Consistent, full-fledged sleep is the most important outer stone of our vital health, which helps the body to renew itself and renew itself. But in the minds of the people there is a more busy schedule, driven by stress and the overwhelming struggle of gadgets to achieve which ideal becomes more important. It appears that you can benefit from taking supplements and vitamins in these and other food products. Why start? Which vitamin improves sleep?
ContentWhich vitamin improves sleep: Vitamin A Vitamin B1 Which vitamin improves sleep: Vitamin B6 Vitamin B9 Which vitamin improves sleep: Vitamin B12 Vitamin C improves sleep: vitamin D Vitamin E Which vitamin improves sleep: vitamin K
WomanEL suggests finding out what vitamins (and sweet foods) are , how to protect them), so that you colored your dream yakomaga shvidshe.
What vitamin improves sleep: vitamin A
Vitamin A is often associated with optimal eye health and immune function. However, there is evidence that you may experience increased sleep. A 2022 study published in the journal Frontiers in Nutrition suggests that retinoic acid (the active form of vitamin A in the body) can influence circadian rhythms by interacting with retinoic acid receptors in the circadian rhythm. contours of the gateway’ language.
This means that vitamin A can have a positive impact on healthy sleep. Foods high in vitamin A include eggs, dark leafy greens such as spinach and mango, and orange vegetables such as carrots, zucchini, mango and papaya.
Vitamin B1
Vitamin B1, also known as thiamine, contributes to poor sleep, and one of the main symptoms of thiamine deficiency is sleep disturbance. Well, well, both in the 2024 study and in the 2022 study it was revealed that low levels of thiamine effectively increased from sleep. Although some people can only think about it, a lot of sleep may be very poor and is not conducive to a productive day, as well as lack of sleep.
To maintain adequate levels of this vitamin, eat lean meats, seafood, legumes and rich whole grains such as brown rice, whole grain pasta and whole grain bread.
Which vitamin improves sleep: vitamin B6
Vitamin B6 promotes a more restful night's sleep, while also helping to deal with additional problems that affect our ability to sleep. “Vitamin B6 is associated with improved mental health, which leads to improved sleep,” says food expert Emi Davis. B6 also fights the painful symptoms of restless legs syndrome (RLS), which keeps many people awake at night.
A 2022 randomized control study found that vitamin B6 supplementation helped improve early-night symptoms of SUDs associated with increased sleep disturbance. Foods rich in vitamin B6 include chickpeas, lean meats, seafood, bananas, potatoes and whole grains.
Vitamin B9
Vitamin B9, which is most commonly known as folate, can also help you sleep. We know the role of this vitamin in the synthesis of neurotransmitters, including serotonin and melatonin, which are key regulators of the sleep-wake cycle. This means that a low level of folate can lead to problems with sleep, for example, difficulty with sleep and sleepiness.
Very savory foods that increase folate levels include spinach, kale, peas, whole grains, asparagus, Brussels sprouts, lettuce, avocado, broccoli, seafood and eggs.
Which vitamin improves sleep: vitamin B12
“Vitamin B12 plays a role in the production of melatonin, a hormone that regulates sleep,” says Devs. Several studies, such as the 2023 study conducted in Greece, have shown that low levels of B12 are associated with insomnia and sleepiness as the day progresses. If you reach the recommended supplement of B12 (and no more!), this will help you sleep better.
Seafood, lean meat, food yeast, dairy products and eggs – all this miracle product B12.
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Vitamin C
Although vitamin C has long been associated with poor immunity, it can also compromise your sleep hygiene. “Further research shows that vitamin C is increasingly associated with restful and restful sleep,” explains Devs. This can be seen in the statistics published in the journal Scientific Reports for 2024, and in the review published in 2020.
Miracle jelly vitamins with citrus fruits, berries, bell peppers, kiwis, broccoli, tomatoes, cauliflower, kale, potatoes and dandelion.
Which vitamin improves sleep: vitamin D
Taking supplements will also help overcome vitamin deficiency, Dzherelo: freepik.com
Vitamin D deficiency and overall sleep problems may be a key piece of the puzzle when it comes to widespread sleep problems. “Low levels of vitamin D are associated with various sleep disorders,” says Dev. “Research shows that taking vitamin D can shorten the hour you need to sleep, improve sleep quality, and help you sleep longer. Some of this vitamin plays an important role in the sleep-wake cycle,” adds Vaughn.
In addition, vitamin D deficiency is also associated with obstructive sleep apnea – another common cause of poor sleep. Getting five to thirty minutes of sleep a day or eating seafood, rich dairy products and fish fat are all miracle ways to satisfy your vitamin D needs.
Vitamin E
Vitamin E is a fat-depleting vitamin that has strong antioxidant power. Ale wine can also promote restful sleep, being a neuroprotective agent. This effect was observed in a 2015 study and in a randomized follow-up study in 2023 conducted among postmenopausal women. However, the results can be applied to all adults. Vitamin E is found in spinach, avocado, peas, porridge, wheat germ, broccoli, bell pepper, eggs and asparagus.
Which vitamin improves sleep : vitamin K
I will fix it, Research suggests that vitamin K may also improve sleep quality. Two studies that address this difference include an analysis of 2019 and a study of 2023. However, more evidence is needed for the benefit of this particular vitamin. Even if it was not there, sufficient vitamin K promotes healthy throat and healthy bones, being an important micronutrient in a balanced diet.
Products rich in this most important living food include lettuce, spinach, cabbage, broccoli, blackberries, eggs and asparagus.
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