Dietary Supplements You Should Avoid Before Sleep

SadaNews - Taking all vitamins and dietary supplements at night can be the easiest way to remember to take them, but sleep and some dietary supplements are not always the best companions.

Taking some dietary supplements right before bed can hinder or complicate sleep, according to a report by Good Housekeeping, as there are vitamins and minerals that should be avoided before sleep, while some dietary supplements can actually benefit sleep. Here are the details:

Vitamin B12

Hannah Holtzom, a nutrition expert, states: "B vitamins, especially B12, play a role in energy production and neurological functions, so it’s best to take them at the start of the day." Studies link insomnia to both low and high levels of vitamin B12. The best approach is to ensure an adequate intake of vitamin B12 to support health, with appropriate dosage adjustments. An average adult should consume at least 1.5 micrograms of vitamin B12 daily.

Calcium

Taking calcium before bedtime can disrupt sleep, as it can negatively affect magnesium absorption, a mineral that helps with sleep. It is important to adhere to the recommended daily value of calcium supplements, which is about 700 milligrams for adults aged 19 and older, or simply obtain calcium from food sources. Research shows that calcium from dietary sources, such as milk and its products, can improve sleep quality.

Multivitamins

Since most multivitamins contain nutrients like calcium and B vitamins, it is better to avoid taking them as part of a bedtime routine. Holtzom also indicates that most multivitamins contain fat-soluble vitamins that require better absorption with dietary fats in the body, so it’s advisable to take them with a meal instead of right before bed.

Of course, not everyone needs to take multivitamins for optimal health, especially if they are meeting their nutritional needs solely through food. However, daily multivitamins can be beneficial for those suffering from malabsorption, as well as for older adults with decreased appetites who are at risk of nutrient deficiencies.

Supplements That Benefit Sleep

While some dietary supplements are not ideal to take before bed, others can benefit sleep, such as:

Magnesium

Magnesium is an essential mineral that supports sleep. A study conducted in 2024 on magnesium threonate revealed that taking this type of magnesium two hours before bed improves sleep quality (especially deep sleep), mood, energy, alertness, daily activity, and productivity. An average adult should consume about 270 mg of magnesium daily; 300 mg for men.

Amy Anderson, a nutrition expert, says: "Magnesium is a popular nighttime supplement for a good reason - research suggests it plays a role in regulating the neurotransmitters associated with sleep and relaxation." She suggests taking forms such as magnesium glycinate or citrate, which most people tolerate well, after dinner or before bedtime.

Vitamin C

A study conducted in 2024 showed that higher levels of vitamin C in the blood are associated with better sleep. Other research confirms that consuming 132 to 191 mg of vitamin C daily can help prevent sleep disorders. An average adult should consume at least 40 mg daily.

Iron

If a person is iron deficient, it’s likely that poor sleep patterns are a common occurrence for them. Taking iron supplements daily to ensure that levels remain within the normal range can help restore healthy sleep. An average woman should consume 14.8 mg daily before menopause, decreasing to 8.7 mg after menopause. Men need 11.3 mg daily.

Omega-3 Fatty Acids

A study conducted in 2024 found that higher intakes of polyunsaturated omega-3 fatty acids led to improved sleep efficiency, which is the ratio of the time spent sleeping to the total time spent in bed.

Experts suggest that consuming omega-3 fatty acids can support sleep by influencing serotonin secretion regulation, which in turn can help regulate sleep.

An average adult should consume at least 250 mg daily, although some experts recommend a higher intake of one gram daily for optimal health benefits.