What Are The Symptoms Of Too Much Vitamin D
Armeen Poor, MD, is a board-certified pulmonologist and intensivist. He specializes in pulmonary health, critical care, and sleep medicine.
Vitamin D is a key nutrient that helps your body absorb calcium to help build strong bones. Its also important for your immune system, nervous system, and muscles. A deficiency in this vitamin has also been linked to mental illnesses such as depression and seasonal affective disorder .
About 40% of Americans may be deficient in vitamin D, with Black and Hispanic adults facing the highest risk of deficiency. Many people can benefit from increasing their vitamin D intake to sufficient levels through sun exposure, diet changes, orif neededsupplementation as recommended by a physician.
While a deficiency of this nutrient is a very common problem, its also possiblebut rareto have too much vitamin D. Too much vitamin D, also known as vitamin D toxicity or hypervitaminosis D, can pose a number of serious health risks.;This is why it’s important to discuss any supplementation with your doctor to ensure you aren’t ingesting a potentially harmful mega dose.
Vitamins And Supplements That Can Interfere With Sleep
4 Vitamins and Supplements That Can Interfere with Sleep
How many hours do you sleep each night? If its seven or more hours, youre doing well! A growing number of people are not getting a good nights sleep. 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. Women are more likely to suffer from sleep issues than men and poor quality sleep becomes more common with age.
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. Lack of sleep can also impact your mood and your immune system. People deprived of sleep are more susceptible to pesky cold and flu viruses that circulate during the winter months.
A variety of factors can make it hard to sleep. Stress is major, but lifestyle habits play a role too. In fact, some vitamins and supplements that people take to improve their health can make it more challenging to fall asleep or stay asleep. Here are some you should know about.
When Is The Best Time To Take Vitamin D Supplements
Can the sunshine vitamin interfere with your sleep?.
Some vitamins are more effective when taken at particular times of the day.
The time at which we take our supplements;affects the bodys ability to absorb vitamins, as well as whether any side effects occur.
Some vitamins should be taken in the morning, some in the afternoon, with a meal, on an empty stomach.
So when should you take vitamin D?
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Vitamin D Optimal Zones
The InsideTracker vitamin D optimal zone ranges from 40 to 100 ng/mL. As long as your vitamin D level falls between these numbers, your sleep is as optimized as it can be in regards to vitamin D! An important note, though, is that a lot of other factors also affect sleep. Here, we are focusing on vitamin D specifically, but good sleep is a combination of a lot of things both internal and external to your body/biomarkers, and we would never claim that optimizing your vitamin D level is going to fix all of your sleep problems overnight. However, if your vitamin D is below optimal and you want to improve your sleep, increasing vitamin D could be a great first step.
Can Vitamin Deficiencies Affect Your Sleep
Another area where there has been preliminary research is on how certain vitamins or lack thereof could adversely affect your sleep.
A 2018 study showed a potential link between vitamin D deficiency and sleep disorders. Given other data available about the effects of vitamin D deficiency, this connection doesnt seem that surprising. But even the researchers behind the study admitted the conclusions were controversial and said more studies are needed to confirm the link. That connection might be correct, but it could be just one of several factors, says Dr. Umeda.
Its possible that other vitamin deficiencies could indirectly lead to poor sleep. For instance, iron deficiency is considered a potential cause of restless legs syndrome which can interrupt sleep. But, as with the other studies mentioned here, theres just not enough evidence.
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What Is An Optimal Sleeping Pattern
The National Sleep Foundation contends that the amount of sleep you need and the particular pattern you should follow depends on a couple of factors, the most impactful of which is your age. Improve your sleep quality by getting the right amount of sleep for your age. If youre a teenager, you need between 8 and 10 hours of sleep, while the adults among us need somewhere between 7 and 9 hours in order to feel well-rested.
This recommendation is accompanied by others that can help improve your overall sleep, such as making sleep a priority and following your own schedule. Exercise can help, as well as making sure you have a ritual that is particularly relaxing right before you climb into bed. And as we all have learned the hard way, the screens on our phones or our computers or our tvs have blue light, which trips up our circadian rhythms by significantly suppressing melatonin.
Basically, your body thinks the light from your phone is actually from the sun! In order to sleep better, we must all put our phones down, close Netflix, and turn off the TV. By improving your sleep hygiene and getting less blue light before bed, you will find it much easier to fall asleep. You might even stop believing the world revolves around your phone.
