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Which vitamin is good for sleep?

Research has shown that maintaining sufficient levels of Vitamins B3, B5, B6, B9 and B12 may help achieve good sleep. Best food sources of vitamin B includes whole grains, meat, eggs, seeds and nuts as well as dark leafy vegetables.

watsons.co.id - 8 Supplements and vitamins that help you sleep better - Watsons

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When the world is in turmoil, sleeping might not be as easy and restful as it used to be. If you are looking for help to fall and stay asleep, here are some natural sleep aid like supplements and vitamins that you can add to your diet or daily wellness regimen to help you sleep through the night.

If you have concerns or questions, please seek medical advice before use.

B Vitamins

B vitamins are vital for supporting brain function, energy levels and cell metabolism as well as help the body produce melatonin. Research has shown that maintaining sufficient levels of Vitamins B3, B5, B6, B9 and B12 may help achieve good sleep. Best food sources of vitamin B includes whole grains, meat, eggs, seeds and nuts as well as dark leafy vegetables.

Vitamin D

Studies have shown that vitamin D deficiency is associated with a higher risk of sleep disorder with more disrupted sleep. So make sure you get enough sunlight to help your body to product Vitamin D, which in fact is a hormone rather than vitamin. Other than getting vitamin D from sun exposure, you can also get small quantities of it by supplementation from foods like eggs, salmon, tuna fish and fortified foods.

Vitamin E

It is said that vitamin E can help relieve hot flushes and night sweats experienced by women in menopause stage of life, and thus improve their sleep quality. ds, including vegetable oils, nuts and seeds, as well as green leafy vegetables such as spinach and broccoli.

Calcium

Ever got the advice of drinking a glass of warm milk to help you sleep better? Dairy products contain calcium as well as tryptophan, both of which help the brain to produce melatonin, a hormone that promote healthy sleep. Apart from dairy products, foods rich in calcium include bread and fortified-flour products, fishes that you eat with bones (e.g. sardines and pilchards), as well as dark leafy vegetables like spinach, kale and turnips.

Magnesium

You might also consider getting some help from magnesium to release tension and muscles, which is essential to prepare your body for rest if it is suffering from sleeping disorder and insomnia. Nuts such as almonds, peanuts and cashews are great source of magnesium, as well as fruits like avocados and bananas. Chocolate lovers would be delighted to find out dark chocolate is very rich in magnesium too!

Melatonin

Melatonin is a hormone naturally produced by the pineal gland in our brain. When the sun sets in the evening, the melatonin production level usually starts to increase. It binds to receptors in the brain to reduce nerve activities, as well as decrease levels of dopamine, a hormone that helps you stay awake. In short, melatonin gives your body signals that it’s nighttime and you can relax, so that you can fall asleep easier.

Iron

Iron helps transport oxygen throughout your body, which is why a deficiency can leave you feeling fatigued, and is also linked to restless leg syndrome, causing people to constantly feel that they need to move their legs when in bed. Iron-deficiency is common particularly among women. If you have iron deficiency anaemia, taking iron supplements and adding iron-rich foods, such as red meat, seafood, spinach, iron-fortified cereals and breads to the diet can help.

Valerian root

Valerian root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause. Menopausal and postmenopausal women have seen their sleep quality and sleep disorder symptoms improve after taking valerian.

Does eating a hamburger raise blood pressure?

Red and processed meats are high in saturated fats, cholesterol and sodium, which can lead to hypertension and other forms of cardiovascular disease (CVD).

psu.edu - Food insecurity, certain meats linked with increased high blood pressure ...

HERSHEY, Pa. — Nearly 11% of U.S. households experienced difficulty accessing food in 2020, according to the U.S. Department of Agriculture. With limited food options, food-insecure people tend to eat more red and processed meats. A study by Penn State College of Medicine researchers shows a link between diets high in red and processed meats, food insecurity and increased risk of high blood pressure, also known as hypertension. Red and processed meats are high in saturated fats, cholesterol and sodium, which can lead to hypertension and other forms of cardiovascular disease (CVD). College of Medicine researchers analyzed diets of more than 31,000 U.S. adults and found that those who ate more red or processed meat were more likely to have high blood pressure. In addition, they found that people who reported food insecurity were more likely to have hypertension. “This study provides more evidence about the health hazards of eating red and processed meats in relation to hypertension and calls for increasing public awareness to limit intake, especially among those who are food insecure,” said lead investigator and assistant professor of public health sciences Laila Al-Shaar , who has a doctorate degree in population health sciences with a focus on nutritional epidemiology. “Healthy food choices should always be affordable and accessible to everyone.” Researchers analyzed data from 31,314 U.S. adults, who participated in National Health and Nutrition Examination Surveys from 2003 through 2016. Nearly half of those surveyed (48.5%) had high blood pressure. Individuals answered questions about whether they had challenges in accessing adequate food during the past year.

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Which vitamin is good for sleep?

Can you still live a long life with high blood pressure?

Does testosterone recover after quitting drinking?

Lihat artikel Bahasa Indonesia

If you have concerns or questions, please seek medical advice before use.

B Vitamins

Vitamin D

Vitamin E

Calcium

Magnesium

Melatonin

Iron

Valerian root

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