Which vitamins are lacking in cases of insomnia?

Sleep is the foundation of physical and mental health. Its regulation depends on many factors, including diet and lifestyle in general. Vitamins are an integral part of a good diet. They participate in neurotransmitter metabolism and indirectly regulate the circadian rhythm, which makes them one of the elements influencing sleep quality. Deficiencies in certain vitamins can lead to difficulty falling asleep, frequent night-time awakenings, and even the development of more serious sleep disorders.

1. Vitamin B6 and sleep
2. Vitamin D3 and sleep
3. Niacin and sleep
4. Vitamin C and sleep

Vitamin B6 and sleep

Vitamin B6 is involved in the synthesis of neurotransmitters such as serotonin, dopamine and gamma-aminobutyric acid (GABA). Vitamin B6 deficiency can result in, among other things, reduced GABA production, leading to a loss of the ability to inhibit excessive activation of the nervous system and difficulty falling asleep. A lack of this neurotransmitter is often associated with ‘racing thoughts’ that prevent calmness and rest.

In addition, this vitamin is involved in the metabolic conversion of tryptophan, a key amino acid in the production of serotonin and melatonin. Serotonin is a neurotransmitter associated with feelings of satisfaction and happiness, while melatonin is called the sleep hormone because it is produced in the brain at night. Interestingly, individual experimental results indicate the potential of vitamin B6 to increase the clarity of dreams and their memorization.

Recommendations

Adults are recommended to consume 1.3 mg of vitamin B6 per day, and its main sources are meat (chicken, beef, fish), nuts, seeds, bananas and potatoes. In supplements, it is often combined with magnesium, which also promotes good quality sleep.

Vitamin D3 and sleep

Vitamin D is another important dietary factor affecting sleep. Vitamin D receptors and enzymes responsible for its metabolism are present in a part of the brain called the hypothalamus, which interacts with the pineal gland, as well as in other areas of the brain involved in regulating sleep and wakefulness.

In addition, vitamin D affects genes involved in the production of neurotransmitters such as serotonin, which indirectly influences melatonin synthesis. Some studies suggest that low vitamin D levels are associated with a higher risk of insomnia, and a growing number of studies are also focusing on its role in promoting other neuropsychological disorders such as depression. A deficiency of this nutrient also exacerbates pain disorders, which may be among the factors leading to insomnia.

Recommendations

An adult body needs 15–20 µg (600–800 IU) of vitamin D per day, and its main sources are fatty fish, egg yolks, liver and fortified dairy products. It is one of the vitamins that most of the population is deficient in. It can be synthesised in the skin under the influence of UVB radiation, but its production depends on exposure to the sun, the season and latitude.

Niacin and sleep

Niacin, also known as vitamin B3, plays an important role in the functioning of the nervous system and energy metabolism. There is some evidence to suggest that it may support nerve cell regeneration. The body uses it, among other things, to process proteins and amino acids, including tryptophan. Tryptophan is an amino acid necessary for the synthesis of serotonin and then melatonin, key neurotransmitters that regulate mood and the sleep cycle.

Recommendations

The recommended daily intake of niacin is approximately 14–16 mg, and its rich sources include animal products, as well as certain amounts found in nuts, seeds and whole grains.

Vitamin C and sleep

Vitamin C, known for its antioxidant properties, can also indirectly affect sleep. It participates in the synthesis of catecholamine neurotransmitters, such as adrenaline and noradrenaline, which are responsible for stress responses. The body needs them to maintain alertness during the day, but at night they should be suppressed. People with vitamin C deficiency are more likely to suffer from chronic fatigue and daytime sleepiness, which can later cause problems with resting at night.

Recommendations

The body needs about 75-90 mg of vitamin C per day, and the best sources are fresh citrus fruits, peppers, parsley and cruciferous vegetables. The body does not store it, and it is also extremely sensitive to culinary processing.

The effects of insomnia

Sources: 

• Romano F, Muscogiuri G, Di Benedetto E, Zhukouskaya VV, Barrea L, Savastano S, Colao A, Di Somma C. Vitamin D and Sleep Regulation: Is there a Role for Vitamin D? Curr Pharm Des. 2020;26(21):2492-2496. doi: 10.2174/1381612826666200310145935. PMID: 32156230.
• Ebben M, Lequerica A, Spielman A. Effects of pyridoxine on dreaming: a preliminary study. Percept Mot Skills. 2002 Feb;94(1):135-40. doi: 10.2466/pms.2002.94.1.135. PMID: 11883552.
• Otocka-Kmiecik A, Król A. The Role of Vitamin C in Two Distinct Physiological States: Physical Activity and Sleep. Nutrients. 2020 Dec 21;12(12):3908. doi: 10.3390/nu12123908. PMID: 33371359; PMCID: PMC7767325.
• Szentirmai É, Kapás L. Nicotinic acid promotes sleep through prostaglandin synthesis in mice. Sci Rep. 2019 Nov 19;9(1):17084. doi: 10.1038/s41598-019-53648-7. PMID: 31745228; PMCID: PMC6863905.