NUTRITION
6 Nutrients To Help Promote Sleep
Check out these 6 nutrients that support sleep-inducing hormones and improve metabolic health to give you the best zzzzzz's
· 6 min read
While a balanced diet high in whole, unprocessed foods and low in low-quality refined foods can set the foundation for a healthy night’s sleep, focusing on including specific nutrients might be just what your sleep routine is missing. Check out these 6 nutrients that support sleep-inducing hormones and improve metabolic health to give you the best zzzzzz.
Tryptophan:
You may already be thinking of that post-Thanksgiving meal nap commonly associated with tryptophan. This essential amino acid is necessary for the production of melatonin from serotonin. Tryptophan can be found in meat, eggs, and dairy with plant-based sources including leafy greens, sunflower seeds, watercress, chickpeas, pumpkin seeds, flax seeds, walnuts, mushrooms, broccoli, and peas. Some research suggests plant-based sources may be more bioavailable since it’s not competing with other amino acids (1).
B Vitamins:
Vitamin B6 and niacin are also needed to help tryptophan along its journey to melatonin. B6 can be found in bananas, whole grains, chickpeas, dates, and sweet potatoes. Niacin is found in meat and liver with vegetarian sources including avocado, peanuts, whole grains, mushrooms, green peas, and potatoes.
B6 has also been linked with an increase in dream vividness, recall, and possibly lucid dreaming (2).
Some studies suggest a link between low B12 and circadian rhythms; however, more research is needed to understand this connection. In a study of people with depression, increasing B12 was shown to improve depressive symptoms which may explain the connection with better sleep cycles. B12 is found primarily in meat and eggs. When supplementing, be sure to take the methylated form over the manufactured form under the name, cyanocobalamin.
Recommended Daily Allowance (RDA): 2.4 mcg
Magnesium (Mg):
Magnesium is essential to metabolic function and most Americans aren’t consuming the recommended daily allowance. Mg loss from poor absorption to alcohol intake may also contribute to low levels (3). Studies show a connection to Mg and sleep cycles and increasing Mg in those with a deficiency may improve symptoms of insomnia. Mg can be found in nuts, seeds (pumpkin seeds, almonds, cashews are highest), leafy greens, and legumes (4, 5).
RDA:
- Men: 400–420 mg
- Women**:** 310–320 mg
Zinc:
Studies show zinc has a positive impact on sleep duration, quality, and time it takes to get to sleep (sleep latency) (6). Oysters contain the highest amount of dietary zinc, however, other shellfish also have a significant amount as does meat, nuts, seeds, legumes. (7)
RDA:
- Men: 11mg
- Women 8 mg
Vitamin D:
The prevalence of vitamin D deficiency in the US is roughly 40% with even more below the optimal range. Vitamin D is important for immune function, muscle and bone health, cardiovascular health, and the regulation of sleep. Studies suggest low levels of vitamin D are associated with lower sleep quality and duration. Vitamin D is referred to as ‘the sunshine vitamin” since your body produces vitamin D when your skin is exposed to the sun. However, depending on where you live, the time of year, sunscreen, and clothing, you may not be able to get adequate amounts. Some foods contain some vitamin D including egg yolks, oily fish, liver, and meat but the levels are quite low. It may be necessary to supplement, especially in winter, to ensure optimal levels. Since vitamin D is a fat-soluble vitamin, make sure to take the supplement with a meal containing some amount of fat (8, 9)
RDA is 600 IUs; however supplements for adults come in at least 1000 IU increments. Our neighbour to the north, Canada, recommends that adults can safely take up to 4000 IU daily in the winter.
Theanine:
Theanine is an amino acid that has been shown to help decrease stress and support better sleep by increasing dopamine and serotonin levels along with supporting the production of GABA, an inhibitory neurotransmitter that can have a sedative effect. Theanine also enhances alpha brain waves which is a marker of relaxation and decreased stress. Theanine is not abundant in foods, however, can be found in tea and while there isn’t an RDA, the typical dose is 100-200 mg.
Bonus nutrient: Vitamin K!
Vitamin K can help the absorption of vitamin D and help out with bone health. If you experience leg cramps at night that interfere with your sleep, vitamin K may be able to help. Vitamin K is found in bananas, coconut water, dates, and sweet potatoes.
While a diet high in whole, minimally processed foods is foundational to a healthy body and a good night's sleep, making sure to include foods with these nutrients can help to optimize your time in bed. Be sure to check in with your medical professional to determine nutrient deficiencies and the optimal dose for supplementation if you are deficient. Supplementing above the recommended levels is less know and can have negative impacts if consuming more than the upper limit for any nutrient. How might you tweak your meals to include more of these sleep-friendly foods in your day?
References:
Denholm J. Aspy, Natasha A. Madden, Paul Delfabbro
Fiammetta Romano
