Tag Archives: vitamin d for insomnia

Proven Remedies for a Stronger Immune System

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immune systemPublic interest in immune system health continues to increase, with online searches for infections, viruses, allergies, coughs, fever, and headaches coming up among the top health-related inquiries.

Recent discoveries in the field of immunity have shed new light on how individuals can boost their immune system to achieve greater resilience against illnesses.

Research news published in several journals highlight the importance of specific nutrients — Calcium, magnesium, vitamin D, and zinc — in enhancing immune function.

Calcium: Beyond Bone Health

Traditionally celebrated for its role in building strong bones and teeth, calcium is now recognized for its immune-boosting properties. A study published in Frontiers in Immunology revealed that calcium plays a critical role in activating immune cells. These cells are essential for identifying and eliminating pathogens.  A pathogen is any organism that causes disease, like a bacteria or virus.

Magnesium: The Silent Immune Modulator

Magnesium, often dubbed the “forgotten mineral,” is vital for numerous physiological functions, including immune response regulation. Research in immunological journals has discovered that magnesium deficiency can impair the function of T cells, which are crucial for adaptive immunity. Adaptive immunity occurs when someone’s immune system has a response to a substance or to fungus or bacteria. Ensuring adequate magnesium intake can help maintain a balanced immune response, reducing the risk of infections and autoimmune diseases.

Vitamin D: The Immune System’s Best Friend

Vitamin D, widely known for its role in bone health and mood regulation, has emerged as a key player in immune health. According to a comprehensive review in the Journal “Nutrients” vitamin D enhances the pathogen-fighting effects of monocytes and macrophages – those white blood cells that are important parts of our immune defense.

Vitamin D cell receptors are found on most cells of the immune system.  A receptor is a part of a cell that receives and responds to a substance, so immune cells need vitamin D to function. Vitamin D supports healthy bones, reduces diabetes risk, strengthens the immune system, remedies insomnia, soothes skin conditions, and reduces inflammation.

Zinc: The Gatekeeper of Immune Function

Zinc is essential for maintaining the integrity and function of the immune system. Zinc has been used since ancient times to help heal wounds and low levels of zinc can increase the risk of infections. It is a well-known remedy for reducing the duration of the common cold.  People with low zinc levels have less infection-fighting immune cells and their thymus gland (in which these immune cells develop), is smaller. When given extra zinc, their thymus grows and starts pumping out greater immunity.

A Combined Approach to Immune Health

Combining these nutrients through a balanced diet or appropriate supplementation can synergistically enhance immune function. Foods rich in these nutrients include leafy greens, nuts, seeds, eggs, beans, salmon, sardines, dairy, whole grains and shell fish. In addition to dietary sources, targeted supplements can be beneficial, especially for individuals with specific deficiencies or increased nutritional needs.

Conclusion

New research continues to unravel the complexities of the immune system, but the foundational nutrients for keeping it strong remain in place.  Incorporating key nutritional elements like calcium, magnesium, vitamin D, and zinc into our daily lives, in the form of foods or supplements, is good advice for staying strong, healthy, and resistant to infection.

This health news is provided by Nutrition Breakthroughs, maker of Sleep Minerals II.  Sleep Minerals II is a unique softgel supplement featuring highly absorbable forms of calcium, magnesium, vitamin D, and zinc. Not only the best minerals and vitamins for strengthening immune function, but also for helping with falling asleep and staying asleep through the night. Visit the Sleep Minerals II page for more info.

Best Herbs, Vitamins and Minerals for Sleep

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minerals for sleepBy Dr. Tariq of the  Nishtar Medical University in Pakistan

Do you struggle to fall asleep or stay asleep during the night? After a hectic day, do you toss around in bed with a preoccupied, heavy head?

Finding the best supplements for better sleep can be frustrating with hundreds of ads and products on the internet.

Does our diet have a role in our sleep? What are the most proven natural sleep aids that have been revealed by scientific research? Read on to learn more about the best minerals, herbs, and vitamins for improving sleep at night.

According to the CDC (Centers for Disease Control), sleep problems are pretty common; in fact, about one-third of Americans do not get a good sleep. Sleep is as essential for a person as food is for a healthy life. A good amount of sleep is required for our brains to function properly.

Every day, good quality sleep enhances learning, memory, problem-solving, and creativity.

What’s more, lack of proper sleep is associated with anxiety, daytime drowsiness, and increased risk of diabetes, heart disease, and obesity.1

Several supplements on the market contain natural sleep aids with herbs, vitamins, and minerals, but how do these supplements work, and which ones may be the best for an individual?2,3

The best thing to do is to try a small amount of each one of them separately and note the results in a journal. And then compare the results of each one as to which ones were the most beneficial.

