The best vitamins to help with sleep and rest

There is nothing worse than struggling to sleep and having a restless night.

Watching the clock as the hours go by, worrying about how tired you'll feel the next day, and tossing and turning - we have all been there.

Getting enough sleep at night is very important for both our mental and physical health.

When you sleep, your brain and body slow down and begin to regenerate, which helps you perform better the next day and in the long run, both physically and mentally.

From counting sheep to a warm bath before bed, there are plenty of natural sleep aids.

Certain vitamins and minerals can also help support more restful, quality sleep.

Here is our guide to the best vitamins for sleep and rest - so if you need help with sleep, read on!

Magnesium

Magnesium is said to be one of the best sleep aids. It helps increase GABA (gamma-aminobutyric acid) levels, which promotes relaxation and sleep.

Low levels of GABA in the body can make it difficult to relax and switch off.

Green leafy vegetables, such as spinach, as well as legumes, nuts, seeds, and whole grains are all good sources of magnesium.

However, if you don't get enough through your diet, you can also take a magnesium supplement to help with sleep.

The Holland & Barrett Magnesium Citrate tablet contains 400mg and is easy to incorporate into your lifestyle. Simply take one tablet daily with a meal.

Vitamin C

Research has shown that Vitamin C helps enhance sleep, as individuals with higher concentrations of Vitamin C in their bodies sleep better than those with reduced concentrations. This is why many sleep supplements contain Vitamin C.

Vitamin C is mainly found in fresh fruits and vegetables, such as oranges, lemons, peppers, berries, tomatoes, leafy greens, and potatoes.

If you aren't reaching your five-a-day, you can take a supplement.

The Nordvital Vitamin C complex supports the immune system, normal energy-yielding metabolism, and helps reduce tiredness and fatigue.

Vitamin D

Studies have shown that a Vitamin D deficiency is associated with less sleep as well as more interrupted sleep at night.

If your Vitamin D level is low, your sleep may be less efficient and less restful.

We get most of our Vitamin D from sunlight, which is hard to come by in the winter months. That is why you can take a supplement to keep your "sunshine vitamin" levels up.

The Calcium plus Vitamin D tablet also contributes to the normal functioning of bones, muscles, and the maintenance of the immune system.

Vitamin E

The body uses Vitamin E as an antioxidant to slow down cell damage, and it may help alleviate restless legs.

Restless leg syndrome is an overwhelming urge to move the legs, which worsens in the evenings and can therefore cause insomnia.

Sources of Vitamin E include vegetable oils such as rapeseed, sunflower, soybean, corn, and olive oil, as well as nuts and seeds. You can also take Vitamin E supplements.

Our Vitamin E contains natural Vitamin E with tocopherols and contributes to the protection of cells from oxidative stress.

Vitamin B12

Research suggests that adequate levels of Vitamin B12 in the body can contribute to good sleep.

Vitamin B12 helps regulate levels of an amino acid called tryptophan, which assists the body in producing melatonin, which induces sleep.

Good sources of Vitamin B12 include meat, fish, milk, cheese, and eggs, as well as certain fortified breakfast cereals.

Vitamins for a healthy lifestyle: Holland & Barrett vitamins

Sources:

https://www.sleepfoundation.org/articles/what-happens-when-you-sleep

https://www.psychologytoday.com/gb/blog/sleep-newzzz/201805/what-you-need-know-about-magnesium-and-your-sleep

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://www.healthline.com/nutrition/valerian-root#TOC_TITLE_HDR_3

https://pubmed.ncbi.nlm.nih.gov/18602406/

https://www.sciencedirect.com/science/article/abs/pii/S009130570300368X

https://www.heritageokc.com/blog/vitamin-c-is-best-for-your-sleep-health-want-to-know-why

https://home.bt.com/lifestyle/health/sleep/tired-the-vitamins-and-minerals-your-body-needs-to-help-you-sleep-better-11364098011805

https://blog.insidetracker.com/vitamin-d-can-improve-sleep

https://www.winchesterhospital.org/health-library/article?id=21806

https://www.nhs.uk/conditions/restless-legs-syndrome/

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/