Unlock Better Sleep and Ward Off Dementia: The Power of Vitamin D

Discover vitamin D’s lesser-known benefits and the best times to take it for your goals.

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Since the pandemic, vitamin D has received extra attention for its role in COVID-19 outcomes. But beyond COVID and boosting immunity, the vitamin has many more functions, including facilitating calcium absorption and preventing dementia. Dr. Ou Han Wen, an integrative medicine specialist at the University of Maryland, detailed the sleep disorders that may result from vitamin D deficiency and outlined the best supplement methods.

Vitamin D, as a hormone, regulates the immune and cardiovascular systems, skin and muscle functions, cellular proliferation, and various other biological activities. A deficiency in it can lead to the following four symptoms or conditions:

1. Osteoporosis: Vitamin D facilitates calcium absorption in the small intestine, enhancing bone strength. Inadequate vitamin D levels prevent the body from absorbing calcium, regardless of availability.
2. Weakened immune system: Research has found that vitamin D plays a crucial role in immune regulation. Supplementing with vitamin D can help the body combat viruses. Studies have shown a negative correlation between serum vitamin D levels and the incidence and severity of COVID-19.
3. Cardiovascular disease: Cardiovascular disease has long been associated with cholesterol, as high cholesterol levels can lead to blood clots. However, in reality, cholesterol deposits in blood vessels occur due to inflammation, leading to the formation of oxidized cholesterol. Adequate vitamin D levels can help reduce inflammation and free radical attacks, lowering the risk of oxidized cholesterol and thus preventing cardiovascular disease.
4. Low mood or insomnia: Vitamin D is closely linked to the secretion of neurotransmitters in the brain, including serotonin, dopamine, and melatonin, thus playing a pivotal role in regulating mood and sleep. One study found that vitamin D supplementation had a positive effect in alleviating depressive symptoms in patients with depression. Additionally, it may help improve overall mood and sleep quality.

Improving Sleep Disorders With Vitamin D

Dr. Ou said that insomnia can be categorized into three main types. The first type is difficulty falling asleep, when one tosses and turns for more than 30 minutes without being able to fall asleep. The second involves waking up more than three times during the night. The third type is waking up earlier than the intended wake-up time or before dawn. Additionally, some cases of insomnia are caused by conditions such as gastroesophageal reflux, nocturnal leg cramps, or restless legs syndrome.