HERBS THAT HELP YOU SLEEP

Here are some of the most well-known herbs for relaxation and better sleep.

CHAMOMILE

Chamomile is a herb that has been used for centuries to reduce anxiety, soothe your nerves, and help with sleep. It is normally used as tea or in capsules, as are most of the herbs for sleep.4,5

PASSIONFLOWER

Passionflower contains flavonoids which are a group of natural chemicals found in many herbs and fruits, possessing anti-inflammatory, and anti-carcinogenic (anti-cancer) properties. These act to reduce pain, calm the mind and help with sleep if added with other herbs like lemon balm.6

HOPS FLOWERS

Hops flowers contain a variety of compounds which remedy restlessness, nervousness and sleep difficulties. Pillows filled with these are also used for sleep.7

ASHWAGANDHA

Ashwagandha root extract is a natural compound that induces sleep, improves sleep quality, and soothes the nerves to relieve stress. It can help a person sleep better throughout the night.8

 KAVA

Kava helps some people with sleep disorders. Kava leaves are dried and used in capsules or tablets. It helps to reduce anxiety and provide a calmer, less stressed state of mind.9

MINERALS FOR SLEEP

Many minerals affect the state of health of our bodies and their various systems. A few minerals stand out as bright stars in the sky for their ability to induce good sleep.

MAGNESIUM

Difficulty in sleeping throughout the night is the first symptom of magnesium deficiency.

Magnesium is the essential nutrient for better sleep. It helps the body prepare melatonin, a sleep hormone made in the brain that directly aids good sleep.12

Magnesium also relieves muscle tension and mental stress by helping to produce amino acids, for example, GABA (Gamma-Aminobutyric Acid – a signaling molecule in the brain).13

Magnesium is found in green leafy vegetables, avocado, bananas and yogurt.

CALCIUM

Calcium is among the essential nutrients that significantly impact sleep by affecting REM sleep (rapid eye movement sleep – a phase of sleep when your brain is more active and your eyes move faster). Decreased calcium levels affect sleep cycles and lead to difficulty getting deeper and longer sleep.14

Calcium is found in dairy products such as almonds, cheese, yogurt, leafy greens and sardines.  By taking the correct amount of calcium, the sleep cycles of our body can be corrected.

Calcium should be taken in balance with magnesium in a two to one ratio, with twice as much calcium as magnesium.

BEST VITAMINS FOR SLEEP

Sometimes vitamin deficiency can be a cause of sleep deprivation.   If one or more of these are deficient in the diet, a good night’s sleep can become more difficult to obtain.

VITAMIN D

Many experts say that vitamin D deficiency is associated with sleep disorders and if your blood levels of Vitamin D fall to a low level, it can lead to sleep disorders and restless leg syndrome. A person can get vitamin D from sunlight, eggs, salmon, and mushrooms. Supplements can also be used.15

VITAMIN E

Vitamin E is perfect for hair, nails, and skin, but it is also an important nutrient that has a vital role in improving sleep at night. There is a close relationship between memory impairment and sleep deprivation.

Vitamin E has regenerating and oxygenating effects in the brain that can help prevent sleep deprivation-induced memory impairment.16 Vitamin E is found in almonds, leafy greens, sunflower seeds, avocados, and olive oil.

VITAMIN C

People with low levels of vitamin C may have problems with falling asleep and staying asleep at night.17 If vitamin C is used along with Vitamin E, it may help reduce the symptoms of obstructive sleep apnea. Citrus fruit is a rich source of vitamin C, as well as kale, kiwi, red peppers and stawberries.18

B VITAMINS

Vitamin B-6 plays a vital role in immunity and recalling dreams. It is also essential for the production of melatonin, which is necessary for deep sleep. Hence a vitamin B-6 deficiency may lead to sleep disorders.

Natural sleep-aids with the B vitamins should contain the whole spectrum such as B-1, B-2, B-3, B-5, B-6, and B-12, etc., to avoid any imbalances. They work better together to reduce stress and create melatonin. 19,20

Vitamin B-12 is important for brain and red blood cell functioning. It also helps by regulating sleep-wake cycles and REM sleep.21

THE BOTTOM LINE

Getting a good amount of sleep is vital for good health. Several herbs, minerals, and vitamins can be effective in helping a person fall asleep better and stay asleep longer.  They can be found at health food stores and at nutritionist and chiropractic offices.

Some other good sleep tips would be to go to bed and get up at the same time each day, keep the bedroom cool and dark while sleeping, and use a comfortable mattress, In addition, do some daily exercise that you enjoy such as walking, get outside for some sunlight during the day, and wear earplugs and an eye mask while sleeping.

This natural health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.

