Vitamins & Minerals for Insomnia: Evidence-Based Options

Certain nutrients support sleep regulation. Evidence varies:

Promising Candidates

• Vitamin D: Low levels linked to poor sleep; receptors in sleep centers.
• Magnesium: GABAergic, relaxes muscles; deficiency common.
• Vitamin B6: Cofactor for serotonin → melatonin synthesis.
• Calcium: Involved in melatonin production.
• Tryptophan: Precursor to serotonin/melatonin.

Important Caveats

• Supplements don’t replace sleep hygiene (schedule, darkness, caffeine limit).
• Deficiency correction helps; mega-dosing lacks evidence.
• Insomnia often multifactorial—see a doctor for root cause (apnea, anxiety, meds).

Food sources preferred; supplements if deficient per blood test.