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Insomnia is a sleep disorder that can be caused by many things, from excessive caffeine consumption, the influence of drugs, severe stress and other psychological disorders, to messy sleep patterns from the start. There are many ways to deal with insomnia. One way is to increase the intake of several important vitamins. What are they?
The best vitamin intake as a way to deal with insomnia
1. Vitamin A
Vitamin A or retinol is a vitamin that is known to have many health benefits. One of them is to treat insomnia. Quoted from Livestrong, an article published in the February 2006 edition of STKE Science says that retinoic acid, the active form of vitamin A, plays an important role in regulating several brain functions, especially those responsible for regulating sleep signals and for memory acuity.
Vitamin A can be obtained from foods rich in meat, eggs, poultry and dairy products. You can also take vitamin A supplements, which can be purchased at drug stores or pharmacies. Don't take vitamin A in excess. An overdose of vitamin A can cause bone pain, dizziness, headaches, and liver damage, which can make sleep worse.
2. Vitamin B-12
Vitamin B-12 is a water-soluble vitamin that plays an important role in metabolism and the formation of red blood cells. Vitamin B12 deficiency can lead to anemia, loss of balance, and physical weakness.
Meeting the needs of vitamin B-12 can be a way to deal with insomnia that you should consider. The reason is, a deficiency of vitamin B-12 can also cause problems sleeping well.
The best sources of vitamin B-12 are eggs, meat, shellfish, poultry and dairy products. If you are choosing a supplement, the standard recommended dose for improving the quality of night's sleep is 1.5-3 mg daily. Getting enough sleep at night can improve concentration, mood, and body fitness throughout the day.
3. Vitamin D
Apart from vitamins A and B-12, another way to deal with insomnia is to meet the needs of vitamin D. Vitamin D is a fat-soluble vitamin and is needed to maintain healthy and strong bones, skin, and teeth.
Reporting from Science Daily, a study presented at the European Congress of Endocrinology in April 2010 reported that vitamin D deficiency can cause chronic fatigue and difficulty sleeping in patients with brain damage.
Vitamin D deficiency can be avoided by consuming dairy products, fish and oysters. The human body can also produce large portions of vitamin D through sun exposure. If you are a person who is rarely exposed to sunlight, you can use vitamin D supplements as long as you consult with your doctor beforehand. Excessive doses can cause kidney stones, vomiting and muscle pain.
