Consistent, restful sleep helps the body recover and regenerate, and is a key cornerstone to our overall health. But with increasingly hectic schedules, rising stress levels, and excessive screen use, this ideal is becoming harder to achieve. While simple tips like using a blue blocker at night and maintaining a regular pre-bedtime routine can certainly help, your dietary choices can have a big impact on your sleep health.
In fact, evidence-based research has linked several vitamins to improved sleep. While there are plenty of other nutrients that may contribute to this effect (minerals, amino acids, etc.), we’ll focus on the vitamins that support sleep. So let’s learn about these vitamins (and the delicious foods you can eat to get them) so you can improve your sleep health as quickly as possible.
9 Vitamins to Support Sleep Health
Here are nine vitamins scientifically proven to improve the quality of your sleep.
Vitamin A
Vitamin A is often associated with eye health and optimal immune function, but there’s evidence it may also be effective in improving sleep. The forefront of nutrition It has been found that retinoic acid (the active form of vitamin A in the body) may affect circadian rhythms by binding to retinoic acid receptors in the circadian feedback loop. This means that vitamin A may have a positive impact on healthy sleep patterns. Foods high in vitamin A include eggs, dark green leafy vegetables such as spinach and chard, and orange produce such as carrots, butternut squash, mango and papaya.
Vitamin B1
Vitamin B1 (aka thiamine) has also been found to enhance sleep quality, given that one of the main symptoms of thiamine deficiency is trouble sleeping. But interestingly, this 2024 study and this 2022 study both found that low thiamine levels were actually associated with that’s allLack of sleep leads to a deficiency of Vitamin D. While this problem sounds like a dream to have, sleeping too much can be just as inconvenient as not getting enough sleep, and it can get in the way of having a productive day. To make sure you’re getting enough of this vitamin, eat lean meats, seafood, beans, and fortified whole grains like brown rice, whole wheat pasta, and whole wheat bread.
Vitamin B6
Vitamin B6 promotes a more restful night’s sleep by addressing concomitant issues that impact sleep quality. “Vitamin B6 has been associated with improved mental health, leading to better overall sleep quality,” says Amy Davis, R.D., dietitian. B6 also addresses the irritating symptoms of restless legs syndrome (RLS), which keeps many Americans up at night. This 2022 randomized controlled trial found that vitamin B6 supplementation eases nighttime RLS symptoms and improves sleep quality. Foods rich in vitamin B6 include chickpeas, lean meats, seafood, bananas, potatoes, and whole grains.
Vitamin B9
Vitamin B9, best known as folate, can also help you get the sleep you need. This is mainly because this B complex vitamin is involved in the synthesis of neurotransmitters like serotonin and melatonin, which are key regulators of the sleep-wake cycle. This means that low folate levels increase your risk of sleep disorders, including difficulty falling asleep and staying asleep. Some tasty options to boost your folate intake include spinach, beans, peas, whole grains, asparagus, Brussels sprouts, lettuce, avocado, broccoli, seafood, and eggs.
Vitamin B12
“Vitamin B12 is involved in the production of melatonin, a hormone that regulates sleep,” says Davis. But research on this vitamin has been a bit mixed. Some studies, like a 2023 study conducted in Greece, have found that lower B12 levels are associated with insomnia and overall daytime sleepiness. But others, like this 2022 study, have found that higher B12 levels actually increase the risk of insomnia in people with type 2 diabetes. Meanwhile, a 2023 randomized controlled trial found that B12 supplements don’t affect sleep quality in healthy adults. Given this information, aiming for the recommended daily intake (RDI) of B12 in your demographic (but not more than that!) may at best help improve your sleep quality and at worst be good for your overall health. Seafood, red meat, nutritional yeast, dairy products, and eggs are all good sources of B12.
