3 vitamins and minerals that will help you sleep

Sleeping vitamins minerals

Are you finding it harder and harder to get to sleep? If you sleep poorly, it may be due to a deficiency in vitamins or minerals. Indeed, some common sleep disorders are directly associated with a food deficiency: our advice on three of these disorders and the three nutrients that could solve them.

 

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Insomnia: magnesium deficiency

Several studies have shown that this is one of the symptoms of magnesium deficiency. In addition, magnesium has a sedative action! It is therefore in your best interest to know if you do not miss one.

According to the World Health Organization, an adult needs 460 milligrams of magnesium daily. To find it:

Eat whole grains (sourdough wholemeal bread, whole grain rice, etc.).

Increase your ration of green vegetables and pulses (white beans, lentils, split peas …).
Allow yourself chocolate (preferably dark); unsweetened cocoa powder contains 536 mg of magnesium per 100 g.
Think of the dried figs, dates, nuts and almonds.
Drink water rich in magnesium.

Good to know: know that fast sugars promote urinary loss of magnesium.

Early awakening: lack of potassium

The shift in biological rhythm (or circadian rhythm) may be due to a lack of potassium, explains Livescience. Studies have found that potassium supplements can help stay asleep all night!

This element is found in beans, leafy vegetables, avocados, celery, potatoes, sweet potatoes …

Good to know: bananas and dried figs can be interesting, because they contain both magnesium and potassium.

Fatigue during the day: vitamin D deficiency
This can be caused by a number of different factors, such as stress, but according to a study published in the Journal of Clinical Sleep Medicine, there is “a strong correlation” between excessive daytime sleepiness and vitamin D deficiency .

The sun’s rays are an excellent source of vitamin D, along with swordfish, salmon, tuna, liver and fortified dairy products. Otherwise, like our ancestors, try cod liver oil!

Good to know: before taking food supplements, do not hesitate to talk to your doctor. Assays can be performed to check if a deficiency can be linked to your sleep disorders.

As a Registered Dietitian/Nutritionist and Certified Weight Loss Educator, I'm passionate about educating communities on plant-based eating, in ways that are accessible and culturally relevant. I contribute to various online platforms that provide resources on living a healthy, balanced life... Read more

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