Vitamin D(Affiliate) Vitamin E(affiliate)
B Vitamins(affiliate)
Calcium & Magnesium(affiliate)
Theanine(affiliate)
iron(affilite)
Melatonin(affiliate)
Tryptophan(affiliate)
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8 Essential Vitamins And Minerals to Help You Sleep Better.
1. Vitamin D.
Most experts agree that Vitamin D isn’t actually a vitamin but rather, a hormone made in the body with the help of sunlight.
In a meta-analysis published by the National Center for Biotechnology Information, it was found that Vitamin D deficiency is in fact associated with a higher risk of sleep disorders and that with less than 20 ng/mL Vitamin D could increase the risk of sleep disorders.
You can get Vitamin D from supplementation, and sunlight! Some foods high in Vitamin D are eggs, salmon, tuna fish, and mushrooms.
Check with your doctor or pharmacist to see what your current Vitamin D level is and how much you should be supplementing. Because Vitamin D is a fat-soluble vitamin, it can get stored in your body and become toxic if the level is too high.
2. Vitamin E.
A 2011 study looking at the neuroprotective effect of Vitamin E showed as well as normalizing hippocampus antioxidant mechanisms during sleep deprivation.
In addition to this, Vitamin E is a powerful antioxidant – protecting the body tissue from free radical damage and playing a role in healthy aging.
It also helps to keep the immune system strong, is important in the formation of red blood cells and helps the body use Vitamin K.
3. B Vitamins.
There are 8 B Vitamins that are vital to your health which together is called the B -complex Vitamins. Some emerging research shows that certain B-Vitamins – B3, B5, B6, B9 & B12 to be exact – help regulate the body’s supply of Tryptophan, which in turn helps the body produce melatonin. Melatonin is a hormone produced in your body to make you sleepy. (More on Tryptophan and Melatonin later).
The B-Vitamins are typically included in most multivitamins, or you can purchase B-Complex on its own in supplement form. A healthy, well-rounded diet with plenty of whole grains, meats, fruit, and veggies often provides a good base amount for the body.
4. Calcium & Magnesium.
These two minerals are often recommended together just before bed as they both play a role in muscle contraction and relaxation.
It is believed that a lack of Calcium and Magnesium can cause numerous sleep interruptions throughout the night, and Calcium works with Tryptophan (another hormone involved in sleepiness) to produce Melatonin which helps induce sleep. Chronic insomnia is also one of the initial symptoms of Magnesium deficiency.
A diet rich in greens, nuts, and seeds will ensure you get Magnesium and Calcium as well as you can buy a supplement containing both at any pharmacy.
You can buy all these vitamins and minerals on Amazon. Link in the description box.
5. Theanine.
Theanine is an amazing amino acid that is found in tea leaves – particularly green tea – and some types of mushrooms.
Theanine boosts some of the chemicals in the brain (such as dopamine, GABA, and serotonin) which help to regulate sleep. It also lowers chemicals in the brain that have an excitatory effect.
Experts believe it helps induce sleepiness and speed up the time it takes to fall asleep as well as improving sleep quality.
As mentioned, you can get Theanine from green tea. However, you can also find it in supplement form at many pharmacies.
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