Below is a list of various nutrients that affect a person with Insomnia.
- Vitamin B3 (niacin) - increases REM sleep; improves both quality and quantity of sleep by converting trytophan to serotonin.
- Folate & Vitamin B6 - both are cofactors for several neurotransmitters in the brain such as serotonin and dopamine, many of which regulate sleep patterns.
- Vitamin B12 - normalizes circadian rythms (sleep-wake cycles); therapeutic benefits of B12 supplementation, both oral and intravenous, seen in studies.
- Magnesium - improving magnesium status is associated with better quality sleep; mimics the action of melatonin; also alleviates insomnia due to restless leg syndrome.
- Zinc & Copper - both interact with NMDA (N-methyl-D-aspartate) receptors in the brain that regulate sleep; a higher Zn/Cu ratio is linked to longer sleep duration.
- Oleic Acid - this fatty acid is a precursor of oleamide, which regulates our drive for sleep and tends to accumulate in the spinal fluid of sleep-deprived animals. Oleic acid also facilitates the absorption of vitamin A.
- Vitamin A - studies suggest vitamin A deficiency alters brain waves in non-REM sleep causing sleep to be less restorative.
- Vitamin B1 (thiamin) - in clinical trials, supplementation of healthy individuals that had marginal B1 deficiency improved their sleep.