Monday, August 15, 2022
HomeInsomniaCan A Multivitamin Cause Insomnia

Can A Multivitamin Cause Insomnia

- Advertisment -

Cant Sleep These 5 Essential Nutrients Can Help

Can Vitamin D Cause Insomnia? You bet!

If youve tried everything and good sleep is still eluding you, it may be time to examine your diet.

Good nutrition is important for many aspects of health including sleep, said Bonnie Buckingham, a registered dietitian with Samaritan Weight Management Institute. It is common for people to start having sleep difficulties as they age. Making sure your diet is balanced can be a good place to start, especially since meal planning can become less of a priority if someone is no longer cooking for a family or a spouse.

According to Buckingham, you dont need to eat these foods right before bed. In fact, a study published in the Journal of Clinical Sleep Medicine found that eating less than 60 minutes before bed resulted in a longer time to fall asleep, especially in women. Instead, incorporate a variety of beneficial foods throughout your day to help your body do its job to regulate sleep.

How To Tell If Vitamins Is Causing A Lack Of Sleep

There are many steps you can take to make sure B vitamins enhance your sleep, rather than interfere with it. These will help you figure out whether its B vitamins or another factor thats causing your lack of sleep.

Go through each step one by one to make sure:

  • Start taking your B vitamins earlier in the day, rather than later at night. Since they interfere with your sleep schedule, taking them late at night can make your sleep less restful. The problem may be as simple as that.
  • Cut down on your intake, for instance by only taking half a tablet at a time. It may be that youre taking too much without knowing, or that your body processes B vitamins slower than normal.
  • Stop taking B vitamins for a brief period. Take note of how well you sleep over the course of a week, perhaps in a sleep diary. Identify any improvements, i.e., longer sleep, or more restful sleep.
  • Cut out other supplements to see if it was something other than your B vitamin complex tablet. As mentioned in the study above, multivitamins can cause restless sleep, not just B vitamins.
  • Talk with your doctor if you still cant figure out the cause. It may be a completely unrelated condition thats making your sleep less restful. Your lack of sleep may be a sign of something more serious.

If your B vitamins were causing your poor sleep, these five steps should be enough to establish the fact. Before you see a doctor, though, it might help you to look at our list of other causes of insomnia below.

Getting Enough Sleep Can Also Help Us Better Absorb Vitamin D Naturally

âLack of sleep, as well as inconsistent sleep, may increase irritability, but also contribute to mood swings and poor judgment. Getting between 7 to 9 hours of sleep each night is the best way to ensure that your body can attain optimal levels of vitamin D,â said Dr. Glatter.âAs the sun sets, the brain naturally converts serotonin into melatonin, a key sleep hormone,â he added. âTogether with melatonin, vitamin D is integral in sleep induction.â

By C. Claiborne Ray

Q. Are decreasing levels of vitamin B12 in old age related to the insomnia from which so many older people suffer?

A. There are many causes of insomnia in older people, most of them related to some kind of illness, and B12 deficiency can have many neurological consequences. But scientific studies focusing on that nutrient and sleep in the elderly are lacking.

Insomnia is known to increase in older people, with prevalence rates as high as 65 percent, depending on the criteria used, according to a review of 50 studies of insomnia in general.

Healthy older people who are not in institutions were found to sleep as well as younger people.

In two small studies, published in the journal Sleep in 1990 and 1991, four people were successfully treated for sleep-wake rhythm disorders with B12 supplements, even though their B12 levels were normal.

You May Like: Does The Garmin Vivofit 4 Track Sleep

Can Vitamins Help You Sleep

According to Dr. Umeda, While some natural remedies such as melatonin, valerian, magnesium or chamomile tea may help for some people, theres no definitive evidence from randomized controlled trials these are effective for typical insomnia, he says.

There are, though, some supplements that may help, but you should consult your healthcare provider for more information.

