Sleep Vitamins

What Are Sleep Vitamins? 

Vitamins are a group of natural substances that are needed by the body. To be healthy, people need to have sufficient levels Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source of vitamin A, C, D, E, K, and the B vitamins. Each vitamin plays an important role in maintaining brain and body functioning.

Although each vitamin completes multiple functions, people may use the term sleep vitamins when talking specifically about vitamins known for their contributions to sleep.

What to Look For in a Sleep Vitamin 

People exploring sleep vitamins should consider their personal health needs. Unlike sleep aids that are separate from the diet and added to enhance sleep, sleep vitamin supplements are only really necessary when someone has low levels Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source of that vitamin. 

There is currently a limited offering of sleep vitamins on the market. Vitamin supplements may be sold on their own, sold as a multivitamin, or packaged together with other natural sleep aids such as magnesium, l-theanine, or melatonin. 

The Best Sleep Vitamins 

Research suggests that vitamins C and D, and B vitamins may be essential for maintaining healthy sleep patterns. Vitamins E, A, and K may play a smaller, but still important, role.

Vitamin D  

Best known for contributing to bone health, vitamin D is also involved in areas of the brain that control the sleep-wake cycle Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . People’s bodies create most of their vitamin D in response to sunlight Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source reaching the skin, with small amounts also coming from food and supplements.

Because of its connection to daylight, vitamin D may help regulate sleep timing and is thought to directly impact levels of melatonin, the sleep hormone. Vitamin D may also be involved in regulating other genes and substances that affect the sleep-wake cycle. 

B Vitamins

B vitamins, including vitamins B3, B6, B9, and B12, may directly or indirectly affect sleep hormones Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Additionally, people with a deficiency in vitamin B1 or vitamin B2 may notice fatigue and sleep problems Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source , among other symptoms.

Vitamin B12 is involved in the process of creating melatonin Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , the hormone that helps control sleep. Preliminary research suggests that a lack of vitamin B12 may be linked to short sleep, trouble sleeping, and excessive daytime sleepiness. 

Vitamin B6 may benefit people with insomnia Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , a disorder that involves trouble sleeping. Vitamin B6 supplements may also improve sleep quality and decrease symptoms of restless legs syndrome, a sleep disorder that can keep people awake with an irresistible urge to move the legs.

Vitamin C 

Vitamin C is an antioxidant that helps counteract oxidative stress Trusted Source National Institutes of Health (NIH) The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives. View Source . Oxidative stress occurs when unstable molecules build up in the body, potentially causing damage to healthy cells and tissues.

Poor sleep can contribute to higher levels of oxidative stress, and too much oxidative stress can also exacerbate sleep problems Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Antioxidants, like vitamin C, may help control levels of oxidative stress, and in turn, optimal levels of oxidative stress promote healthy sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Symptoms of certain sleep disorders may also be worse in people with high levels of oxidative stress. These disorders include restless legs syndrome and obstructive sleep apnea, a disorder characterized by lapses in breathing. 

Vitamin E 

Recent studies have linked vitamin E deficiency with short sleep, though it is unclear if supplements help increase sleep duration. Vitamin E may also improve sleep quality due to its actions as an antioxidant. 

Vitamin E may help reduce night sweats for people going through menopause, which are often disruptive to sleep. Supplements containing vitamins C and E have also been found to improve symptoms of restless legs syndrome and obstructive sleep apnea. 

Vitamin A

Vitamin A and related compounds help with light detection in the eye. As a result, vitamin A may contribute to regulation of the sleep-wake cycle, with effects on sleep timing, sleep duration, and sleep quality Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . 

People who consume less vitamin A and related compounds tend to go short on sleep. Supplements may help restore healthy levels of vitamin A, although these supplements can be harmful Trusted Source MSD Manuals First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source in high doses.

Vitamin K

Studies have linked low levels of vitamin K to short sleep and poor sleep quality. Low vitamin K may also co-occur with depression and oxidative stress, both of which can impact sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . 

What to Consider Before Taking a Sleep Vitamin 

Although sleep vitamins tend to have fewer side effects than pharmaceutical sleep aids, they may not be appropriate for everybody. 

Some vitamin supplements may have undesirable consequences or negatively affect sleep quality when taken in larger amounts. Before taking vitamins for sleep, talk to your doctor to see if there is a better way to address sleep problems or a vitamin deficiency.