The vitamins and minerals that aid sleep, according to research, primarily include vitamin B and magnesium.
How Vitamin B and Magnesium Affect Sleep
A study highlighted the effectiveness of a combination that included vitamin B, magnesium, and melatonin for treating insomnia, irrespective of its cause (26). Additionally, magnesium plays a key role by enhancing the levels of gamma aminobutyric acid (GABA), a brain chemical that promotes relaxation and calmness (27).
Key Points About Sleep-Supporting Nutrients
- Vitamin B: Often part of a B-complex, these vitamins help regulate various body functions, including the production of sleep-related hormones.
- Magnesium: Acts as a natural relaxant and can significantly improve the quality of sleep by increasing GABA, a neurotransmitter that promotes calmness.
- Melatonin: While not a vitamin, it is a crucial hormone that regulates sleep-wake cycles, and was mentioned in the study along with vitamin B and magnesium.
Practical Tips for Better Sleep
Incorporating these nutrients into your routine can potentially improve your sleep:
- Diet: Consume foods rich in B vitamins (like leafy greens, eggs, and fortified grains) and magnesium (like nuts, seeds, and spinach).
- Supplements: Consider a balanced multivitamin or targeted supplements of vitamin B and magnesium under a doctor's supervision.
- Relaxation techniques: Combine nutrient intake with relaxation practices like meditation or deep breathing to further enhance sleep.
By ensuring adequate intake of Vitamin B and magnesium, you may enhance your body's natural sleep processes.