  • Melatonin is a hormone thats related to sleep control. While it may be effective for shift work sleep disorder or jet lag, it hasnt been found to aid typical insomnia. It may increase the effect of warfarin , and it should not be used if you are pregnant.
  • Valerian is an herb that may help improve sleep quality. It is considered safe if you take in recommended doses, but dont use if you are pregnant.
  • Magnesium glycinate or magnesium citrate may also help improve sleep quality by changing the amount of some neurotransmitters that have a calming effect. Taking excessive amounts, however, can cause digestive issues like diarrhea. It can be used while you are pregnant, but please consult your Ob/Gyn.
  • Chamomile tea may help you fall asleep and its generally considered safe.

Again, although these may be helpful, there are only a handful of well-designed studies with inconclusive results. More research is definitely needed.

Do Vitamins Interfere With Sleep

Can Supplementing Too Much Vitamin D Cause Insomnia ...

Millions of Americans take a daily multivitamin, but anecdotal reports have suggested the pills may interfere with sleep. In todays Really? column, Anahad OConnor takes a look at the research.

In one study in 2007, researchers recruited hundreds of subjects and investigated their sleep habits including looking at their use of vitamins and medications then had them keep sleep diaries for two weeks.

After controlling for age, sex and other variables, the scientists found a slightly higher rate of poor or interrupted sleep in people taking multivitamins. But because they found only an association, they could not rule out the possibility that people with poorer sleep are simply more likely to seek out multivitamins.

You May Like: Does Zoloft Cause Insomnia

Lower Level Of Vitamin D Can Cause Insomnia

Insomnia is a condition that does not let a person sleep properly at night. Researches show that those people with vitamin D deficiency have more chances of having insomnia than others. Therefore, vitamin D deficiency can be called as a big cause of such sleep disorders. So, if you start consuming required amount of vitamin D regularly, then you may have high chances to cure it. In addition to sleep problems, Vitamin D is beneficial to cure several other critical illnesses like heart disease and cancer.

Consequences Of Too Much Magnesium

Its extremely difficult to get too much magnesium from just food, but when you add supplements on top of it, particularly ones that absorb well , its very possible.

Too much magnesium makes the kidneys work harder, and can also cause :

  • Diarrhea
  • Proton pump inhibitors

Those are just the ones with significant research behind them.

Any other supplements could also have a complex interaction that leads to a side effect that causes insomnia.

SummaryOne of the main reasons that supplements always come with a warning to only take with doctor supervision , is because they can interact with each other and cause unexpected side effects.

Also Check: Generic Zoloft Weight Gain

Can Multivitamins Disrupt Your Sleep

timer

THE CLAIM: Multivitamins can disrupt users sleep.

THE FACTS: Millions of Americans take multivitamins daily, looking to get all sorts of health benefits. But when it comes to a good nights sleep, can these pills do a disservice?

Over the years, anecdotal reports have suggested as much, with some users claiming that multivitamins shorten sleep and lead to more frequent awakenings in the middle of the night. In one study in 2007, researchers recruited hundreds of subjects and investigated their sleep habits including looking at their use of vitamins and medications then had them keep sleep diaries for two weeks.

After controlling for age, sex and other variables, the scientists found a slightly higher rate of poor or interrupted sleep in people taking multivitamins. But because they found only an association, they could not rule out the possibility that people with poorer sleep are simply more likely to seek out multivitamins.

If there is an effect, the problem is separating the effects of individual vitamins. There is some evidence that B vitamins may play a role. Some studies have shown that ingesting vitamin B6 before bed can lead to very vivid dreaming, which can wake people up. B6 helps the body convert tryptophan to serotonin, a hormone that affects sleep. Other studies have shown that vitamin B12 can affect melatonin levels, promoting wakefulness.

THE BOTTOM LINE: There is evidence that multivitamins may disrupt nighttime sleep.

    Restless Leg Syndrome And Vitamin B12

    B-Complex Vitamins & Insomnia #shorts

    Like the name of the condition suggests, Restless Leg Syndrome is a condition where your legs cant stay still at certain times.

    RLS can of course make it harder to sleep and play a role in developing insomnia.

    While RLS is usually caused by iron deficiency, theres some evidence linking vitamin B12 deficiency and RLS .

    SummaryIts not a particularly likely scenario, but there appears to be some small chance of a vitamin B12 deficiency triggering RLS and leading to sleep trouble.

