Several of the B vitamins (B3, B5, B6, B9, and B12) and other vitamins may help achieve a good night's sleep, but they do not alleviate insomnia for all individuals.
- Vitamin B3 (niacin): Promotes sleep in people with depression-induced insomnia and increases the effectiveness of tryptophan. While not proven, it is thought to help people who can fall asleep but have trouble staying asleep.
- Vitamin B5 (pantothenic acid): Thought to relieve stress and anxiety.
- Vitamin B9 (folic acid): Helps to regulate mood and sleep patterns, especially in older people. May cause health problems when taken in high doses -- consult with your doctor first.
- Vitamin B12: Promotes normal sleep-wake cycles, and has been reported to help people with insomnia fall asleep.
- Calcium: Confirmed to contribute to good sleep, studies have found calcium levels in the body are higher during some of the deepest levels of sleep, such as rapid-eye movement (REM) sleep.
Magnesium, copper, iron, and zinc deficiencies in the body have been linked to sleeping problems. Consult with your doctor to help determine the right intake to improve your sleep patterns.