What Does The Study Really Tell Us
This is the first trial to investigate the effects of vitamin D supplementation on sleep quality in individuals without other specific medical conditions. The increase in vitamin D levels in the blood of participants in the vitamin D group confirmed that the participants actually took the pills and that they were effectively absorbed. This is a promising exploratory trial that provides suggestive evidence that supplemental vitamin D may help improve sleep in younger people who are vitamin D insufficient without other identifiable sleep problems. Although the study has limitations, it may be enough to warrant future, larger, more carefully focused investigations.
One such limitation is the clinical relevance of its findings, since it is difficult to determine what the decrease of 2.7 in total sleep quality score found in this study would mean at the practical level. The PSQI questionnaire uses a cut-off of five or more to define poor sleep and, by this measure, the average post-intervention score of 6.75 would mean those in the vitamin D group would still be considered to have poor sleep at the end of the study, on average. However, an improvement of 2.7 in the total sleep quality score is more than half the score needed to be classified as a poor sleeper, so its quite possible that this could make a practical impact on sleep quality for some people. However, the results presented in the study under review make this hard to know for certain.
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Factors That Might Affect Your Vitamin D Levels
Your vitamin D levels reflect many factors. For example:
Where you live.;If you live in the northern states , you are at higher risk for a vitamin D deficiency because your skin may not be able to produce any vitamin D from sun exposure during the winter months.
Your age.;Your skin’s ability to produce vitamin D drops with age. If you’re over age 65, you generate only one-fourth as much vitamin D as you did in your 20s.
Your skin color.;People with darker skin typically have lower levels of vitamin D than lighter-skinned individuals. African Americans have, on average, about half as much vitamin D in their blood compared with white Americans.
Your weight.;If you have a body mass index above 30, you may have low blood levels of vitamin D. Vitamin D is stored in fat, so in people with obesity, less of the vitamin circulates in the blood, where it’s available for use by the body.
The foods you eat.;Very few foods naturally contain vitamin D. The U.S. government started a vitamin D milk fortification program in the 1930s to combat rickets, a bone-weakening disease caused by vitamin D deficiency, which was a major public health problem at the time. Breakfast cereals and some types of orange juice may also be fortified, but this varies by brand. So, the amount of vitamin D you get from food depends on the food you eat and how much milk you drink.
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.
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The Zrt Laboratory Blog
Here in the Pacific Northwest we love talking about the sun! We grumble about it being hidden away behind heavy rain clouds for months at a time in the winter; we delight in the first breakthrough rays in the spring, realizing our pagan longing for it, watching, as if for the first time, as everything around us wakes up from a deep slumber; we marvel at its delightful, almost intoxicating warmth in the early summer; and yes, we find it irritating when the temperature goes a dash over 80 degrees, or if stays too hot for too long into the fall. Our enthusiasm for the suns activities makes sense – after all, humans have evolved to rely on sunlight and center many of our activities around its presence. And we Oregonians, are no different.
How To Get Enough Vitamin D
A balanced approach to direct sun exposure , eating foods rich in vitamin D , and maybe even supplements may be helpful for people who are looking to increase their vitamin D levels. Whether to choose supplements or sunlight to get your vitamin D quota might be worth discussing with your doctor.;Vitamin D adequacy can easily be assessed by a simple blood spot test.
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These Issues Can Impact Us During Daytime Hours Too
With research continually showing that just one night of poor sleep can impact both our bodies and our minds, chronic sleep deprivation or sleep issues can have serious consequences, according to Dr. Burrell.
“The effects can be wide-reaching increased drowsiness and decreased productivity at work are the most prominent. A low quality of sleep also puts us at an increased risk for mental health illnesses, such as depression and anxiety.”
There are other troubling impacts, according to Dr. Glatter, who told INSIDER that “we may experience fatigue, poor concentration, along with memory loss. We can’t function optimally and productivity can suffer. Mood is also affected, with increased irritability and mood swings. Vitamin D supplementation is also linked with better moods and higher degrees of happiness. A study in 2014 demonstrated the positive effect of vitamin D3 on mood was clinically significant.”
In Many Cases Diet Alone Doesnt Give Us All The Nutrients We Need
We know that diet and sleep are deeply connected. But the truth is, we dont know nearly enough yet about how individual nutrients impact our sleep. Here, I look at five vitamins that appear to play a role in how much sleep we get and how restful and high-quality that sleep is.