    You May Like: Can Nasal Strips Help Sleep Apnea

    Don’t Miss: How Does Fitbit Flex Track Sleep

    When To Take Supplements

    There is debate about whether taking your vitamins in the morning or at night is best. The theory goes that because youre getting nutrients throughout the day from food, having your nutrition supplements at night helps your body get some nutrition as you sleep.

    Jeffrey Blumberg, a professor of nutrition science and policy at Tufts University in Boston, says otherwise. He suggests taking your dietary supplements at night isnt advisable. Digestion slows down during sleep, so taking your nutrient supplement late at night would not be associated with an efficient absorption.

    Neil Levin, a clinical nutritionist at NOW Foods, agrees that morning is best for multivitamins and any B vitamins. Multivitamins tend to do best when taken earlier in the day, as the B vitamins in them might stimulate metabolism and brain function too much for a relaxing evening or before bed, Levin says.

    Although morning is probably ideal, it helps to your multivitamin or prenatal/folic acid supplements is the time youll remember. Put the supplement bottles on your kitchen counter next to your coffee maker, so they jog your memory when your reach for your morning cup. Or if taking your supplements at lunch appeals to you, keep them in your lunch bag or briefcase so youll remember to take them.

    Alternative Causes Of Insomnia And Sleeplessness

    Almost anything can cause a lack of sleep. If youre not sure what exactly the problem is, scroll through our list and tick off each cause. You might be surprised at whats causing your trouble sleeping.

    Environmental Causes

    Environmental causes are an obvious culprit. Noise, light, or other disturbances may wake you up completely but they may also only disturb your sleep somewhatnot enough to wake you up, but enough to rouse you from a deep sleep. This can cause tiredness later in the day.

    Mental Illness

    A whole host of mental conditions including stress, anxiety, nerves, and depression can cause a lack of sleep. In turn, a lack of sleep can make these conditions worsea vicious cycle. Try relaxing techniques like meditation before bed to see if they can help.

    Physical Illness

    Physical illness can cause discomfort and trouble sleeping. Obesity and diabetes can make you too hot at night, or cause cramp and pain. Any condition that causes pain can keep you awake at night, from multiple sclerosis to the flu.

    Lifestyle

    Lifestyle choices may also play a part. Excess caffeine, nicotine, or alcohol can disrupt sleeping patterns, as can being overweight or obese. Having a job that necessitates working in the evening, sleeping late or going to bed late, and eating at night can also be at fault.

    Delayed Sleep Phase Disorder

    Recommended Reading: Bars Of Soap For Restless Leg Syndrome

    Vitamin And Mineral Deficiency

    While its sounds almost too good to be true, the targeted repletion of deficient vitamins and minerals can actually be the overnight fix youve been longing for. The first place to start is by getting your vitamin D levels checked and correcting any deficiency in a targeted way. But dont stop there! Vitamin C, vitamin B12 and magnesium also play critical roles in the architecture of sleep therapy. And heres how:

    Taking Vitamins At Night: 5 Things You Should Know

    Best Can Vitamin D3 Cause Insomnia  Your Best Life

    05/11/2021 | 6 min. read

    Healthy Directions Staff Editor

    With plenty of vitamins and supplements commercially available these days, finding the vitamin you are looking for has never been easier. That said, not all vitamins, and not even all multivitamins, are the same nor should they be taken at the same time.

    While some vitamins are best taken in the morning, others can be taken at night with little risk of a negative impact on your sleep. There are, however, some vitamins and supplements that you may want to avoid when bedtime comes around so that you do not lose out on any of that much needed sleep.

    Certain vitamins, like those believed to aid in supporting your energy levels, may actually interfere with your sleep if you take them too close to bedtime, and on the other hand, some vitamins can help promote a deeper, more restful sleep.

    So, before you take your multivitamin before bed, there are a few things you should know so that you can get the most out of your vitamins and your sleep.

    Don’t Miss: Does Samsung Gear S2 Track Sleep

    Best Vitamins And Minerals For A Good Night’s Sleep

    Maybe you’re reading this article at 2AM, looking for a solution to your insomnnia .

