Is Your Sleep Off? You Might Not Be Getting Enough Of This Vitamin

Apr 15, 2022


With how much sleep is being analyzed, most of us understand the fundamentals of getting a good night’s sleep. Sticking to a sleep schedule, limiting caffeine consumption six to eight hours before bed, and keeping your bedroom cool are some of the most talked-about sleep habits. Though this seems fairly elementary, the Centers for Disease Control and Prevention (CDC) estimated that one in three Americans still aren’t getting enough rest. Due to this and the overwhelming amount of us not getting enough sleep worldwide, researchers continue to investigate novel sleep tips. One of the latest findings in a scientific review that seems promising is looking into the role of supplementation with vitamin D.

Is There A Link Between Sleep And Vitamin D?:
Though the link between vitamin D and sleep has been looked at before, a new meta-analysis published in the journal Nutrients included 19 studies, 13 of which were randomized controlled trials, considered to be the gold standard. These studies tracked vitamin D and sleep levels of nearly 9,400 individuals of all ages and backgrounds.

According to this body of research, it appears there’s a link between adequate vitamin D levels and high-quality rest. More specifically, the cohorts that took a vitamin D supplement ranked higher on the Pittsburgh Sleep Quality Index (PSQI) – a list of questions that assess the quality of sleep over a one-month timespan. Nutrition researcher Myriam Abboud, Ph.D. concluded, “The evidence presented in this review suggests a beneficial role of VDS (vitamin D supplementation) in enhancing sleep equality.” Though it was stated that further research needs to be investigated on the effect of sleep quality, the data suggest that supplementation certainly doesn’t hurt. In addition to other sleep hygiene habits, keeping your vitamin D levels up (ideally 50 ng/mL) may also ensure better sleep.

Understanding How Vitamin D And Sleep Are Related:
Research has indicated a few ways that this fat-soluble vitamin and sleep could be akin. For one, there are binding sites for vitamin D on nearly every cell in our body, including but not limited to ones in our brain that affect sleep. Vitamin D also appears to play a role in the production of melatonin, the hormone that gets naturally secreted around nighttime. Exposure to sunlight can also suppress the creation of melatonin but conversely encourages the production of vitamin D.

While it’s safe to say that scientists are pretty sure that healthy vitamin D levels support sleep, this meta-analysis shows that we still have more to uncover about how supplementation plays a role in these things. That’s not to say that it isn’t worth supplementing beyond better sleep. Due to various factors like diet, lifestyle, and geography, we aren’t getting adequate amounts of vitamin D from sunlight and diet alone. Taking a daily vitamin D3 supplement of 5,000 IU along with K2 can restore levels to an optimal range while supporting muscle and bone health , thyroid health, oral health and beyond.

The Takeaway:
Considering that 41% of all U.S. adults are deficient in vitamin D , your sleep quality could be hindered, according to the new Nutrients meta-analysis. Aside from sleep, take this as another nudge for why you should be taking your daily vitamin D supplement. And remember, always pair your vitamin D3 supplement with fat as this micronutrient is fat-soluble and won’t absorb properly without it.

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– 睡眠に満足していませんか? 必要なビタミンを十分に摂取していないのかもしれません



この一連の研究によると、適切なビタミンDレベルと質の高い休息には関連があるようです。より具体的には、ビタミンDサプリメントを摂取したコホートは、ピッツバーグ睡眠品質指数(PSQI)で上位にランクされました。1か月の期間にわたる睡眠の質を評価する質問リストはこちら。栄養学研究者ミリアム・アッブード博士は、「このレビューで提示された証拠は、睡眠の質の平等を高める上でのVDS(ビタミンD補給)の有益な役割を示唆しています」と結論付けました。睡眠の質の影響についてさらに調査する必要があると述べられましたが、データでは、サプリメントが明らかに害を及ぼさないことを示しています。他の睡眠衛生習慣に加えて、ビタミンDを維持するレベルを上げること(理想的には50 ng / mL)も、より良い睡眠につながる可能性があります。


科学者は理想的なビタミンDレベルが睡眠をサポートすることを確信していると言っても過言ではありませんが、このメタアナリシスは、サプリメントがこれらのことでどのように役割を果たすかについてまだ明らかにする必要があると示しています。それは、より良い睡眠のために補う価値がないということではありません。食事、ライフスタイル、環境などのさまざまな要因により、日光と食事だけでは十分な量のビタミンDを摂取できていません。 K2と一緒に5,000 IUの毎日のビタミンD3サプリメントを服用すると、甲状腺の健康口腔の健康など、筋肉と骨の健康をサポートしながら、レベルを最適な範囲に戻すことができます。