Most of us know that the best way to get our daily dose of vitamins is to eat right, but the fact is, most adults aren’t getting all the nutrients they need from food alone. (source)
Vitamin and mineral deficiencies can lead to all kinds of health problems, from very subtle changes in the way your body functions to serious health issues.
A good night’s sleep is one of the first things to suffer if you aren’t getting enough of the right nutrients. Today I’m going to take a look at which vitamins are most important when it comes to getting a good night’s rest and the best vitamin stack to improve your sleep.
How Much Sleep Do You Need?
The average adult needs about seven to nine hours of sleep per night. (source) Sleeping less than that can dramatically affect your health and mental state. Getting in excess of nine hour can be detrimental as well. Kids need significantly more sleep than adults, anywhere from eight and a half to fifteen hours per day.
If you’re feeling drowsy during the day – especially if it’s happening constantly – you probably need more sleep. Some people need more sleep to recover from one day and prepare for the next, so try to listen to what your body is telling you.
What’s the Big Deal with Sleep?
Sleep is ridiculously important to your physical and mental health. While it has long been noted in medicine that sleep is very important, there are some more specific reasons science has found for sleep being one of the keys to health. First and foremost, during sleep, your body literally repairs itself.
Sleep may affect your heart health, with studies showing that getting less than six hours of sleep a night may have an impact on your cardiovascular system. In fact, statistics show that those who don’t get enough sleep may be almost 50% more likely to die from coronary heart disease. (source)
So not only do you need to get enough sleep, it needs to be good quality sleep. If you sleep, but don’t sleep well, you may find yourself lacking energy and therefore craving more sleep.
Your heart isn’t the only thing that benefits from good sleep hygiene. Your immune system may also reap some rewards. Sleeping the right amount may also help reduce the risk of depression, help you lose weight, reduce stress, reduce inflammation, improve your memory, and lower your risk for cancer. (source)
How Could Vitamins Help You Sleep Better?
Some nutrients may help you sleep better by contributing to the production of brain chemicals associated with healthy sleep. Vitamin B6 plays a role in the production of tryptophan, a well-known sleep chemical. B9 helps your body produce serotonin. (source)
Vitamin D has been found to be potentially crucial in the maintenance of the sleep-wake cycle. (source) Magnesium and calcium are both known as calming minerals. (source) Since many people are deficient in these vital minerals anyway, supplementing them if you’re having trouble sleeping is most likely a good idea.
Other substances that are commonly used in supplements to aid healthy sleep are melatonin and tryptophan. Chamomile and valerian are popular components of herbal sleep supplements.
While science is uncertain as to whether supplements actually help you sleep, there are plenty of reasons to give them a shot. Taking supplements probably won’t, on its own, make you fall asleep, but the best vitamin stack to improve your sleep may encourage restful sleep.
Who Can Benefit From a Supplement Stack to Improve Sleep?
Supplements that promote good sleep may be right for anyone who is concerned with the amount of sleep they’re getting, despite making plenty of time for sleep. People who sleep restlessly may also benefit.
Supplement Warnings
It is very important that you talk to your healthcare provider before taking any supplements. Let them know about any vitamins or supplements you’re taking, and if you’re taking other medicines. Many herbal components may have potential drug interactions that could be life threatening.
It’s important to note that you should seriously question any product that touts itself as a miracle cure. Check out the list of ingredients included in any supplement and do your research (or simply ask your doctor) to determine if these substances are right for you.
Some vitamins and minerals can be toxic when taken in too large a quantity. This could happen when certain vitamins or minerals, like vitamin E or iron, are used in more than one supplement a person is taking. Watch for duplicate ingredients if you take multiple supplements.
How To Pick the Best Supplement Stack to Improve Your Sleep
The first consideration when choosing any supplement is to make sure it’s produced by a reputable company. You can typically determine if a company is reputable by checking for GMP (good manufacturing practice for pharmaceuticals) certification, FDA certification, and third party testing for purity, accurate ingredient lists, and dosages.
Next, you’ll want to examine each ingredient in the vitamin stack. The ideal vitamin stack to improve your sleep should contain plenty of the vitamins, minerals, and other substances listed above, but not in such large quantities that there is more in one dose than you need in a day.
I’ll go over some of our picks for the best vitamin stack to improve your sleep, and weigh out the pros and cons of each so that you can find the product that best fits your personal needs.
Our Findings
Clearly, we think that Emergen-C’s Emergen-Zzzz supplement is the supplement vitamin stack to improve your sleep. Many of these types of supplements rely heavily on herbal ingredients for potency and contain few vitamins and minerals. This isn’t the case for Emergen-Zzzz.
While herbal remedies can be fantastic options, the use of such products should be closely monitored by your doctor, especially if you’re being treated for depression. Our pick focuses on one common sleep aid, melatonin, plus vitamin support. If you have any other questions about supplements for sleep, or any other health questions, we’re here to help.
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