You know the feeling: you throw and spin night after night and nothing seems to help. You’ve tried over-the-counter sleep aids and even some nutritional supplements, but are slowly wondering if there is a more natural way to get extra Zzz’s.
The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics
One way that some people are exploring involves vitamins and supplements. We get them through food and drink, and many of us take over-the-counter vitamins and supplements. Is there a specific vitamin or combination of nutritional supplements that could promote sleep so we don’t have to rely on prescription drugs?
We spoke to integrative medicine specialist Naoki Umeda, MD to learn more about what we do and what we don’t know about vitamins and supplements for sleep, and whether certain products may give hope – or cause more harm.
Can Vitamins Help You Fall Asleep?
According to Dr. Umeda: “While some natural remedies such as melatonin, valerian, magnesium, or chamomile tea can help some people, there is no definitive evidence from randomized controlled trials that these are effective for typical insomnia,” he says.
However, there are some supplements that can help, but you should consult your doctor for more information.
- Melatonin is a hormone related to sleep control. While it may be effective for shift work insomnia or jet lag, it has not been found to help with typical insomnia. It can increase the effects of warfarin (a blood thinner) and should not be used if you are pregnant.
- Valerian is an herb that can help improve the quality of sleep. It is considered safe to take the recommended doses, but do not use it if you are pregnant.
- Magnesium glycinate or magnesium citrate can also help improve the quality of sleep by changing the amount of some neurotransmitters that have a calming effect. However, excessive ingestion can lead to digestive problems such as diarrhea. It can be used during pregnancy, but please consult your gynecologist.
- Chamomile tea can help you fall asleep and is generally considered safe.
While these can be helpful, there are only a handful of well-designed studies with inconclusive results. More research is definitely needed.
Can vitamin deficiencies affect your sleep?
Another area where preliminary research has been done is how certain vitamins – or their deficiencies – can affect your sleep.
A 2018 study showed a possible link between vitamin D deficiency and sleep disorders. Given other available data on the effects of vitamin D deficiency, this association does not seem so surprising. But even the researchers behind the study admitted that the conclusions were “controversial,” saying that further study was needed to confirm the link. “This connection may be correct, but it could just be one of several factors,” says Dr. Umeda.
It is possible that other vitamin deficiencies can indirectly lead to poor sleep. For example, iron deficiency is believed to be a possible cause of restless legs syndrome, which can disrupt sleep. But as with the other studies mentioned here, there just isn’t enough evidence.
The bottom line
Whatever you hear or read, there just isn’t enough evidence to support a strong link between vitamins, supplements, and sleep. Melatonin, valerian, magnesium, or chamomile teas can help and are usually safe, but they may not work for everyone.
If you can, Dr. Umeda before, do your best to get most of your vitamins from a healthy, balanced diet rather than from nutritional supplements. “Overdosing on vitamins or taking a combination of different vitamins can affect sleep,” he says.
“However, if you eat a healthy diet, your body will absorb most of the vitamins in sufficient quantities. In addition, simple lifestyle changes can improve your sleep. Meditation, deep breathing, or aromatherapy and essential oils can help, ”he adds. “It is also recommended that you limit caffeine, create a dark, calm, and cool sleeping environment, and avoid using smartphones, tablets, or laptops for at least an hour before bed.”
Check with your doctor to see if you need a multivitamin or a daily dose of a particular vitamin, especially if you may need several different vitamins. And, notes Dr. Umeda, ask your doctor if you would like or are taking certain vitamins or supplements for your sleep problems.
