Can i take my vitamins at night
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Can I Take My Vitamins at Night?
Impact of Vitamin Use on Sleep Quality
Multivitamins and Sleep Disturbances
Research indicates that taking multivitamins or multiple single vitamins may negatively impact sleep quality. A study involving 519 participants found that those who took multivitamins experienced poorer sleep, characterized by an increased number and duration of awakenings during the night. This association remained significant even after controlling for age, ethnicity, and sex. Additionally, the rate of insomnia and the consumption of sleep medication were marginally higher among vitamin users compared to non-users1.
Vitamin D and Sleep Improvement
Contrary to the findings on multivitamins, vitamin D supplementation has been shown to improve sleep quality. A clinical trial involving 89 participants with sleep disorders revealed that those who received vitamin D supplements experienced significant improvements in sleep quality, reduced sleep latency, and increased sleep duration compared to the placebo group7. Another study on children with nocturnal enuresis also found that vitamin D supplementation reduced the number of wet nights, suggesting an overall improvement in sleep patterns4.
Vitamin B6 and Sleep Quality
Vitamin B6, when combined with poly-gamma-glutamic acid (γ-PGA), has been found to improve sleep duration and quality. A randomized, double-blind, placebo-controlled study involving 47 adults showed that dual supplementation of γ-PGA and vitamin B6 significantly improved sleep status, as measured by the Pittsburgh Sleep Quality Index6.
Timing of Vitamin Intake
Nighttime Vitamin Intake and Sleep
The timing of vitamin intake can influence its effects on sleep. While the studies reviewed do not explicitly address the optimal time for taking vitamins, the negative impact of multivitamins on sleep suggests that taking them at night might exacerbate sleep disturbances. Conversely, the positive effects of vitamin D and vitamin B6 on sleep quality imply that these vitamins could potentially be taken at night to enhance sleep, although further research is needed to confirm this.
Conclusion
In summary, while multivitamins may disrupt sleep if taken at night, vitamin D and vitamin B6 have been shown to improve sleep quality and could be beneficial when taken before bedtime. However, individual responses to vitamin supplementation can vary, and it is advisable to consult with a healthcare provider to determine the best timing and type of vitamins for your specific needs.
Sources and full results
Most relevant research papers on this topic
Vitamins and sleep: an exploratory study.
Multi-/multiple vitamin use is associated with disturbed sleep maintenance, potentially due to vitamins causing poor sleep, poor sleepers seeking vitamins, or unidentified factors promoting both poor sleep and vitamin use.
Observational StudyZinc supplementation might potentiate the effect of vitamin A in restoring night vision in pregnant Nepalese women.
Zinc supplementation can enhance the effect of vitamin A in restoring night vision in pregnant women with low initial serum zinc concentrations.
RCTVitamin A or beta-carotene supplementation reduces but does not eliminate maternal night blindness in Nepal.
Vitamin A supplementation during pregnancy reduces night blindness but does not eliminate it in Nepali women.
RCT
Large Human Trial
Highly CitedEffect of vitamin D and omega-3 on nocturnal enuresis of 7-15-year-old children.
Vitamin D and omega-3 supplements can reduce the number of wet nights in 7-15-year-old children with nocturnal enuresis.
RCTRecovery from impaired dark adaptation in nightblind pregnant Nepali women who receive small daily doses of vitamin A as amaranth leaves, carrots, goat liver, vitamin A-fortified rice, or retinyl palmitate.
Daily consumption of vitamin A from food or synthetic sources improves dark adaptation in nightblind pregnant Nepali women, with liver being more effective than other sources.
RCTHighly CitedEffects of poly-gamma-glutamic acid and vitamin B6 supplements on sleep status: a randomized intervention study
Dual supplementation of -PGA and VitB6 may effectively improve nighttime sleep status without side effects.
RCT
Very Rigorous JournalThe effect of vitamin D supplement on the score and quality of sleep in 20–50 year-old people with sleep disorders compared with control group
Vitamin D supplementation improves sleep quality, reduces sleep latency, raises sleep duration, and improves subjective sleep quality in 20-50 year-olds with sleep disorders.
RCT0166 The Role of Vitamin B12 Supplementation in the Association between Depression Symptoms and Daytime Sleepiness
Higher vitamin B12 consumption may help counteract the negative relationship between depression symptoms and daytime sleepiness.
Very Rigorous JournalEffects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway.
Increasing vitamin D levels may improve mood and sleep in healthy individuals, but mixed results were found in studies.
Systematic ReviewVitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies
Vitamin D supplementation shows promise in improving sleep quality, but its effect on sleep quantity and disorders needs further investigation.
Meta-AnalysisVery Rigorous Journal