Vitamins and Minerals to Help You Sleep

Summary

Insomnia: magnesium deficiency

Waking up early: lack of potassium

Fatigue during the day: vitamin D deficiency

Synthetic vitamins: their particularities

Do you find it increasingly difficult to sleep? If you don’t sleep well, it may be because of a vitamin or mineral deficiency. Some common sleep disorders are directly associated with a dietary deficiency. This post provides advice on three of these disorders and the three nutrients that could solve them.

Insomnia: magnesium deficiency

Several studies have proven that this is one of the symptoms of magnesium deficiency. Moreover, magnesium has a sedative action! It is therefore in your best interest to know if you are not deficient in magnesium.

According to the World Health Organization, an adult needs 460 milligrams of magnesium daily. To get it:

Eat whole grains (whole grain sourdough bread, brown rice…).

Increase your intake of green vegetables and dried vegetables (white beans, lentils, split peas, etc.).

Allow yourself some chocolate (preferably dark); unsweetened cocoa powder contains 536 mg of magnesium per 100 g.

Think about dried figs, dates, nuts, and almonds.

Drink water rich in magnesium.

Good to know: be aware that fast sugars promote urinary magnesium loss.

Waking up early: lack of potassium

The shift in biological rhythm (or circadian rhythm) may be due to a potassium lack. Studies have found that potassium supplements can help you stay asleep through the night!

This element is found in beans, leafy greens, avocados, celery, potatoes, sweet potatoes…

Good to know: bananas and dried figs can be interesting because they contain both magnesium and potassium.

Fatigue during the day: vitamin D deficiency

This can be caused by several different factors, such as stress. According to a study, there is “a strong correlation” between excessive daytime sleepiness and vitamin D deficiency.

Sunlight is an excellent vitamin D source, as are swordfish, salmon, tuna, liver, and fortified dairy products. Or, like our ancestors, try cod liver oil!

Good to know: it is also possible to have recourse to synthetic vitamins, but please take your doctor’s advice. Now, let’s see more about vitamin supplements below.

Synthetic vitamins: as good as natural ones?

Each of us may need a vitamin supplement. To make an informed choice and not harm your body, it is best to know how to differentiate between synthetic and natural vitamins.

Synthetic vitamins: their particularities

Laboratories produce synthetic vitamins or chemical vitamins. Their structure is different from natural vitamins in terms of:

 ◦ molecular;

 ◦ chemical.

Synthetic vitamins can be:

 ◦ medically prescribed;

 ◦ or purchased in pharmacies or para pharmacies without a prescription.

Each capsule has a non-negligible content of synthetic additives, heavy metals and other excipients. It can sometimes contain genetically modified bacteria. Thus, we find:

 – chlorine;

 – nitrate;

 – hydrochloride;

 – acetate;

 – succinate;

 – bitartrate;

 – gluconate;

 – salt, etc.

In recent years, synthetic vitamins have not received the good press they once did, as some of them can have undesirable effects on the body:

 – In high doses, some synthetic vitamins can be dangerous, such as:

 ◦ vitamin B6;

 ◦ vitamin C;

 ◦ vitamin E.

 – Unnatural vitamins can also disrupt the proper absorption, by the body, of other vitamins.

Good to know: some synthetic vitamins are labeled “organic.” However, they are not natural vitamins.

You can read more on vitamins here:

Why Are Vitamins Important (Part 1)

Why Are Vitamins Important (Part 2)

How to Choose your Prenatal Vitamins

What are Vitamins? (Part 1)

What are Vitamins (Part 2)

Read further here:

What Is the Best Supplement for Memory Increase?

Brain Enhancement Nutrient – CHOLINE

What Are Fish Oil Supplements and Capsules

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