Jerusalem Post

ByWALLA! HEALTH

Studies reveal that taking certain supplements in the evening can dramatically affect sleep quality and cause you to wake up more often at night.

We all know there are things to avoid before going to bed: Coffee, staring at screens, intense physical activity, or a heavy meal. But what many people are surprised to discover is that there is one habit, seemingly healthy, that many of us tend to do before bed — and it can have a harmful and unexpected effect.
A study published in the journal Sleep Medicine reveals that taking multivitamin supplements can negatively affect sleep and, more specifically, cause you to wake up more frequently during the night and make it harder to fall back asleep. This happens mainly due to B vitamins, which apparently have the greatest impact on this common problem, as they disrupt the body’s biological clock.
Before explaining the harmful effects, it’s important to emphasize that vitamins are essential for healthy sleep, as well as for a variety of other biological processes. In fact, vitamin deficiencies, especially low levels of vitamin D, are linked to poor sleep quality. However, while the best way to get this vitamin is through sun exposure and a diet rich in eggs, fish, and healthy fats, many people also choose to take supplements to help meet their daily intake.

The same goes for vitamin C, which, according to many studies conducted over the years, has been shown to reduce the harmful effects of sleep deprivation and has become one of the most popular supplements.

In general, dietary supplements can be beneficial for those who don’t get enough nutrients from food — such as vegetarians, vegans, and people with medical conditions that limit their diet — but the general recommendation is to aim to get these nutrients from food rather than supplements, which are not only very expensive but also, in some cases, less efficiently absorbed.

The surprising connection between vitamin B, dreams, and sleep regulation
B vitamins are essential for the proper functioning of various systems in the body, including the brain, heart, and nervous system. They help calm the nervous system and, in the right dosage, ensure high-quality, continuous, and restorative sleep.
However, when taken in the evening, they can, as mentioned, have the opposite and harmful effect. Studies have found, among other things, that high levels of vitamin B12 are linked to insomnia, frequent awakenings, and disruption of the biological clock. In addition, vitamin B6 has been found to influence dreams, making them more realistic, strange, and emotional.
To avoid these effects, you don’t need to stop taking supplements, but you should consider timing. The best time to take these supplements is in the morning with food, to avoid disrupting sleep and to improve absorption. Moreover, recent studies suggest that taking these supplements in the morning can improve alertness and prevent fatigue during the day.
The supplements you should take at night to improve sleep
Now that we know which supplements to avoid, there are also some that may improve sleep and make it easier to fall asleep when taken in the evening. One of the best-known is melatonin, the natural sleep hormone that helps prepare the body for sleep. Magnesium is another popular and well-known supplement in this regard. It’s an essential mineral that regulates melatonin production and helps prevent cortisol (“the stress hormone”) from keeping you awake.

In addition, experts recommend taking calcium along with these supplements. Calcium helps produce melatonin, contributes to hormone regulation in the body, and may promote better sleep. Calcium is also absorbed better after a meal, which is why it is recommended to take it — like the other two supplements mentioned — about two hours before you plan to go to bed.