Micronutrients that promote sleep

Micronutrients such as vitamins, minerals, amino acids, fatty acids and phytonutrients are needed for sleep and play a role in circadian health (our body clock and sleep-wake cycle). In this post we’ll take a look at some of the micronutrients that have been studied for their effects on sleep.

The spectrum of B vitamins have been shown across a number of studies to influence sleep. Notably, Vitamin B6 is essential in many of the body’s metabolic processes. It facilitates sleep through its involvement in the synthesis of melatonin. (1) A deficiency in vitamin B1 can result in sleep disturbances. (2) And Vitamin B12 is reported to affect the circadian rhythm. (3)

I have yet to meet a mum who hasn’t experienced their fair share of sleep deprivation. The bad news is that sleep deprivation can result in increased oxidative stress which leads to a shortening of telomeres and DNA damage. (4) The good news is Vitamin B9 (folate) supplementation has been shown to prevent telomere damage due to sleep deprivation. (4)

A lack of vitamin C intake has been found to be associated with non-restorative sleep. (5) For those that suffer from sleep apnea inclusion of vitamin C rich foods in the diet has been shown to improve blood vessel health via its antioxidant effect. (6)

Vitamin D is a hormone produced by sun exposure on the skin. Adequate vitamin D levels in the blood has been found to promote healthy sleep. One hypothesized means for its effect on sleep is through improving the intestinal microbiome. (7) In another study vitamin D supplementation reduced sleep latency (how long it takes to fall asleep) and increased sleep duration. (8) Vitamin D deficiency has also been linked to obstructive sleep apnea, with the deficiency becoming more pronounced as the apnea worsens. (9)

Tryptophan is an essential amino acid that can only be acquired from the food we eat. It is needed for the body to make melatonin and serotonin and thus is involved in the regulation of the sleep-wake cycle. Depletion of tryptophan has been shown to result in a decrease of plasma melatonin while eating a tryptophan enriched diet improves sleep quality. (1)

Zinc is a mineral that has a beneficial effect on mood and is needed by the body to produce melatonin. (10)  In children and adults research has shown links between low zinc and short sleep duration. A study in preschool children showed that low blood zinc levels predicted poor sleep efficiency (percent of total time in bed actually asleep) and poor sleep quality in adolescence. (11)

Magnesium is a mineral that over 300 enzymes in the body require to function. (12) It is a muscle relaxant and can modulate many of the negative effects of stress on the body including reducing cortisol. (13) Stress can trigger cortisol to be released even when it should be decreasing at night. Cortisol and melatonin are antagonistic meaning when cortisol is high, melatonin is low and vice versa. Another way magnesium facilitates sleep is through its involvement in the body’s synthesis of melatonin. (14) A deficiency in magnesium can result in disrupted sleep patterns and has been associated with a number of sleep disorders including insomnia and restless leg syndrome. (14, 15, 16)

Iron is an essential mineral needed for growth and development. Children who are restless both on falling asleep and during sleep may have low iron stores. One study has found infants with iron deficiency anaemia have reduced sleep duration and increased night waking. (17)  Iron deficiency is also common in restless leg syndrome and restless sleep disorder. (18, 19) Another study has also found a link between low iron and sleep disordered breathing in children under six. (20)

You might be surprised to see sodium listed here! I’ve done so because parents are encouraged to restrict salt intake in infants under 12 months and I find they tend to continue to do so after 12 months. Sodium is an important mineral though, and has many functions in the body. For example, it is an electrolyte responsible for maintaining the fluid around cells. It is needed for nerve function and hydration. The chloride in sodium is needed by the stomach to make acid used for digestion. And, it is needed for sleep.

So why is sodium important for sleep? Well research has found sodium restriction can disturb sleep, resulting in decreased rapid eye movement and slow wave sleep and increased wakefulness. (21, 22) It may do so by increasing sympathetic nervous system activity via elevated norepinephrine levels. (22)

But salt intake can lead to increased blood pressure, I hear you say. Firstly, did you know that blood pressure has a circadian rhythm, a rise and fall throughout the 24 hour day? (23) A study found sodium restriction along with circadian dysfunction resulted in blood pressure not rhythmically falling when it should. (23) So while a high sodium intake may result in elevated blood pressure in some individuals, restricting it, especially if there is also circadian dysfunction, may not reduce blood pressure.

The research on sodium is highlighting the need for balance. “Everything in moderation” goes the old line, and certainly this applies with sodium. Not all salt is equal. While I don’t encourage consumption of refined table salt there are salts that are ok. Sea salt, Celtic salt or Himalayan salt after 12 months are all ok to be used in moderation. Research comparing sea salt to table salt backs this up, finding consuming sea salt in salt sensitive rats produced less hypertension than in the rats consuming refined table salt. (24)

Insufficient selenium intake has been found to be associated with difficulty falling asleep. (5) Reduced selenium has also been found in those with moderate obstructive sleep apnea. (25)

Low calcium intake has been linked to difficulty falling asleep and a less restorative sleep and less potassium may result in more daytime sleepiness. (5)

Essential fatty acids facilitate the synthesis of serotonin and melatonin in the body. (26) Yehuda, S. et al. looked at the role of essential fatty acids (EFA) in sleep. (27) They conducted a 10 week study of sleep-deprived children with ADHD and found EFA supplementation improved sleep quality. 

Melatonin is a hormone made by the body that controls our circadian rhythm (internal clock). When the back of the eye detects darkness, melatonin is released. Phytomelatonin is natural melatonin sourced from plants. Melatonin produced in plants is believed to serve a protective function to the plants and act as an antioxidant. Plant melatonin is the same chemical structure as that our body makes and thus eating a plant rich diet provides a low dose of melatonin that could boost fluctuating endogenous melatonin levels. (28)

Note, I do not recommend hormonal supplementation in children, this includes prescribing melatonin, unless in specific conditions where there is research to support its use. Prolonged melatonin supplementation, especially in non-physiological doses, may dull melatonin receptors in the body and create a dependence. In children, making changes to their light/dark diet and consumption of foods rich in phytomelatonin is usually sufficient to correct any imbalances.

Lycopene, a red carotenoid pigment, is an antioxidant. Consumption has been linked to less difficulty falling asleep. (5) In addition, short sleepers have been found to consume less lycopene than those sleeping 7-8 hours a night. (5)

Hippocrates, the father of medicine, has said ‘Let thy food be thy medicine and medicine be thy food’. He recognised the importance of food on our health. Now emerging science clearly demonstrates how nutrients obtained from the foods we consume affects our sleep and wellbeing. If you are looking to improve your sleep there are many foods that you can incorporate into your diet to promote a better sleep. I have a free list of foods that contain essential nutrients for sleep which you can download here. Be sure to also check out my post on macronutrient intake and sleep.

For educational purposes only. If you suspect you have a medical problem, please see a physician.

Any links in this blog are completely unsponsored and contain no affiliate payments. I just like to mention quality resources and/or other health professionals I know and recommend.

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