References:

  1. Saksvik-Lehouillier, I. et al. Mild to moderate partial sleep deprivation is associated with increased impulsivity and decreased positive affect in young adults. Sleep 43, (2020).
  2. Binks, H., Vincent, G. E., Gupta, C., Irwin, C. & Khalesi, S. Effects of Diet on Sleep: A Narrative Review. Nutrients 2020, Vol. 12, Page 936 12, 936 (2020).
  3. Ji, X., Grandner, M. A. & Liu, J. The relationship between micronutrient status and sleep patterns: a systematic review. Public Health Nutrition 20, 687–701 (2017).
  4. Rafii, F., Ameri, F., Haghani, H. & Ghobadi, A. The effect of aromatherapy massage with lavender and chamomile oil on anxiety and sleep quality of patients with burns. Burns 46, 164–171 (2020).
  5. Chang, S. M. & Chen, C. H. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of Advanced Nursing 72, 306–315 (2016).
  6. Lee, J., Jung, H. Y., Lee, S. I., Choi, J. H. & Kim, S. G. Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder: a double-blind randomized placebo-controlled study. International clinical psychopharmacology 35, 29–35 (2020).
  7. Benkherouf, A. Y., Eerola, K., Soini, S. L. & Uusi-Oukari, M. Humulone Modulation of GABAA Receptors and Its Role in Hops Sleep-Promoting Activity. Frontiers in Neuroscience 14, 1100 (2020).
  8. Cheah, K. L., Norhayati, M. N., Yaacob, L. H. & Rahman, R. A. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE 16, e0257843 (2021).
  9. Bruni, O., Ferini-Strambi, L., Giacomoni, E. & Pellegrino, P. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Nutrients 2021, Vol. 13, Page 530 13, 530 (2021).
  10. Abbasi, B. et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences 17, 1161 (2012).
  11. Cao, Y. et al. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients 2018, Vol. 10, Page 1354 10, 1354 (2018).
  12. Grandner, M. A., Jackson, N., Gerstner, J. R. & Knutson, K. L. Sleep symptoms associated with intake of specific dietary nutrients. Journal of Sleep Research 23, 22–34 (2014).
  13. Romano, F. et al. Vitamin D and Sleep Regulation: Is there a Role for Vitamin D? Current Pharmaceutical Design 26, 2492–2496 (2020).
  14. Alzoubi, K. H., Khabour, O. F., Rashid, B. A., Damaj, I. M. & Salah, H. A. The neuroprotective effect of vitamin E on chronic sleep deprivation-induced memory impairment: The role of oxidative stress. Behavioural Brain Research 226, 205–210 (2012).
  15. Otocka-Kmiecik, A. & Krol, A. The Role of Vitamin C in Two Distinct Physiological States: Physical Activity and Sleep. Nutrients 2020, Vol. 12, Page 3908 12, 3908 (2020).
  16. Grebe, M. et al. Antioxidant Vitamin C Improves Endothelial Function in Obstructive Sleep Apnea. https://doi.org/10.1164/rccm.200508-1223OC 173, 897–901 (2012).
  17. Aspy, D. J., Madden, N. A. & Delfabbro, P. Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep. Perceptual and Motor Skills 125, 451–462 (2018).
  18. Mayer, G., Kröger, M. & Meier-Ewert, K. Effects of vitamin B12 on performance and circadian rhythm in normal subjects. Neuropsychopharmacology 15, 456–464 (1996).

How Vitamin D Rich Foods May Help Remedy Insomnia

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Here’s a short vitamin D primer that also includes how it can affect insomnia.  Shared by Nutrition Breakthroughs, maker of Sleep Minerals II
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Do you struggle with falling asleep or staying asleep at night? If so, you are not alone. Every night, millions of people lie in bed hoping for a restful night’s sleep that does not come.

It is estimated that one in three people will develop acute insomnia every year, and about 10% of these individuals will struggle with insomnia for several months at a time.

Insomnia can wreak havoc on one’s ability to live a normal, productive life. In fact, lack of sleep can lead to mood changes, memory loss, and impaired judgement. In addition, unresolved or unmanaged sleep disorders can increase the risk of chronic pain, depression, and a compromised immune system.

There are a variety of sleep medications on the market to help manage insomnia. However, the side effects often lead to a new set of health complications. As a result, many people have begun searching for a safer, natural alternative to promote a healthier sleep cycle. Of the options on the market, vitamin D is proving to be a serious contender.

Vitamin D at a glance

Vitamin D has been making media headlines for over two decades. Originally believed to be important solely for bone health, research continues to uncover a wide range of additional health benefits of maintaining optimal levels.

