Hi, Dr. Raj here and today’s topic is going to be vitamins and supplements and could they be linked to sleep support.
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0:00 Best Vitamins for Sleep
0:13 Calcium and Vitamin D
0:25 Vitamin B12
0:44 Magnesium
1:01 Melatonin
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Hi, Dr. Raj here, and today’s topic is going to be vitamins and supplements—and could
they be linked to sleep support? So, let’s start off with calcium and
vitamin D. They may not be directly linked to getting good sleep, but I’ll
tell you one thing: if you want good, strong bones, definitely think about
checking a vitamin D level and getting that calcium supplement to prevent what?
Things like osteoporosis—especially in women. What about B12? If you are B12 deficient, you
could have symptoms throughout the body, including memory issues, nerve problems, and you could get
a really bad anemia. So, that is something that always should be checked and supplemented
under the care of a health care provider. But magnesium—now that’s a hot
topic. Magnesium is associated with a neurotransmitter called GABA that
helps you sleep. It helps out with anxiety. It relaxes muscles—things that you want
when you want to transition into sleep. But I want to spend some time talking about
melatonin and our circadian rhythm. So, what is our circadian rhythm? It tells us to
wake up during the day and fall asleep at night, in sync with that 24-hour clock. And when
we talk about one of the key things for our circadian rhythm, it’s got to be
light and its effect on melatonin. So, in the morning, when you have the beautiful
sunlight, it suppresses melatonin. And at nighttime, when it gets a little dark,
melatonin gets released. But when we talk about the supplements, it’s not about the
dose—it’s all about the timing. And once again, talk to your sleep physician or your health care
provider when you want to supplement melatonin. Do you need supplements? Well, the first thing I
would do is watch what you eat. Many of the foods, and having a balanced diet, will contain
these natural supplements that you need—that we spoke about earlier. So, a good diet helps
overall health and contributes to good sleep.
