Ahead, experts share the best and worst supplements to take before bed. <\/p>\n
Vitamins and supplements to avoid before bedtime<\/p>\n
To preserve your sleep hygiene, think twice about taking the following supplements before bedtime.<\/p>\n
Vitamin B12<\/p>\n
\u201cB vitamins, particularly B12, play a role in both energy production and neurological function, so these would be better to take as you start your day,\u201d says Hannah Holzum<\/a>, the founder of Wholesome Nutrition Co.<\/p>\n Keep in mind that studies have linked insomnia to both low levels of vitamin B12<\/a> and elevated amounts of the vitamin<\/a>. Best practice is to ensure that you take just enough vitamin B12 to support your health, while timing your dosage appropriately. The NHS advises that those with diet-related B12 deficiency should take between 50 micrograms to 150 micrograms, while adults with B12 deficiency not caused by diet should take one or two 1,000 microgram tablets daily, if B12 injections are not possible.<\/p>\n Calcium<\/p>\n Taking calcium before bedtime can disrupt sleep since it can negatively affect magnesium absorption<\/a>, a mineral which supports sleep.<\/p>\n But don’t skip it altogether: Calcium deficiency<\/a> may also mess with your shut-eye. It\u2019s best to stick to the NHS’s recommended daily value of calcium, which is around 700mg a day, or simply consume calcium through dietary sources \u2014 research on the effect of dietary sources of calcium like milk and milk-based products on sleep shows that they may enhance sleep quality<\/a>. Multivitamins<\/p>\n Since most multivitamins contain nutrients like calcium and B vitamins, it\u2019s best to avoid taking them as part of your bedtime routine for the reasons listed above. Plus, Holzum points out that since most multivitamins contain fat-soluble vitamins that require dietary fat to absorb best in the body, they’re ‘best taken at a meal, rather than right before bed.’ Of course, not everyone will need to take a multivitamin<\/a> for optimal health if you meet your nutrient needs from diet alone. However, daily multivitamins can be beneficial<\/a> for those trying to conceive, pregnant and lactating women, those with malabsorption issues as well as older adults with low appetite who are at risk for inadequate nutrient intake.<\/p>\n Supplements that are good for sleep<\/p>\n Although some supplements are not ideal to take before bedtime, others may actually benefit sleep.<\/p>\n Magnesium<\/p>\n Magnesium is a vital mineral in helping support sleep. A 2024 study on magnesium threonate<\/a> found that when people took this form of magnesium two hours before going to bed, they had improved sleep quality (especially deep sleep), mood, energy, alertness and daily activity and productivity. The NHS recommends that the average adult woman should consume 270mg of magnesium a day. <\/p>\n ‘Magnesium is a popular nighttime supplement for good reason \u2013 research suggests<\/a> it plays a role in regulating neurotransmitters involved in sleep and relaxation,’ says Amy Anderson<\/a> the founder of A+ Nutrition. She suggests forms like magnesium glycinate or citrate which are known to be well-tolerated for most people, and in doses between 200 and 400mg after dinner or before bed. ‘As a dietitian I enjoy making a little “sleepy mocktail” with magnesium glycinate powder, water and a splash of tart cherry juice to promote a restful night\u2019s sleep<\/a>!’<\/p>\n Vitamin C<\/p>\n A 2024 study shows that higher serum vitamin C<\/a> levels are linked to better sleep. Further research confirms that 132 to 191 mg of vitamin C daily<\/a> can help prevent sleep disorders. The average adult should consume 40mg of vitamin C a day.<\/p>\n Iron<\/p>\n If you are iron-deficient, then poor sleep patterns could be your normal. But supplementing with iron daily to ensure your levels are within normal range<\/a> may help you reclaim healthier sleep<\/a>. The NHS advises that women aged between 19 and 49 need 14.8mg a day, while women over 50 require 8.7mg a day. <\/p>\n Omega-3 Fatty Acids<\/p>\n A 2024 study reports that higher polyunsaturated omega-3 intake<\/a> led to greater sleep efficiency, which is the ratio of the time you spend asleep relative to the total time you spend in bed. Experts suggest that omega-3 fatty acid intake may help support sleep by influencing the regulation of serotonin secretion<\/a>, which in turn can help regulate sleep. <\/p>\n The bottom line<\/p>\n
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