.
B vitamins for sleep and anxiety can also help with depression!
BTW, Vitamin B supplements that contain all, or multiple, Vitamin B compounds is known as B-Complex vitamins.
Cons:
If you are following the recommended dosage, nausea mostly.
When taken in high doses, extreme caution should be taken and you should consult your doctor if you experience ANY of these side effects:
- High Blood Sugar
- Nausea
- Vomiting
- Liver Damage
- Nerve Damage
- Skin Lesions
Recommended Dosage:
Ill recommend that you check out the National Institutes of Health for exact dosage requirements. The dosages can vary between different types of Vitamin B compounds and age, sex and medication contraindications.
Where to Get It:
Vitamin E
Why it Works:
Vitamin E is an antioxidant that helps your body cope with several functions in your body that can cause you to be restless. Studies show that it influences the hippocampus mechanisms in the brain for normal brain function during sleep. Functions like REM and memory cognition.
It can also help with night sweats and hot flashes in women.
Cons:
Through normal eating, you wont experience an overdose of Vitamin E. High exposure can lead to complications like a hemorrhagic stroke.
Recommended Dosage:
Don’t exceed 1000 UIs per day. Consult with your doctor for exact dosage.
Where to Get It:
Using Vitamins for Sleep and Anxiety
Before reaching out to pharmaceutical grade medications for sleep and anxiety, always try the natural options first. For most people looking for vitamins for sleep and anxiety, they want something natural anyway. The vitamins listed should help you along the path of a better nights sleep.
Check out my other post on 8 All-Natural Sleep Aids, to learn more on natural sleep aids.
Happy Sleeping!
