Can vitamin deficiency cause sleep disorders?
Sleep disorders usually have psychological causes (stress, worry, exam anxiety) or medical reasons (chronic pain, respiratory problems, heart problems, hyperthyroidism, endocrine disorders, dementia, etc.). Even the usual sleep robbers such as alcohol, caffeine, drugs, some drugs, noise or Lichtsmog can lead to insomnia. But what should one do if all these causes can be excluded?
In this case, it is a good idea to have the personal vital substance status checked. Because a vitamin deficiency can lead to sleep disorders, as the experiences of our reader Maike S. (49) showed. She went to see her family doctor because of sleep disorders and irritable-like symptoms. Plagued by strong internal restlessness (sometimes combined with panic attacks) and nocturnal irritable bowel symptoms she thought - as stress and worry were actually out of the question - to a hyperthyroidism or the approaching menopause.
Check vital substance status before sleeping pills are used
The corresponding blood count, however, showed values that were invariably excellent. The doctor then prescribed an antidepressant, which should have a particularly beneficial effect on nocturnal irritable bowel problems and a soothing benzodiazepine (lorazepam). The latter is not only known for bringing with it enormous potential for dependence, but also for leading to sleep disturbances in the long term .
On the one hand relieved that there were no serious illnesses, but on the other hand disappointed to have been fed only with sleep and sedatives, Maike S. now sought a holistic oriented doctor. This ordered a blood analysis of selected nutrients (magnesium, zinc, vitamin B12, folic acid and vitamin D).
Remedy vitamin deficiencies - sleep disorders disappear
It was found that the vitamin B12 level had dropped dramatically and the vitamin D level was also borderline at 32 ng / ml. To remedy the vitamin B12 deficiency, the doctor ordered 8 vitamin B12 injections of 1000 μg vitamin B12 each. The injections also contained vitamin B6 and folic acid and were administered once to twice a week.
The vitamin D deficiency was corrected in the first week with a high-dose therapy of three times 25,000 IU and then with a daily dose of 3,180 IU (60 IU per kilogram of body weight).
Already after the first B12 injections the inner restlessness noticeably decreased and the sleep disturbances disappeared as if by magic. Is this an isolated case? Or can vitamin deficiencies actually rob sleep?
Vitamin B12: The vitamin for irritated nerves
Vitamin B12 is especially important for blood formation and the nervous system. Vitamin B12 deficiency is therefore associated with hemorrhagic disorders (a specific form of anemia) as well as mental symptoms such as psychosis, depression , dementia-like behavior and mood swings, as shown by various case reports and studies . If you fix the deficiency, usually the nerve problems are formed back again.
Also, sleep disorders or their causing inner restlessness may indicate disturbances in the nervous system and thus possibly a corresponding lack of vital substances.
Vitamin B12 improves sleep-wake cycle
Studies on the relationship between vitamin B12 deficiency and sleep disorders are rare. In the 1990s, two works ( 1990 , 1991 ) were published, which were mainly about a disturbed sleep-wake cycle, which could be corrected in some patients by the administration of vitamin B12 (3000 micrograms per day) - also then, if they had no demonstrable B12 deficiency.
Vitamin B12 improves depression and related sleep disorders
In 2009, a study was published to investigate the relationship between depression and vitamin B12 deficiency. In the introduction, it was explained that even a slight decrease in the B12 level - if long-term no blood cell changes are observed - may be accompanied by neurological and psychiatric problems such as mood swings and impaired locomotor coordination.
A case report was also presented: One patient (with depression, psychosis, sleep disorders and anxiety) had a vitamin B12 serum level of less than 100 pg / ml (norm values range between 280 and 900 pg / ml (depending on the lab)). After a series of B12 injections, their value increased to 500 pg / ml. At the same time, her psychic symptoms improved so well that one out of two medications was discontinued. She was also able to sleep better again.
The researchers suggested that patients with treatment-resistant depression should be evaluated for vitamin B12 deficiency.
Vitamin B6 also affects sleep quality
In a study from January 2008, the influence of vitamins on the quality of sleep was generally examined. This study also mentions vitamin B6, which can lead to psychological distress in sleep conditions and disrupt sleep, while correcting the deficiency improves sleep.
Because B vitamins are also proven to help relieve nighttime leg cramps, they also help with this detour to improve sleep, which can otherwise be severely disrupted by cramping.
Vitamin B12 "refreshes" and increases the ability to concentrate
However, there is also evidence that taken orally taken vitamin B12 preparations in healthy subjects could shorten the sleep duration. In a small study from 1996, the subjects (mean age 35-37 years) received 3 mg of vitamin B12 per day for two weeks. However, the study should specifically examine whether the vitamin can improve the ability to concentrate and whether the subjects felt fresher / recovered, which appeared to be the case.
In this study, the sleep quality could have improved despite the shortening of sleep duration. The sleep was so relaxing. However, B vitamins should not be taken at bedtime just before bedtime so as not to experience the "refreshing" effect at the wrong time.
Vitamin D deficiency worsens sleep quality
Vitamin D also has a direct impact on sleep quality: in a study conducted in 2018, it was found that vitamin D deficiency clearly resulted in poorer sleep quality and increased daytime fatigue. Similarly, it was found that B12 levels below 200 pg / ml correlated with poorer sleep quality, both of which are very much in line with our reader's findings.
In sleep always think of vitamin deficiencies!
So before reaching for sleep problems to sedatives rich in sleeping pills, it might be worthwhile to check the vitamin status. Of course, existing vitamin deficiencies can not only cause sleep disorders but also many more health problems.
If, on the other hand, you simply take the prescribed sleep-inducing medication, you can possibly sleep a little better again, but the deficiency persists, causing more symptoms and illnesses over the next few years.