Melatonin is a natural sleep hormone that helps regulate the body's circadian rhythm. This means that it helps maintain the body's normal wake-sleep cycle. Your hormones circulate throughout the day to control the sleep-wake cycle. Melatonin levels are normally low in the morning when you wake up and increase as bedtime approaches.
It's usually the opposite of cortisol (the stress hormone). Melatonin levels are low in the morning, cortisol levels are high, and as melatonin increases at night, cortisol levels decrease. Studies suggest that taking melatonin supplements may help you fall asleep naturally and have better, more restful sleep. In an exploratory study at the University of Alabama, researchers discovered that vitamin B-12 supports the production of neurotransmitters involved in brain function and sleep.
In addition, vitamin B6 deficiencies have been linked to psychological distress, which in turn causes a range of sleep disorders. In short, staying awake with all the B vitamins should improve Z vitamins considerably. While it's usually part of a B complex, vitamin B6 alone at night can help improve sleep. This is due to their role in supporting the production of serotonin and melatonin, which are essential for a restful sleep.
However, taking supplements at night is not a good practice because digestion and metabolism slow down when you sleep. This means that when you take vitamins at night, they are not absorbed as efficiently as during the day. It plays a key role in the body's function that regulates sleep, and studies have shown that sleep is affected without optimal vitamin intake. We know that tryptophan isn't technically a vitamin or mineral, but it's a great addition to your nighttime supplement routine.
Since vitamins should be taken when the body can best absorb them, here's a breakdown of when certain vitamins should be taken. First of all, you should know that the best time to take vitamins is when the body absorbs them to the fullest. To get vitamin D, you can eat certain foods such as fatty fish, beef liver, and fortified milk and cereals. In fact, research has shown that adequate levels of vitamin D have been linked to maintaining good sleep.
They argue that taking vitamins at night will be more beneficial for the body, since it will absorb them when you sleep. This is because their diets usually don't contain enough omega-3 fatty acids, vitamin B12, vitamin D, iron, or calcium. If you're taking a vitamin supplement for any type of vitamin deficiency, you should try to take it at a time when your body can best absorb it. Magnesium, tryptophan, omega-3s and vitamin B6 are great additions to your nighttime routine to help relax your body and achieve the best sleep of your life.
Vitamin supplementation suitable for vegans is a good option for those who do not eat meat and follow a strictly plant-based diet. Some vitamins, in particular fat-soluble vitamins A, D, E and K, must be taken with food for maximum absorption. If you don't get enough vitamin C in your diet, through an adequate intake of fresh fruits and vegetables, adding a vitamin C supplement to your daily routine may be one of the best ways to help you sleep. The absorption of vitamin B12 and vitamin D decreases with age, so adults should take supplements of these vitamins.
To avoid these side effects, it is best to comply with the recommended vitamin intake through a healthy and balanced diet. B vitamins and multivitamin supplements are best to take in the morning or during the day, but other supplements are best taken at night to promote restful sleep and better recovery.