Unfortunately, despite the thousands of studies that have showcased the body’s need for vitamin D, deficiency remains highly prevalent. This is due to a variety of factors, including but not limited to:

  • Indoor lifestyle
  • Sunblock use
  • Avoidance of mid-day sun exposure
  • Lack of supplement use
  • Imbalanced diet
  • Obesity

Often, people who are vitamin D deficient experience symptoms like fatigue, joint and muscle pain, frequent infections and insomnia.

How vitamin D status may impact sleep quality

Vitamin D is not just a vitamin, it’s a hormone. That means, after undergoing a couple of activation processes in the body, it binds to cells throughout the body to regulate a wide range of bodily functions.

Hormones are fat-soluble substances derived from cholesterol. They are produced by glands such as the thyroid, adrenals and pancreas, and then released into the bloodstream to reach target cells. These include cortisol made by the adrenals, testosterone, estrogen and yes, vitamin D.

So, how may vitamin D impact sleep? Vitamin D receiving points are located throughout regions of the brain that regulate our mood and sleep patterns. This has led researchers to theorize that vitamin D helps regulate the circadian rhythm, which is our body’s internal clock that instructs us when to sleep, eat, and rest.

  • Several studies have supported this theory by reporting a relationship between healthy vitamin D levels and improved sleep quality. In addition, a recent study found that vitamin D deficiency is associated with an 11-fold increased odds of resistance to sleep medication. This means that the people who didn’t respond to sleeping drugs had a lower level of vitamin D in their body.

Best sources of vitamin D

Thankfully, there are a variety of ways one can ensure they are receiving enough vitamin D to promote healthy sleep cycles.  This includes safe sun exposure (avoiding getting burned), supplementation, and eating a balanced diet.

Now more than ever, foods are being fortified with vitamin D in an effort to better support the body’s needs. However, people frequently ask, which form is better, vitamin D2 or D3?

Vitamin D2 is obtained through the diet and is produced by plants; whereas D3 is naturally produced when the skin is exposed to the sun and it can be consumed via animal sources in the diet.

Vitamin D3 is more bioavailable than D2, meaning this form is more efficiently utilized by our bodies. For this reason, experts recommend people ensure they are receiving ample amounts of vitamin D3 per day.

Top sources of vitamin D rich foods

  1. Cod liver Oil is the most potent dietary source for vitamin D3. In just one tablespoon, you can receive 1,360 international units (IU) vitamin D3. In addition to vitamin D, cod liver oil is rich in vitamin A and omega-3 fatty acids.
  2. Fatty fish, such as salmon, sardines and mackerel are the best dietary sources of vitamin D, with about 500 IU vitamin D3 content in just three ounces of cooked fish. Also rich in omega-3 fatty acids, these sources offer a heart-healthy option for those looking for a balanced dietary approach to maintaining healthy vitamin D levels.
  3. Plain greek yogurt is another healthy option to provide some of your daily vitamin D needs. Known for its probiotics, greek yogurt helps support a healthy intestinal tract. In addition, it is a great snack for people who struggle with hyperglycemia (high blood sugar) due to its high protein, low carbohydrate ratio. It also contains calcium, magnesium and about 80 IU vitamin D per 6 oz serving.
  4. Eggs offer another beneficial source of vitamin D3. They generally contain about 40 IU per yoke.
  5. Perhaps one of the most popular dietary sources of vitamin D is milk. It offers about 120 IU vitamin D3 per serving. Milk also provides a great source of calcium. For this reason, milk is an important dietary component to protecting bone health.

Final thoughts

If you struggle with insomnia and hope vitamin D may help improve your sleep quality, there are a couple important factors to keep in mind. First, consistency is key. Although time of day isn’t important when eating foods rich in vitamin D or taking an oral supplement, it is important that this is done on a regular basis.

Research suggests that taking a couple thousand international units (IU’s) of vitamin D per day between foods and supplements is ideal when addressing sleeplessness and insomnia.

One supplement that contains a good amount of vitamin D is Sleep Minerals II from Nutrition Breakthroughs. It also contains highly absorbable forms of calcium, magnesium, and zinc, which are all blended together with healthy oils to form an absorbable soft gel. Together, these vitamins and minerals work to help facilitate quality sleep.  Vitamin and mineral deficiencies can cause one to wake up in the middle of the night and be unable to fall back asleep.

One Sleep Minerals II user in Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and can sleep through the whole night without drugs. I’m also able to easily fall back to sleep if I do have to get up.  Another benefit is this helps alleviate my chronic fatigue and aches and pains.”

Vitamin D is one of the master players in the game we all hope to win: Vibrant health, well-being and good sleep. Use it well in foods and supplements, as well as together with those minerals that are best-known for being relaxing insomnia remedies.

For more information, visit the Sleep Minerals II page.