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Vitamin D Helps you Get a Good Night’s Rest

The National Sleep Foundation suggests that adequate sleep amounts to 7 to 8 hours per day, which accounts for one-third of your life on this planet. Of course, factors such as being ill, age, and gender can alter sleep time.

According to research—”The Association Between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis”—which appears in the October online journal Nutrients, “previous studies revealed that excessive sleep or sleep deprivation were associated with increased risk of adverse health events, including type II diabetes, hypertension, cancers, and all-cause mortality.”

Chinese researchers used a systematic literature search and review, along with a meta-analysis – a compilation of similar studies – to examine any relationship between vitamin D status and sleep disorders. It was found that low serum 25(OH)D, “may be a risk factor for of unhealthy sleep.” The vitamin D level is assessed by a blood test that measures 25-hydroxyvitamin D (25(OH)D) – considered as the best indicator of vitamin D status.

“The results showed that the cut-off value of 20 ng/mL, in accordance with the criteria suggested by the Institute of Medicine, increased the risk of poor sleep quality nearly 60%.” It’s quite easy to work with your primary care provider to not only assess your current vitamin D status, but also make an informed choice, under medical supervision, to adjust the results, according to your personal health profile.

Vitamin D, a fat soluble, hormonal-like vitamin, is derived from either the diet, including supplement usage, or synthesized by ultraviolet-B (UVB) radiation though sun exposure. Certain times of the year, when people are less exposed to the sun, as well as, certain types of skin color can cause a vitamin D deficiency – unless supplemented.

Vitamin D requirements (Mayo Clinic)

The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for ages 1 to 70 years, and 800 IU for people over 70 years.

Vitamin D Food Sources (Healthline.com)

  • Wild salmon contains – per serving
  • Farmed salmon – 250 IU’s
  • Canned tuna – 236 IU’s
  • Shrimp provide 152 IU of vitamin D per serving.
  • Eggs from commercially raised hens contain – 30 IU of vitamin D per yolk.
  • Cow’s milk, soy milk, orange juice, cereals and oatmeal are sometimes fortified with vitamin D.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

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