Is it possible to drink minerals before bed?
Do you feel tired despite 7-8 hours of sleep? Do you wake up in the middle of the night? Can’t fall asleep at the right time, even though you’re exhausted from the day? Our circadian rhythms can be disrupted, among other things, due to a lack of nutrients that the body needs for proper and uninterrupted functioning. Here are the key vitamins and minerals that are linked to sleep quality.
1. Vitamin D
A meta-analysis published by the National Center for Biotechnology Information notes that vitamin D deficiency is associated with a higher risk of sleep disorders. It increases when vitamin D levels are less than 20 ng/ml You can get vitamin D from sun exposure and through nutritional supplements. Foods high in vitamin D include eggs, salmon, tuna and mushrooms. Check with your doctor to find out what your current vitamin D levels are and whether they need adjustment. Because vitamin D is a fat-soluble vitamin, it can accumulate in the body and become toxic if levels are too high. Taking shock dosages on your own is strictly not recommended.
2. Vitamin E
A 2011 study examining the neuroprotective effects of vitamin E found that it may prevent sleep deprivation-induced memory decline and also normalize hippocampal antioxidant mechanisms during sleep deprivation. In addition to this, vitamin E is a powerful antioxidant that protects body tissues from free radical damage and plays a role in healthy aging. Vitamin E affects the immune system, plays an important role in the formation of red blood cells and helps the body use vitamin K. Sunflower seeds, almonds and wheat germ oil contain relatively decent amounts of vitamin E. You can also buy it in capsule form at most pharmacies. Vitamin E is also a fat-soluble vitamin, so you should consult your doctor before taking it. Diet for happiness: how to influence the synthesis of dopamine, serotonin and other neurotransmitters through nutrition
3. B vitamins
Certain B vitamins (B3, B5, B6, B9 and B12) help regulate the body’s intake of tryptophan, which in turn helps the body produce melatonin. Melatonin is a hormone produced in your body that makes you sleepy. B vitamins are commonly included in most multivitamins, or you can purchase your own B complex in supplement form. A healthy, well-balanced diet with plenty of whole grains, meats, fruits and vegetables can often provide the body with adequate amounts of B vitamins.
4. Calcium and Magnesium
These two minerals are often recommended to be taken at night before bed to play a role in muscle contraction and relaxation. It is believed that a lack of calcium and magnesium can cause numerous sleep disturbances during the night. In addition, calcium works with tryptophan to produce the sleep hormone melatonin. Chronic insomnia is also one of the initial symptoms of magnesium deficiency. To get enough magnesium and calcium from your diet, you should enrich it with greens, nuts and seeds.
5. Theanine
Theanine is an amazing amino acid that is involved in the synthesis of important neurotransmitters (dopamine, GABA and serotonin) that regulate sleep and nervous arousal. Experts believe that sufficient theanine presence in the body helps improve sleep quality, induce drowsiness, and speed up the time it takes to fall asleep. The amino acid is found in tea leaves, especially green tea, as well as some types of mushrooms.
6. Iron
Some of the main symptoms of low iron levels are fatigue and sleep disturbances. Low iron levels are thought to be a major risk factor for restless leg syndrome, which can also cause insomnia. Low iron levels can also contribute to anxiety, which can significantly impair sleep. Foods high in iron include lean beef, oysters, chicken, turkey, beans and lentils, tofu, baked potatoes, cashews, dark green leafy vegetables such as spinach, whole grain bread. The level of iron in the body can be measured in a laboratory. If it is low, it makes sense to think about taking nutrients.
7. Melatonin
Melatonin is a hormone that is naturally produced by the body and causes sleepiness. If you have trouble falling asleep, taking a melatonin supplement for 2 weeks may help normalize your circadian rhythm. After this period, experts recommend stopping taking the supplement after this period and seeing how your body reacts to the changes. You can help your melatonin production before bed with simple methods, such as avoiding bright light.
8. Tryptophan
Research has also linked sleep quality to another amino acid, tryptophan. It can be obtained from a variety of foods – nuts, seeds, poultry, milk, spinach, eggs and salmon. Important: Before using sleep vitamins or including supplements in your diet, you should consult your doctor. Some of them, such as iron and fat-soluble vitamins A, D, E and K, can lead to health problems when accumulated in the body. Only a medical professional can give you specific advice about what substances and dosages you may need. And also exclude possible contraindications. 
