Sleeplessness can be linked to stress, lifestyle, or persistent ailments. Scientists are also debating another potential element—vitamin D deficiency. We’ve looked into what studies reveal and whether taking the vitamin aids better slumber.
Why it is needed
Vitamin D is a fat-soluble substance that is vital for bones, muscle function, immunity, and the brain. Its distinctive feature is that the body can produce it independently under the influence of sunlight. Additionally, the vitamin enters via food.
There are two forms: D2 and D3. Both are beneficial, but D3 is considered more potent because it remains in the body longer. To absorb vitamin D from food or remedies, fat is required, so physicians suggest taking it alongside foods containing it, such as fish or nuts.
With advancing age, the skin’s capacity to generate vitamin D diminishes. Therefore, insufficiency is more frequent in older individuals than in younger ones. At-risk groups also include people who spend little time in the sun, those with darker skin tones, or those with chronic issues of the intestines, liver, and kidneys.
Vitamin D explained: Who, when, and how much to take
Deficiency
According to experts’ estimates, roughly one in four individuals has vitamin D levels below the norm.
Most people with a vitamin D shortage do not sense obvious indicators. If they do appear, they include:
fatigue;
muscular frailty;
aches in bones and joints;
mood swings, dejection.
Prolonged lack of the vitamin raises the probability of osteoporosis and other issues with osseous tissue.
How it impacts sleep
In a major review by Chinese researchers, vitamin D deficiency was associated with shorter sleep duration, poorer quality sleep, and daytime drowsiness.
Another study demonstrated that vitamin D receptors are present in the brain regions responsible for sleep. Furthermore, the vitamin participates in producing melatonin—a hormone regulating the sleep-wake cycle. If the vitamin is low, the body may synthesize melatonin less efficiently, hindering falling asleep. According to the Sleep Foundation, vitamin D might affect sleep not only via melatonin levels but also through the action of genes that control the sleep-wake cycle.
About the Author