Vitamin C
Vitamin C has long been said to boost immunity, but it may also improve your sleep hygiene: “Observational studies suggest that higher levels of vitamin C are associated with longer, more restful sleep,” Davis explains, as explained in this paper published in 2024. Scientific Reportsand check out this 2020 review. Good sources of vitamin C include citrus fruits, berries, peppers, kiwi, broccoli, tomatoes, cauliflower, kale, potatoes, and melon.
Vitamin D
Vitamin D deficiency is widespread throughout the Northern Hemisphere and may well be a key factor in widespread sleep disorders. “Vitamin D deficiency has been linked to a variety of sleep disorders,” says Davis. “Research suggests that taking vitamin D supplements may help you get to sleep faster, improve your sleep quality, and stay asleep longer because the vitamin plays a role in the body’s sleep-wake cycle,” she adds. This is highlighted in this 2019 analysis, this 2020 study, and this 2022 review. Additionally, vitamin D deficiency has also been linked to obstructive sleep apnea, another common cause of poor sleep quality. Exposing yourself to 5 to 30 minutes of sunlight a day, consuming seafood, fortified dairy products, and fish oils are all great ways to meet your daily vitamin D requirements.
Vitamin E
Vitamin E is a fat-soluble vitamin that is a powerful antioxidant, but also acts as a neuroprotector and promotes restful sleep. This effect was confirmed in a 2015 review and a 2023 randomized controlled trial. Both studies were conducted in postmenopausal women, but the results can be applied to all adults. Vitamin E is found in spinach, avocados, nuts, seeds, wheat germ, broccoli, peppers, eggs, and asparagus.
Vitamin K
And finally, research suggests that vitamin K may also improve sleep quality. Two studies outlining this benefit include this 2019 analysis and this 2023 study. However, more evidence is needed for this particular vitamin. Either way, getting enough vitamin K promotes healthy blood clotting and bone formation as a key micronutrient in a balanced diet. Foods rich in this important nutrient include lettuce, spinach, kale, broccoli, collard greens, blueberries, eggs, and asparagus.
How much of these vitamins should you take?
So how much of these sleep-promoting vitamins should you take each day to reap these benefits when it’s time to bed? There are specific RDIs for each vitamin depending on your age, gender, and other circumstances, but with so many vitamins to track, it’s best to keep it simple.
Ideally, you should get three to four of these vitamins in at least one food (and if you can get more at dinner, even better). Thankfully, many foods are rich in some of the vitamins mentioned here, so this isn’t too daunting.
However, if you are on a restrictive diet or feel like you are not getting enough fruits, vegetables, and other vitamin-rich foods for sleep, a multivitamin may be a good option. When looking for a multivitamin, look for a brand that contains 100% or less of the RDI for a particular vitamin or mineral. That way, you won’t overdose on nutrients you get from other foods throughout the day. Third-party validation is another great way to choose an effective supplement. NSF and the United States Pharmacopeia (USP) are two trusted third-party supplement verification organizations.
However, always consult with your healthcare provider before taking any new supplements or beginning any lifestyle changes that may promote sleep.
Nutrients to avoid for better sleep
On the flip side, there are three nutrients you want to avoid before bed to get the best sleep possible: alcohol, caffeine, and added sugars. These nutrients tend to be brain stimulants, which is the exact opposite of what you want before a restful night’s sleep.
“To optimize your sleep, avoid coffee after noon, choose herbal teas instead of black or green tea, and avoid chocolate, added sugars, and alcohol before bed,” says Davis.
Avoiding strong sources of caffeine, like caffeinated tea and coffee, by the early afternoon, while avoiding alcohol and added sugars two to three hours before bedtime should make a big difference.
Conclusion
Finding solutions to sleep problems can be a frustrating challenge for many of us. Thankfully, there are many lifestyle changes we can make to improve our sleep health. One of these is choosing foods rich in vitamins proven to promote restful sleep. By consuming more of these vitamin-rich foods before bed and avoiding stimulating foods, you can set yourself up for more optimal sleep and renewed energy during the day.
