Published on August 31, 2021
Studies find benefit of vitamin D and several other key nutrients in sleep regulation and quality of sleep
How well we sleep can directly affect our overall health, and a consistent lack of sleep can contribute to the development and progression of chronic health diseases. According to the Centers for Disease Control and Prevention (CDC), insufficient sleep has been linked to conditions such as type 2 diabetes, cardiovascular disease, obesity, and depression.
Lack of sleep can be attributed to many factors, however, for individuals struggling with falling asleep and staying asleep, research has shown certain nutrients to be helpful.
Findings from Meta-Analysis on Supplements and Sleep
A recent systematic review and meta-analysis by Chan, V. and Lo, K. looked at data from 31 randomized controlled trials to see which dietary supplements had the strongest relationship to quality of sleep. The authors found that sleep quality was significantly improved among those supplementing with amino acids, melatonin, and vitamin D.
Other supplements mentioned by the study authors that show promise for improving sleep quality include magnesium, zinc, resveratrol, and nitrate. In fact, some research investigating magnesium supplementation and sleep has shown significant improvements in insomnia severity, sleep time, sleep efficiency, sleep onset latency, and the regulation of sleep related hormones. Magnesium supplementation has also been shown to decrease periodic limb movements during sleep.
How Might Vitamin D Affect Sleep?
Another review by Muscogiuri et al. looked specifically at observational studies and clinical trials involving vitamin D and sleep. The majority found a correlation between lower vitamin D levels and poor quality sleep and/or shorter sleep duration.
The authors went on to look into the mechanisms by which vitamin D could have such an effect on sleep. They describe vitamin D receptors in the areas of the brain responsible for sleep regulation, namely those parts of the brain important for the first stage of sleep and for maintaining sleep.
The authors also describe the role vitamin D plays in the synthesis of melatonin. Melatonin, known as the “Sleep Hormone,” is secreted from the pineal gland and plays a role in controlling sleep and the circadian rhythm. Sunlight drives both vitamin D synthesis and the synthesis of melatonin, and there is evidence that vitamin D itself may help regulate the production of melatonin, as described in the diagram above.
Are You Getting Enough Vitamin D?
Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future. Choose which to measure, such as your vitamin D, omega-3s, and essential minerals including magnesium and zinc, by creating your custom home test kit today. Take steps to improve the status of each of these measurements to benefit your overall health. You can also track your own intakes, symptoms and results to see what works best for YOU.
Enroll and test your levels today, learn what steps to take to improve your status of vitamin D (see below) and other nutrients and blood markers, and take action! By enrolling in the GrassrootsHealth projects, you are not only contributing valuable information to everyone, you are also gaining knowledge about how you could improve your own health through measuring and tracking your nutrient status, and educating yourself on how to improve it.
Help everyone Move Research into Practice with vitamin D and other nutrients! As a special birthday gift to everyone, in honor of the science, we have created a special scholarship fund for anyone to donate to that will go towards helping others participate. Your donation will allow anyone to get help with funding their participation when they need it.
Text-to-give: Text Daction to 44321 to add to our Scholarship Fund.
What Does it Take YOU to Get Your D to 40 ng/ml (100 nmol/L)?
Did you know your health could be greatly affected by making sure you have a vitamin D level of at least 40 ng/ml (100 nmol/L)? Help us help you.
STEP 1 - Do you know what your vitamin D level is? If not, be sure to test today to find out.
STEP 2 – Determine your target level. Are you at your target level? Experts recommend a level of at least 40-60 ng/ml (100-150 nmol/L).
STEP 3 – Need to boost your level? Use the D*calculator to see how much vitamin D it may take to reach your target. Opt for the Loading Dose for a quicker boost.
STEP 4 – Optimize how your body absorbs and utilizes vitamin D with co-nutrients and these simple steps.
STEP 5 – Re-Test! This is an important step to make sure you have reached your target level, and to ensure you are not taking too much! Re-testing after 3-4 months is recommended.
STEP 6 – Adjust, Repeat…
Give your immune system the nutrients it needs to support a healthy you and protect yourself from unnecessary diseases, especially COVID-19.
The first Randomized Controlled Trial on vitamin D and COVID-19 has shown a 96% lower risk of ICU admission for those receiving vitamin D (as 25(OH)D to quickly boost vitamin D blood levels) along with the standard treatment, compared to those receiving standard treatment alone.
These results support many previous observational studies showing a relationship between vitamin D levels and intake and COVID-19 severity.
GrassrootsHealth Nutrient Research Institute has launched the new Immune Boost project with the use of our myData-myAnswers nutrient health system that nearly 15,000 people are already using for their health. Specific markers that influence immune health are suggested for testing as part of this project including:
- Vitamin D
- Omega-3 Index
- Essential elements magnesium, selenium, and zinc
Our goal is to demonstrate how one can use the Nutrient Research Model established by Dr. Robert Heaney to show the effect of vitamin D serum levels of at least 40 ng/ml (100 nmol/L) on risk reduction for all ethnicities in the population. Status and intake of other nutrients will also be analyzed for any type of relationship to immune status and symptom severity. Join the project today!
Please let us know if you're interested in helping sponsor this project.
Through GrassrootsHealth Nutrient Research Institute, you can also test your essential elements magnesium, copper, zinc and selenium, toxins such as lead, mercury and cadmium, as well as your omega-3 levels, inflammation levels and thyroid stimulating hormone (TSH) level. Find out your levels today! Log on to the test selection page (click the link below) to get your tests and see for yourself if your levels can be improved.
Make sure you track your results before and after, about every 6 months!
How can I track my nutrient intake and levels over time?
To help you track your supplement use and nutrient levels, GrassrootsHealth has created the Personal Health Nutrient Decision System called
For each specific supplement, you can track what days you take it, how much, and many other details. This will help you know your true supplemental intake and what patterns of use work for you to reach and maintain optimum nutrient levels. Check it out today!