    Well, you’re not alone.

    According to a new survey from Consumer Reports, around 27% of adults claim to have issues falling asleep or staying asleep. Plus, 68%, or roughly 164 million Americans, have trouble with sleep at least once per week.

    So, assuming counting sheep didn’t cut it, how can you improve your sleep?

    If you arent following a perfectly balanced diet , you may not be getting all of the vitamins and nutrients you need to get a restful night.

    Morning Or Night With Food Or Without Answers To Your Questions About Taking Supplements

    Whether multivitamins and other dietary supplements are necessary for the general population is a source of debate. Supplements remain recommended for certain populations with specific conditions such as pregnant women who should take folic acid to reduce the risk of neural tube defects, or children in developing countries whose diets do not provide enough vitamin A and iron. But recent studies have found there is insufficient evidence to recommend multivitamin supplements to the average healthy American, and that, in fact, taking too much of certain vitamins can cause harm.

    These studies seem to have little effect on the global supplement industry, which is worth an estimated $128 billion, according to 2017 data from the Nutrition Business Journal, or on the American public. Fifty-two percent of respondents to the 2011-2012 U.S. National Health and Nutrition Examination Survey reported using dietary supplements unchanged from the 1999-2000 survey.

    Read Also: How Does Fitbit Track Sleep Stages

    Too Much Magnesium Can Lead To Side Effects

    Just as low magnesium levels can lead to health problems like insomnia, having too much magnesium is also a problem.

    The tolerable upper intake for adults is 350 mg of magnesium per day according to the NIH :

    Supplements typically have up to a few hundred grams of elemental magnesium, and considering that some have more than is claimed on the label, its easy to see how you might accidentally go over the upper limit.

    People who are on the small side need to be even more careful.

    The best way to check this is to get a blood test to measure your magnesium levels and see how high they are.

    What Is Vitamin B12 Good For

    Vitamin D deficiency and insomnia

    Vitamin B-12, or cobalamin, is one of the B complex vitamins. According to the University of Maryland Medical Center, Vitamin B-12 is instrumental for maintaining healthy nerve cells, synthesizing DNA and RNA, and regulating blood cells. A vitamin B-12 deficiency can cause fatigue, irritability, digestive issues, and shortness of breath.

    The elderly, vegetarians, and vegans tend to have a higher risk of developing a Vitamin B-12 deficiency.

    Recommended Reading: Does Losing Weight Help Sleep Apnea

    Read Also: Why Does Sleep Apnea Cause Weight Gain

    B Vitamins In Our Diet

    There are two ways to get more B vitamins. The first is through diet, and the second is through supplements. Each approach to getting more B vitamins is effective, although supplements are the easier route to take.

    There are dozens of sources for B vitamins in our diets. Lets take a look at where you can find each vitamin through what you eat:

    • Vitamin B1 : Eggs, peas, whole grains, fresh fruit, fortified cereal, and liver.
    • Vitamin B2 : Milk, eggs, rice, and fortified cereal.
    • Vitamin B3 : Milk, eggs, meat, fish, and wheat flour.
    • Vitamin B5 : Eggs, chicken, beef, potatoes, oatmeal, broccoli, and whole grains.
    • Vitamin B6 : Milk, eggs, pork, chicken, fish, peanuts, and potatoes.
    • Vitamin B7 : This is produced naturally in your body. You only need small amounts, and the amount you produce is enough.
    • Vitamin B9 : Broccoli, liver, spinach, asparagus, peas, and fortified cereals.
    • Vitamin B12 : Meat and fish, milk, cheese, eggs, and fortified cereals.

    As you can see, you need a reasonably varied diet to get enough of each B vitamin. The best option is to drink more milk and eat more eggs. These two foods contain most of the B vitamins on their own. To get all of them, eat a mixture of meat and vegetables, as well as fortified cereal and milk.

    B Vitamin Supplement

    Of course, you can always choose a B vitamin supplement. These supplements often contain 100% of your RDA on their own. In addition to your dietary sources, this gives you more than your body needs.

    RELATED ARTICLES
    - Advertisment -

    Most Popular

    - Advertisment -