5 Ways in Which a Vitamin Deficiency Can Affect Your Sleep

Vitamins and sleep oranges

Vitamins are very important for the body. They keep the body healthy, keep the skin glowing and also ensure that the internal organs are hale and hearty. This is the reason a lack of vitamins may lead to a host of health issues such as pale skin, hair fall and even serious issues in grave cases.

Did you know vitamin deficiency can also affect sleep negatively? Here is all you need to know about the deficiency of vitamins that cause insomnia.

Vitamin D

Vitamin D is not only great for good skin and good hair. There is more to it. Vitamin D deficiency can lead to poor sleep patterns and even insomnia. It is not just the deficiency of vitamin D that can lead to such disturbances, but more than optimum vitamin D exposure can also lead to sleep disturbances.

If you are exposing yourself to too much vitamin D, you may feel sleepy during the day, thereby disrupting your sleep cycle during the night. Similarly, a deficiency of vitamin D can make sleep patterns worse.

How to Ensure Optimum Vitamin D for the Body?

Vitamin D is also referred to as the ‘sunshine vitamin’ and hence, you need to spend time in the sun to ensure the body meets its vitamin D requirements.

Sometimes, if you live in parts of the world that don’t get enough sun, your doctor may prescribe some supplements. It is best to get in touch with your doctor if this is the case. You should also make sure you intake vegetables, such as mushrooms, as well as egg yokes in your diet.

Vitamin B12

The deficiency of vitamin B12 is linked to mental health problems such as depression that may disrupt sleep patterns badly.

It may also lead to changes in the mood and bring about irritability and mood swings. You may feel tired and fatigued. If this is what you have been feeling off late, it is a good idea to consult a doctor. You may be low on vitamin B12.

Though some more conclusive evidence is sought to frame the direct relation between vitamin B12 deficiency and disturbed sleep patterns, there are already some studies that suggest that doses of B12 help improve sleep patterns.

How to Ensure Optimum Vitamin B12 for the Body?

A healthy diet is a good way to ensure optimum vitamin B12 levels in the body. Vitamin B12 is found in foods of animal origin such as fish, meat and eggs.

You can also make up for the deficiency by taking supplements. However, do that only after consulting a medical professional.


Anemia, or iron deficiency, has been linked to troubled sleep issues. At the same time, iron deficiency also makes you more susceptible to restless leg syndrome, a medical condition where you jerk your leg during the night while sleeping, thereby leading to sleep imbalances.

The lower you are on iron in your body, the more restless you will be. Hence, your sleep will be severely compromised.

The deficiency of iron also prevents the body from producing tryptophan that is crucial for the production of melatonin and serotonin in the body. Both these are necessary to maintain a good mood and therefore, effective sleep cycles.

Serotonin is important for good sleep and without optimum levels of iron, serotonin production will be compromised.

How to Raise Iron Levels in the Body?

Iron supplements are prescribed to most people who have an iron deficiency. However, these may not work in all cases.

So, getting in touch with a doctor is the best way forward. Also, maintaining a healthy diet with foods that are naturally rich in iron like pomegranates is a good approach.


Magnesium regulates the circadian rhythm in the body that is crucial for good sleep. Magnesium is also responsible for relaxing the body muscles and inducing sleep. Furthermore, magnesium is also responsible for producing GABA and melatonin, which are essential to a good night’s sleep.

Therefore, the deficiency of magnesium can lead to a number of sleep-related issues.

How to Raise Magnesium Levels in the Body?

Try to eat a balanced diet rich in a variety of nutrients and vitamins. For magnesium specifically, a diet that is rich in the content of green leafy veggies, nuts, yogurt and milk works well. If this doesn’t work, you may have to take a few supplements that you should take only after consulting a doctor.

Vitamin E

An incredibly important vitamin for the body, the deficiency of vitamin E can lead to sleep problems. Vitamin E helps in cell function and also maintains immune health.

It is a powerful antioxidant and helps overcome any troubled sleep patterns. Vitamin E protects brain health and ensures healthy memory for the brain.

People who suffer from sleep apnea are generally deficient in vitamin E. If you consume vitamin E alongside vitamin C, you will be able to overcome a number of these issues while also improving your breathing during the night.

How to Raise Vitamin E Levels in the Body?

Vitamin E is found in nuts and seeds and therefore, you just make it a point to include these in your diet. You can also ensure optimum vitamin E levels by eating tomatoes, spinach and broccoli. If you are allergic to any of these, get in touch with a doctor who can suggest the best recourse for you to make up for vitamin E deficiency.

Getting medical advice without delay, in case you experience symptoms of troubled sleep, is most often the best way forward to deal with the deficiency of vitamins because sometimes just dietary changes may not be enough.

The Final Word

Vitamins are important to keep the body functioning and at its healthy best. They are also needed to ensure healthy sleep patterns.

Hence, you need to make sure you consume foods rich in vitamins and minerals else you may suffer a number of health issues including disrupted sleep patterns.

We have discussed above how the deficiency of vitamins that cause insomnia can be treated. We hope you find it useful.


Dan was diagnosed with sleep apnea in 2017 when he was only 32 years old. He has been using a BIPAP machine for his treatment. He hopes to provide a patient's perspective on the sleep apnea experience. Dan lives in Tampa with his girlfriend and 2 dogs.

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