Vitamins are organic compounds necessary for the proper functioning of the body. They perform many functions, including regulating metabolism, strengthening the immune system, and ensuring the normal functioning of organs and systems. What types of vitamins are there? Some vitamins cannot be synthesized by the body and must be obtained from food. These vitamins are called “essential” or “water-soluble” vitamins. These include B vitamins (B1, B2, B3, B5, B6, B7, B9, B12), vitamin C, as well as vitamin H (biotin) and folic acid. Other vitamins can be synthesized by the body but may not be available in sufficient quantities, especially if the diet is poor. These vitamins are called “fat soluble” vitamins and include vitamins A, D, E and K. Vitamins play a key role in maintaining healthy skin, hair and nails, regulating blood sugar levels, strengthening bones and teeth, ensuring the normal functioning of the nervous system, metabolism and energy production. Vitamins are also involved in the production of hormones and other biologically active substances, regulate the functioning of the cardiovascular system and the immune system. A lack of vitamins can lead to various diseases and health problems, such as dry and flaky skin, weakness and fatigue, increased sensitivity to infections, visual impairment, metabolic disorders and other problems. Therefore, it is important to make sure you get enough vitamins from food or through vitamin supplements. 
Although a balanced diet should provide all the essential vitamins, sometimes additional vitamin supplements may be necessary. In this article, we will discuss how to take vitamins correctly based on scientific evidence. 1. Check the label It is important to read the label directions carefully before taking any vitamin supplements. The label will indicate the recommended daily dose, as well as any possible side effects or interactions with other medications. Some vitamins, such as vitamin A and D, can be toxic in high doses, so it is important to follow the recommended dose. 2. Take with food Most vitamin supplements are best taken with food. This is because some vitamins, such as vitamin A, D, E and K, are fat soluble and are best absorbed with a fat source. Taking vitamins with meals can also help reduce indigestion and other digestive problems. 3. Time of day Some vitamins are best taken at certain times of the day. For example, B vitamins are known to increase energy, so they are best taken in the morning to boost energy levels. On the other hand, magnesium is known for its relaxing effects and improving sleep, so it’s best to take it before bed. 4. Avoid megadoses While it may seem appealing to take large doses of vitamins in an attempt to improve your health, it may actually be harmful. High doses of some vitamins, such as vitamin A and D, can be toxic and lead to serious health problems. In addition, taking megadoses of vitamins can lead to other problems such as nausea, vomiting, diarrhea and other gastrointestinal disorders. 5. Consider individual needs Each person is unique and may have their own individual vitamin needs. For example, pregnant women often need extra doses of folic acid to keep their fetus healthy. People who follow a vegetarian diet may need extra doses of vitamin B12, which is usually found in animal products. 
6. Seek medical advice If you would like to start taking vitamin supplements, please consult your doctor or qualified nutritionist. Your doctor can analyze your health and determine which vitamins may be most beneficial for you and recommend the optimal dose. They can also help you choose a quality product and avoid unwanted side effects. 7. Avoid mixing Some vitamins and minerals can interact with each other, which can lead to reduced effectiveness or even toxic effects. For example, calcium can interfere with the absorption of iron, so it’s best to take the two vitamins separately. Additionally, it is not recommended to take multiple vitamins at the same time without consulting your doctor or nutritionist. 8. Choose a quality product When it comes to choosing vitamin and mineral supplements, quality is very important. It is better to choose products from well-known and trusted manufacturers that use high-quality ingredients and meet safety standards. You should also pay attention to the content of active ingredients in the product to ensure that the dose meets your needs. 
9. Store your vitamins correctly Storing vitamins in the right conditions can help maintain their effectiveness and extend their shelf life. It is best to store vitamin supplements in a cool, dry place, away from light and moisture. It is also important to follow the instructions on the package and not use the product after the expiration date. 10. Track your results Once you start taking vitamins, it is important to monitor your results. If you notice any changes in your health, such as worsening symptoms or unwanted side effects, stop taking the vitamins and consult your doctor. Vitamins and minerals are essential nutrients that help keep the body healthy. Although most people get enough of these nutrients from their diet, vitamin supplements may be helpful in some cases. If you decide to start taking vitamin supplements, be sure to consult a doctor or nutritionist to determine the most appropriate product and optimal dose. Also follow the guidelines for taking and storing your vitamins to maximize their health benefits. Khasanov Adam Alievich more details
