Vitamin D deficiency and fatigue problem

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Good health and good sleep are insep­a­ra­ble con­cepts. It is impos­si­ble to main­tain good health and a high qual­i­ty of life if there are dif­fi­cul­ties in falling asleep and main­tain­ing sleep. Bad mood and decreased per­for­mance are the first, but not the most seri­ous con­se­quences of chron­ic sleep depri­va­tion. In the future, more seri­ous dis­or­ders may devel­op, such as weak­ened immu­ni­ty, exac­er­ba­tion of exist­ing dis­eases, func­tion­al dis­or­ders.

Many rea­sons lead to a dete­ri­o­ra­tion in the qual­i­ty of sleep — from stress and an unhealthy lifestyle to hor­mon­al changes and somat­ic dis­eases. But accord­ing to recent sci­en­tif­ic research, cer­tain nutri­ent defi­cien­cies can also cause insom­nia. If a young and healthy per­son begins to expe­ri­ence sleep prob­lemshe first of all needs to look for the cause in his nutri­tion sys­tem and, pos­si­bly, pay atten­tion to vit­a­min sup­ple­ments.

Vitamin D is essential for healthy sleep

Amer­i­can sci­en­tists came to the con­clu­sion that the qual­i­ty of sleep is affect­ed by the con­tent of vit­a­min D in the body. It turns out that to pre­vent insom­nia, it is nec­es­sary to main­tain the con­cen­tra­tion of this vit­a­min in the blood at the lev­el of 60–80 ng / ml.

An exper­i­ment that estab­lished the rela­tion­ship between sleep qual­i­ty and vit­a­min D, last­ed two years. One and a half thou­sand peo­ple took part in it. All of them suf­fered from lack of sleep and headaches. At the begin­ning of the exper­i­ment, each of the sub­jects had beriberi — a severe lack of vit­a­min D. To elim­i­nate this defi­cien­cy, the study par­tic­i­pants were giv­en 20,000 IU of the vit­a­min (D3-form) dai­ly. This dose imme­di­ate­ly had an effect on the qual­i­ta­tive and quan­ti­ta­tive char­ac­ter­is­tics of sleep — they improved in all sub­jects who took the drug. A few months lat­er, the sleep-wake cycle was ful­ly restored. At the same time, the fre­quen­cy of headaches also decreased.

Sci­en­tists var­ied the con­cen­tra­tion of vit­a­min D in the blood of the sub­jects in search of the opti­mal range of val­ues ​​for sleep. As a result, they found that a drop in vit­a­min lev­els below 50 ng / ml inter­feres with healthy sleep. As well as exceed­ing the mark of 80 ng / ml. Sleep dis­or­ders were also observed with addi­tion­al intake of vit­a­min D2, there­fore, for the pur­pos­es pre­ven­tion and treat­ment of insom­nia only D3-form is suit­able.

Vitamin D is an essential component of proper nutrition

A suf­fi­cient lev­el of vit­a­min D in the blood not only nor­mal­izes sleep and reduces the fre­quen­cy of headaches, but also reduces fatigue. The nutri­ent affects the qual­i­ty of sleep also indi­rect­ly, as it con­tributes to main­tain­ing the over­all health of the body. Vit­a­min D par­tic­i­pates in the assim­i­la­tion of min­er­als, cell repro­duc­tion, the for­ma­tion of immu­ni­ty and oth­er phys­i­o­log­i­cal process­es.

Spe­cif­ic recep­tors for vit­a­min D are found in many organs, includ­ing the intestines, bones, and kid­neys. The effect of vit­a­min on the qual­i­ty of sleep is due to those recep­tors that are locat­ed in the brain. There are espe­cial­ly a lot of them in the brain stem — where the cen­ter of reg­u­la­tion of sleep and wake­ful­ness is locat­ed.

ai generated, woman, bed
pomegranate, fruit, fresh
robot, toy, retro
sofa, interior, room
silhouette, sport, player

Sleep dis­or­ders are a com­mon occur­rence in today’s world. And every year this prob­lem is only get­ting worse. Experts say that sleep dis­or­ders in urban res­i­dents are close­ly relat­ed to vit­a­min D defi­cien­cy. This nutri­ent is not only sup­plied with food, but also syn­the­sized in the skin under the influ­ence of sun­light, and the inhab­i­tants of megac­i­ties are too lit­tle in the fresh air. This is espe­cial­ly true for res­i­dents of north­ern lat­i­tudes. Peo­ple who suf­fer from lack of sleep and spend a lot of time indoors should include vit­a­min D sup­ple­ments in their diet.

Lecithin to protect the liver and brain: what does it do and where to find it?

Espe­cial­ly impor­tant fat: what is the dan­ger of a lack of lecithin in the diet and how to make up for it.

By Yraa

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