Our brain is directly connected with our digestive system. Stress or mental health problems impede the absorption of nutrients, which further affects our anxiety and creates a vicious circle. The use of supplements and vitamins will not immediately improve your life, but it will contribute to the effective recovery from any stress. Here are several vitamins and elements that, when lacking, affect your sleep and energy levels.
Researchers found that most calcium is consumed during REM sleep. This is the sleep cycle where dreams happen. Calcium also helps increase the production of melatonin. If you want to get rid of drowsiness, it is better to abandon the use of dairy products in the morning and add them to your diet in the evening.
Melatonin is produced naturally by our bodies, but factors such as the glare of a smartphone in the evening or a strict diet can reduce its production. To raise melatonin to the desired level, limit using a smartphone before bedtime.
You may want to practice breathing techniques, eat walnuts, pineapple, and goji berries to fall asleep easier. You can also take supplements sold at the pharmacy, but do not forget to carefully read the instructions.
3. Vitamin B12
If you are vegan, you need to pay attention to your vitamin B12 levels that are usually found in animal products. Vitamin B12 is directly related to insomnia, depression and chronic fatigue. If you experience these symptoms and just recently started to follow a plant-based diet then contact your primary care physician to undergo necessary tests and determine whether you have a B12 deficiency.
4. Vitamin C
This vitamin is good not only when you are fighting a cold, but also if you are stressed for a long period of time. Vitamin C reduces the level of cortisol, which is a stress hormone. It also improves the condition of your skin and nails and helps to combat lack of sleep.
It’s better to get vitamin C from foods rather than supplements. To increase the content of this beneficial element consume broccoli, Beijing cabbage, peppers, strawberries, and fruits.
5. Vitamin B6
This vitamin converts the amino acid tryptophan into serotonin, which regulates our mood and the level of melatonin that promotes good sleep. Studies show that participants taking a vitamin B6 supplement reported better sleep quality. Spinach, salmon, and chickpeas are the best products that are suitable to fill the B6 deficit.
Magnesium deficiency provokes constant fatigue, anxiety, and depression. The use of magnesium supplements will help improve sleep quality and regulate stress levels, so they are always prescribed for people with increased anxiety. Magnesium can be obtained from nuts, seeds, dark chocolate, and dark greens, so filling this shortage may be easier than you think.
7. Vitamin D
A lack of the sun vitamin affects at least 41% of people living in the northern hemisphere. It is produced when the body is exposed to the sun and is also found in certain foods like fish, milk, and mushrooms.
Studies show that vitamin D deficiency causes sleep disturbance and chronic tiredness.
The number one symptom of low Iron levels is fatigue and sleep disturbance. Low iron levels are thought to be a major risk factor in restless leg syndrome, which can cause sleeplessness or insomnia. Low iron can also contribute to feelings of anxiety which can make sleep difficult as well.
Vitamin C helps your body absorb iron, so try taking any recommended supplements with apple or orange juice. Iron you may obtain from such products as lean beef, oysters, chicken, turkey, beans, tofu, dark green leafy vegetables such as spinach, and whole-grain.