Advertisement
An expert discusses what effects, if any, vitamins have on your ability to sleep
You know the feeling: You toss and turn, night after night and nothing seems to quite do the trick. You’ve tried over-the-counter sleep aids and even some supplements, but you’re beginning to wonder if there’s a more natural way to get some extra zzz’s.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
One avenue some people explore involves vitamins and supplements. We get them via food and drinks and many of us take over-the-counter vitamins and supplements. Is there a certain vitamin or combination of supplements that could help induce sleep so we don’t have to rely on prescription medications?
We spoke with integrative medicine specialist Naoki Umeda, MD, to find out more about what we do and don’t know about vitamins and supplements for sleep and whether certain products can offer hope – or do more harm.
According to Dr. Umeda, “While some natural remedies such as melatonin, valerian, magnesium or chamomile tea may help for some people, there’s 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.
Again, although these may be helpful, there are only a handful of well-designed studies with inconclusive results. More research is definitely needed.
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 doesn’t 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.
It’s 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, there’s just not enough evidence.
Advertisement
Whatever you may hear or read, there’s just not enough evidence to back any strong connection between vitamins, supplements, and sleep. Melatonin, valerian, magnesium, or chamomile tea may be helpful and are usually safe but they might not work for everyone.
If you can, suggests Dr. Umeda, do your best to get most of your vitamins from a healthy, balanced diet rather than supplements. “Overdoing vitamins or taking a combination of various vitamins may affect sleep,” he says.
“If your diet is healthy, though, your body will absorb an adequate amount of most vitamins. In addition, simple lifestyle changes can improve your sleep. Meditation, deep breathing, or aromatherapy and essential oils may help,” he adds. “It is also recommended to limit caffeine, create a dark, quiet and cool sleeping environment and not use smartphones, tablets or laptop computers for at least one hour before going to sleep.”
Check with your healthcare provider to see if taking a multivitamin or a daily dose of a specific vitamin is necessary for you, particularly if you may need several different vitamins. And, Dr. Umeda notes, be sure to check with your healthcare provider if you want to take or are taking certain vitamins or supplements for your sleep issues.
Advertisement
Learn more about our editorial process.
Advertisement
The essential nutrient can benefit your immune system, eyes and skin while lowering disease risk
A morning routine called RISE-UP may cut down the time you spend groggy and disoriented after waking up
Far more research is needed to support the many touted health claims
Supplements with colloidal silver offer no proven health benefits and could be harmful
Sleeping with separate blankets can help you get the ZZZs you need — without fighting for covers all night
Stress, weight gain and forgetfulness are just a few effects of losing sleep
Stress, alcohol, sleep apnea and (you guessed it!) scary movies are a few common causes of bad dreams
Recording your dreams may help you become more mindful, understand your thought patterns, process your emotions and even reduce your stress
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims