The underestimated influence of nutrients on sleep
Do you know the feeling? You’re tired, exhausted from the day, go to bed – and suddenly sleep is out of the question. Instead of relaxing, you toss and turn. You don’t get the deep sleep you longed for, the night feels endless and the next morning you start the day feeling exhausted.
Sleep problems like these are widespread. A single restless night is nothing to worry about. However, if problems falling asleep and staying asleep occur over a longer period of time, this can have a significant impact on your quality of life.
Sleep is much more than just a rest. While we sleep, our body works at full speed: cells regenerate, the immune system is strengthened, our brain processes what we have experienced and our metabolism runs at full speed. A healthy sleep-wake cycle is therefore essential for physical and mental well-being.
But many people don’t know this: Our body needs a continuous supply of important vitamins and micronutrients for all these processes – especially at night.
In addition to stress, an irregular lifestyle or mental strain, an inadequate supply of nutrients can also be the cause of poor sleep. This is because certain vitamins are directly or indirectly involved in the regulation of sleep.
In particular, the so-called “sleep hormone” melatonin plays a key role. It is produced in the brain as soon as it gets dark – and ensures that we get tired. However, our body needs certain building blocks to produce melatonin: vitamins and other micronutrients. A lack of these can have a negative impact on the quality of sleep – and vice versa: people who sleep poorly often have an increased need for vital substances.
Vitamins for a restful sleep
A balanced intake of micronutrients can help to support night-time regeneration. The following vitamins in particular are closely linked to sleep and recovery:
Vitamin B1 (thiamine)
Contributes to the normal functioning of the nervous system and to normal mental function.
Vitamin B2 (riboflavin)
Contributes to the reduction of tiredness and fatigue and to the normal function of the nervous system. It also supports energy metabolism.
Vitamin B3 (niacin)
Supports normal mental function and contributes to the reduction of tiredness – for more balance in everyday life.
Vitamin B5 (pantothenic acid)
Contributes to normal mental performance and the synthesis of certain neurotransmitters. It also supports energy metabolism and helps to reduce tiredness.
Vitamin B6 (pyridoxine)
Contributes to the regulation of hormonal activity, to normal mental function and to the reduction of tiredness and fatigue.
Vitamin B7 (biotin)
Supports energy metabolism and the normal functioning of the nervous system and psyche.
Vitamin B9 (folic acid)
Contributes to normal blood formation, cell division and the reduction of tiredness. It also supports normal mental function.
Vitamin B12 (cobalamin)
Contributes to the normal function of the nervous system, to the formation of red blood cells and to the reduction of tiredness and fatigue.
Vitamin C (ascorbic acid)
Supports the normal function of the immune system and the nervous system. It also contributes to the reduction of tiredness and to the protection of cells from oxidative stress.
Ready for better nights?
A healthy lifestyle, fixed bedtimes and a nutritious diet form the basis for restful sleep. If your body is supplied with everything it needs to regenerate at night, there is a good chance that you will wake up really refreshed in the morning.
