5 Vitamins That May Be Causing Insomnia Or Affecting Your Sleep

Did you know that there are vitamins that cause insomnia?

Unsurprisingly, a lack of sleep can make you irritable and affect your attention and efficiency. While a variety of factors, such as stress, nutrition, and lack of exercise, can all contribute to insomnia, you might be surprised to discover that some vitamins may also harm the quality of your sleep. 

Vitamin B12

Even though vitamin B12 has not been proven to help prevent sleep phase disorder, numerous studies are trying to understand its effectiveness in circadian rhythm sleep disorder.¹ Low vitamin B12 has also been linked to a higher risk of depression, one of the factors leading to insomnia.

Vitamin B12 contributes to the production of energy in the body, boosting the production of red blood cells. Due to its special role, vitamin B12 aids in the prevention of anemia, which mostly leads to fatigue. 

Even though the research available about the relationship between vitamin B12 and insomnia remains unclear, some studies² show that elevated levels of vitamin B12 do cause sleeplessness. 

Vitamin D

Several studies link vitamin D to sleep quality. Various research³ associates a lack of adequate vitamin D in your blood with a higher risk of poorer sleep quality.

On the other hand, high doses of vitamin D consumption may be related to reducing melatonin⁴ levels, the hormone that controls your sleep cycle.

Although there is no adequate scientific evidence on how vitamin D supplementation at night may affect sleep, health professionals recommend it is best to take vitamin D in the morning.⁵ Taking it at night interferes with melatonin production, affecting sleep quality.

Vitamin C

Vitamin C can impact the duration and quality of your sleep. If you are getting adequate sleep, there is a good chance that you may have sufficient vitamin C.⁶ 

Meanwhile, a lack of or lower vitamin C in the body might lead to a shorter, less comfortable sleep. According to a University of Pennsylvania study,⁷ people who consume less vitamin C have lower vitamin D and carotenoids. They typically tend to have a very short (less than four hours per night) sleep duration. 

Another study⁸ discovered that individuals with low vitamin C levels in their blood had more problems sleeping and were more likely to have their sleep disrupted. 

If you’re having trouble sleeping, you may be deficient in vitamin C. Take nutrient-rich foods like citrus, broccoli, and bell peppers to boost vitamin C levels in your body.

Vitamin B6

Vitamin B6 is vital for a variety of bodily activities. For instance, it helps with immunological health and cognitive growth and function. Several studies⁹ have also discovered that vitamin B6 aids sleep and impacts dreams.

Before taking any supplements, including vitamin B6, you should consult your doctor. An excessive amount of B6 in the body can be harmful and cause sleeplessness. 

Vitamin E

Vitamin E is an effective antioxidant that helps protect your body’s cells from harm and aid in sleep-related health issues. Therefore, if your body has adequate levels of vitamin E, there are higher chances that you will get the best sleep.  

Some common side effects of sleep deprivation you may experience due to vitamin E deficiency include memory loss and mental deterioration. The brain is responsible for processing memories and mental activities, including REM and slow-wave sleep. 

You may have trouble recalling short- and long-term memories when you don’t get enough sleep. Vitamin E can help with brain health and function.

Sleep deprivation can also cause difficulties with testosterone production, which has been proven in mice. Medical studies are yet to establish if vitamin E offers protection against testosterone health problems caused by insomnia in humans. You can obtain vitamin E by including almonds, pumpkin, spinach, and red bell peppers in your diet.

The lowdown 

Insomnia is a sleep disorder that makes falling or staying asleep difficult. While stress, depression, an erratic sleeping schedule, physical illness, and discomfort can all lead to insomnia, some vitamins can contribute to it. 

In particular, vitamins B6, B12, C, D, and E can improve or lower your sleep quality and duration. Vitamin C deficiency and both lack and an excess of vitamin B6 in the body might affect your sleep or cause insomnia. It is important, therefore, that you consult your doctor before taking any vitamin supplements.