As youll see, several of these vitamins may affect our risk of sleep disorders, including insomnia and sleep apnea. And at least two of them appear to play a role in regulating our circadian rhythms, the 24-hour biorhythms that control our sleep-wake cycles.
Im a big believer in leveraging a healthy diet to improve sleep. Often, diet alone doesnt give us all the nutrients we need. Supplements can play an important role in filling those gaps.
But before you run out and add the vitamins below to your supplement list, I encourage you to do two things. Look for ways to improve your vitamin intake through your diet. And talk to your doctor. Getting the dosingand the timingof supplement intake is critical to success when it comes to sleep.
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation-starter with your physician at your next appointment.
For memory protection Similar to vitamin E, vitamin C has been shown to offer protection for the brain against the memory loss associated with sleep deprivation.
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Seize The Night With Melatonin
While melatonin has only now been making waves in the press recently, its been making waves in the brain for millennia.
Melatonin is a naturally occuring hormone that aids in the regulation of the bodys circadian rhythm. Studies suggest that taking melatonin supplements can really help to get you better, more restful sleep.
Taking It Late In The Day May Affect Sleep
Research links vitamin D levels to sleep quality.
In fact, several studies associate low levels of vitamin D in your blood to a higher risk of sleep disturbances, poorer sleep quality and reduced sleep duration .
Conversely, one small study suggested that higher blood levels of vitamin D may be linked to lower levels of melatonin the hormone responsible for regulating your sleep cycle in people with multiple sclerosis .
Some anecdotal reports claim that taking vitamin D at night can negatively influence sleep quality by interfering with melatonin production.
However, scientific research to determine how supplementing with vitamin D at night may affect sleep is currently unavailable.
Until studies exist, it may be best to simply experiment and find what works best for you.
Vitamin D deficiency may negatively impact sleep quality. Some anecdotal reports assert that supplementing with vitamin D at nighttime may interfere with sleep, but scientific data to that effect is unavailable.
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Getting Enough Sleep Can Also Help Us Better Absorb Vitamin D Naturally
“Lack 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,” said Dr. Glatter.”As the sun sets, the brain naturally converts serotonin into melatonin, a key sleep hormone,” he added. “Together with melatonin, vitamin D is integral in sleep induction.”
What Should I Know
Poor quality sleep is a common problem that can affect health and quality of life. This clinical trial suggests that, compared to placebo, a high fortnightly dose of supplemental vitamin D can improve the sleep quality of individuals with poor sleep quality and moderately low, but not deficient, vitamin D levels. However, the improvements were modest and did not completely resolve the participants’ poor sleep quality. Larger trials with a longer duration and direct measurements of sleep quality are required to confirm these benefits. Trials examining daily dosing of vitamin D may also be useful.
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Who And What Was Studied
This study was a double-blind, randomized controlled trial on 93 people ages 20 to 50 years in a single hospital in Iran. Participants were included if they suffered from poor sleep, as assessed by the Pittsburg Sleep Quality Index , a questionnaire that measures sleep quality and disturbances over the previous month. The aspects of sleep the questionnaire assesses are summarized in Figure 2. Poor sleep was defined as a total score of five or more, out of 21, on the PSQI questionnaire, with subsequent confirmation by a doctor that the candidate did not suffer from a specific sleep disorder. A score of five on the PSQI is the cutoff for what is considered poor sleep quality using this metric. Thus, the people enrolled in this trial had poor sleep quality overall, but no identifiable sleep disorder causing it.
Participants were excluded if they were smokers, were taking sleep medications, or had taken any high-dose vitamin D supplement in the previous three months. Anyone with health conditions that may cause sleep problems were also excluded. Personal details of the participants were gathered through personal interviews. Sun exposure was estimated at the beginning and end of the study by asking the participants about the duration and parts of the body exposed to the sun and their use of sunscreen.
Be Careful With Caffeine
Are you in the habit of consuming a carbonated beverage with dinner? If you suffer from insomnia, your sleeping problem could simply be due to caffeine consumption.
According to a study done by Ph.D.. Christopher Drake, you should avoid caffeine for at least six hours before going to sleep. Bear in mind that other foods, like chocolate, also contain caffeine.
But avoiding consuming these products isnt the only thing you can do. Additionally, there are delicious foods that, if you consume regularly, will certainly help you sleep better.
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