Vitamin D3 Can Reduce Insomnia by Stacy Millett, PhD, ACSM, LMT –
There are many reasons why some people have difficulty falling asleep or staying asleep after they doze off. Insomnia can be caused by mental stress, nutritional imbalances or medical conditions. A less well-known cause of insomnia is a deficiency in vitamin D3. D3 or cholecalciferol is a common form of vitamin D.
Like many locals, I bike, run, walk, swim, do yard work, and go to the beach. I assumed that being outside regularly was providing my body with sufficient D3. Unfortunately, that’s not the case and especially as we get older since our skin doesn’t process D3 at the same level of effectiveness. It’s good to get some natural sunshine during the day, but that’s not always practical for working adults and busy retirees.
I started taking D3 for an extra boost. I began with 1,000 IU in the morning. After a week, I ended up with a bad cold. So, I increased my intake to 2,000 IU. I literally felt better in one day! Two nights later, I had one of the most restful and relaxing sleeps I’ve had in years. The improvement continued and the extra rest accelerated my recovery from my cold.
Here’s what experts are reporting about D3. Not only does it help to reduce pain and inflammation, it also helps to protect us against cancer and heart disease. It regulates our immune system, enhances cognition, lowers blood pressure, promotes better sleep, and helps regulate our mood.
The best time to take D3 is in the morning because it’s a melatonin suppresser. Serotonin is your daytime neurotransmitter that keeps you stay awake and makes you feel calm and happy. D3 promotes serotonin. You can take D3 as a tablet, pill, liquid, or as an injection.
Some adults report better results with 3,000 IU. The correct dosage depends on the time of year, color of skin, age, and fat ratio. D3 can be purchased locally at Reid’s Nutrition Center and Richard’s Foodporium. I recommend not buying D3 at grocery stories, drug stores or discount chains since these cost-sensitive businesses use cheaper products.
You may want to get a blood test to get a clear picture of any deficiencies, but keep in mind that most mature adults are deficient in vitamin D. I also encourage clients to go beyond the minimum Recommended Dietary Allowances (RDA), which is a low standard for optimal health.
Stacy Millett owns Integrative Health of South Florida (IHSF) in Englewood. Her credentials include a PhD in Holistic Nutrition, a graduate degree in Sports Medicine, Registered Clinical Exercise Physiologist, and Licensed Massage Therapist. Visit IHealthSF.com or call 561-529-0919.