Dr. Dasgupta and other experts caution that taking this specific vitamin can be particularly risky for sleep.
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"Overly high levels of B12 can lead to sleep fragmentation and earlier waking," explains Dr. Alex Dimitriu, MD, who is double board-certified in psychiatry and sleep medicine specialist and the founder of Menlo Park Psychiatry & Sleep Medicine.
Research on vitamin B12 and sleep is mixed and inconclusive, adding to the confusion for people trying to make the best health choices. For instance, one study found that high vitamin B12 levels in the blood could put people with Type 2 diabetes at a higher risk for developing insomnia. Additionally, an older 2009 research review cited studies that found vitamin B12 could alter sleep-wake rhythms.
What gives? The simple answer: two things can be true.
That said, it's really unlikely you're vitamin B12 deficient. "B12 is stored in our liver, in about a five to six year supply, so unless someone is malnourished for a long time—years—it is likely that their B12 levels are normal," Dr. Dimitriu says. "Given the body's extensive ability to manage B12 levels in normal, healthy, non-malnourished adults, supplementing B12 is not recommended."
Signs Vitamin B12 Is Wrecking Your Sleep
If you're racking your brain trying to determine why you suddenly stopped sleeping, you may need to backtrack a bit. Dr. Dasgupta suggests that people taking vitamin B12 reflect on when the interrupted sleep began. Was it around the time you started using vitamin B12?
Of course, Dr. Dimitriu says many factors can affect sleep on their own or in combination with vitamin and supplement use, including:
StressAnxietySubstance use (like drinking too much alcohol)Inconsistent sleep-wake timesScreen time too close to bedThe Office of Dietary Supplements states that adult men and women who aren't pregnant or breastfeeding should aim to consume 2.4 mcg of vitamin B12 per day. The recommended intake is 2.6 mcg per day for pregnant people and 2.8 mcg for breastfeeding parents.
However, he advises people to adopt a food-first approach to nutrition. You can find vitamin B12 in:
Fortified cerealsOystersSalmonMilkYogurtEggsOther Ways To Get More Sleep
Sleep experts don't recommend supplementing with vitamin B12 because high levels of it can interfere with sleep. They shared more natural ways to catch some Zzz's.
"'Tech off at 10,'" he recommends. "Allow your body time to wind down before sleep—so nothing interactive, and certainly no screens or 'search and find' behavior, like shopping, scrolling and news feeds."
2. Go dark
Dr. Dimitriu notes that it's easier to control when you wake up than when you say, "Good night, moon.""If you have trouble sleeping at night, try waking earlier in the morning, and get bright light within 30 minutes of waking," he says.As important as sleep is, there's such a thing as too much of it, though. "Do not oversleep, as this can result in next-day insomnia—I call this 'flip-flop insomnia,' which I often see in people who sleep too little, then too much on alternating nights," he explains.
4. Control what you can
5. Find support
Sometimes, lifestyle tweaks and even CPAP machines only take you so far. Especially if stress and anxiety have you tossing, turning and waking up at 3 a.m. "It is essential to mention that cognitive behavioral therapy for insomnia (CBT-I) is widely considered the primary and most effective treatment for insomnia," Dr. Dasgupta shares.
Related: 107 Insomnia Quotes for When Those Long, Restless Nights Feel Like They'll Never End
Sources:
Dr. Raj Dasgupta, MD, chief medical Advisor for SleepopolisDr. Alex Dimitriu, MD, double board-certified in psychiatry, sleep medicine specialist and founder of Menlo Park Psychiatry & Sleep MedicineDr. Stephen Carstensen, DDS, dentist and sleep expertThe independent association between vitamin B12 and insomnia in Chinese patients with type 2 diabetes mellitus: a cross-sectional study. Nature.Vitamins and Sleep: An Exploratory Study. Sleep Medicine. Association of Vitamin B12 Levels with Sleep Quality, Insomnia, and Sleepiness in Adult Primary Healthcare Users in Greece. Healthcare (Basel). Effects of Vitamin B12 on the Quality of Sleep and Life. Iranian Red Crescent Medical Journal. Vitamin B12. Office of Dietary Supplements.Hence then, the article about this popular vitamin might be wreaking have on your sleep experts warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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