Caring for physical and mental health is no longer a luxury but part of daily life. With growing nutritional awareness, many people rely on vitamins and dietary supplements to compensate for deficiencies. However, timing matters—especially when it comes to sleep quality.
Studies show that taking certain supplements late at night can disrupt sleep, while others can promote relaxation and deeper rest.
Supplements to Avoid Before Bed
Vitamin B12 (and B-complex): Boosts energy and may increase alertness.
Calcium supplements: Can interfere with magnesium absorption, which supports sleep.
Multivitamins: Often contain stimulating B vitamins and are better taken with meals.
Caffeine (including green tea, guarana): Stimulates the nervous system.
Ginseng & Ginkgo biloba: Known for their energizing effects.
Pre-workout supplements: Usually contain strong stimulants.
Vitamin D (for some people): May affect sleep rhythm if taken at night.
Supplements That May Improve Sleep
Magnesium: Helps relax the nervous system and improves deep sleep.
Vitamin C: Linked to better sleep quality and fewer sleep disturbances.
Iron: Helps prevent fatigue and restless leg syndrome linked to poor sleep.
Omega-3 fatty acids: Support sleep efficiency by regulating serotonin.
Key Takeaway
Good health depends not only on what you take, but also when you take it. Energizing supplements are best taken in the morning, while calming ones may be taken in the evening. A balanced diet remains the foundation, with supplements used wisely when needed.
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