If you have low levels of Vitamin D in your body, it can be hard to know if you should take it during the day or at night. However, there is good news: it does not have a drowsy effect, but it can help you get the amount of sleep you need.
Melanin reduces skin’s ability to synthesize vitamin D
If you have dark skin, you are more likely to develop vitamin D deficiencies. This is because melanin reduces the skin’s ability to synthesize vitamin D from the sun.
In the winter, UVB rays can be blocked most of the day, causing people living in colder climates to get less vitamin D. However, the UVB rays in the summer are stronger and more penetrating, allowing people to produce more vitamin D from the sun.
Melanin is a pigment that gives our skin color and provides protection against ultraviolet radiation (UVR). It is produced by the cells of the skin called melanocytes. Although most individuals have the same number of melanocytes, genetic differences contribute to varying levels of melanin in our skin.
People with lighter skin are able to generate vitamin D from the sun within a few minutes. However, darker-skinned individuals can take hours or even days to generate the same amount of vitamin D. While dark skin is associated with lower levels of vitamin D, melanin can protect the body against certain diseases.
Darker-skinned individuals have a lower risk of developing malignant skin cancers. This is because melanin helps shield the DNA in the epidermis from the effects of UV light. The amount of melanin on our skin determines the amount of UVB radiation that can penetrate the skin’s epitheium.
Melanin has many other protective properties. For instance, it inhibits viral infections and cancer. Melanin also prevents oxidative stress caused by exposure to ultraviolet light.
Studies have shown that melanin’s antioxidant activity protects cells against bacterial, chemical, and thermal stresses. Moreover, melanin has antimicrobial, anti-inflammatory, and radioprotective properties. Lastly, melanin is a useful polymer that can be produced from both microbial and plant sources.
While melanin’s primary benefit is its photoprotection, its immunostimulating property may provide an important role against infectious and malignant disease. Consequently, it is considered an important factor in healthcare. Nevertheless, much research remains to be done on its various mechanisms and benefits.
In addition to its primary protective functions, melanin also plays an important role in regulating the immune system and metabolic activities.
Low levels of vitamin D are associated with poor quality of sleep
Vitamin D plays an important role in sleep. Some studies have shown that lower levels are associated with poor quality of sleep. These findings are still being explored.
For example, a study from the Children’s Mercy Hospital in Kansas City, Missouri, found that children with low levels of vitamin D are more likely to have sleep problems. The authors looked at polysomnographic data from a study of 39 children between the ages of two and seventeen years. They measured the participants’ 25-hydroxyvitamin D (25-OHD) level within 120 days of the sleep study.
This level was then tested by conducting overnight diagnostic PSG. Results indicated a statistically significant difference in sleep duration for subjects with high and low levels of vitamin D. A more detailed analysis was necessary to determine whether this was due to low vitamin D causing the decreased sleep duration, or whether the effect was caused by other factors.
Another study looked at the association between cord-blood vitamin D level at birth and the corresponding sleep trajectory. Researchers found that children with a low level of vitamin D at birth were more likely to develop persistent short sleep patterns.
In addition, one study noted that adults with a low level of vitamin D were more likely to have sleep apnea. Sleep apnea is an irregular breathing disorder that results from a miscommunication between the brain and muscles. Similarly, studies have suggested that low levels of vitamin D may be linked to a variety of other sleep disorders.
However, while the link between vitamin D and sleep may be strong, the link isn’t quite as direct as some research indicates. Studies suggest that exposure to sunlight can decrease vitamin D production. Sunlight also affects the circadian rhythm and can confound vitamin D levels.
As with any relationship between sleep and vitamin D, there are limitations to these studies. Most of the children studied were already at risk for a sleep disorder, and the sample sizes were small. Furthermore, other factors, such as family history and lifestyle, may influence sleep quality. Thus, future prospective studies are warranted to better understand the association between vitamin D and sleep in children.
Vitamin D is non-drowsy, but it won’t keep you awake
Aside from having a number of notable health benefits, including a reduced risk of osteoporosis and autoimmune diseases, vitamin D is also a potent sleep enhancer. Indeed, low levels of the vitamin are associated with insomnia and sleep apnea.
The best way to determine if your vitamin D status is on par with your sleep schedule is to get screened by your doctor. In addition to testing your serum vitamin D levels, your physician may also advise you to take vitamin D supplements. For instance, a cod liver oil supplement is an effective way to boost your level of vitamin D.
If you’re in the market for a vitamin D supplement, the University Health Center has a pharmacy that sells vitamin D3 products. You can also ask your health care provider to recommend a good vitamin D brand.
A study funded by the National Natural Science Foundation of China investigated the benefits of vitamin D in relation to a variety of sleep disorders. It included nine studies with a total of 9397 participants. Although the results were mixed, the study did find that participants with the highest level of vitamin D had the lowest rates of sleep disorders and reported a higher quality of life. Interestingly, those with the lowest levels of the vitamin were more likely to be overweight than those with the highest levels. However, there is some controversy over whether the vitamin actually improves sleep or just makes you feel better in the short term.
The best news is that your doctor will be happy to recommend a vitamin D supplement to improve your sleep quality. Alternatively, you can go for the recommended dietary allowance of 600 international units. Taking a vitamin D supplement is a relatively easy process.
As a bonus, you’ll feel much more energetic and alert. And since it is a fat-soluble vitamin, you won’t have to worry about its effects being neutralized by a fat burning diet. To learn more about the benefits of taking vitamin D, check out the University Health Center website. Or just give the pharmacist a call and she’ll be glad to help you out.
Taking vitamin d with a meal increases its absorption
Vitamin D is one of the most important vitamins you can take. It helps your body absorb calcium and keep your phosphate levels normal. It also plays a part in the strengthening of your muscles. If you don’t get enough of it, you might develop weak bones and muscle weakness. That’s why it’s so important to make sure you are getting enough of it.
Vitamin D is produced in the skin when you are exposed to sunlight. When your body is inactive, it’s stored in your fat cells. Once you need it, your liver and kidneys convert it into calcitriol. However, your skin’s ability to produce vitamin D decreases with age. This is why some people have a hard time taking in vitamin D from food.
Some medical conditions may also hinder your ability to absorb vitamin D. These include Crohn’s disease, celiac disease, and liver disease. You should consult your doctor if you’re experiencing any of these symptoms.
There are several ways to increase your vitamin D intake. One is to consume foods that contain fatty foods. Fatty foods such as fatty fish and salmon can provide your body with extra vitamin D. Another way to increase your intake is to take a vitamin D supplement.
Vitamin D is a fat-soluble vitamin that is stored in your fat cells. Your kidneys and liver transform your vitamin D into calcitriol. Then, your body uses it to build new bones.
You can get vitamin D from sun exposure or by taking a dietary supplement. However, you can’t overdose on vitamin D through sunlight. Therefore, your doctor will likely recommend that you take a vitamin D supplement.
Taking a vitamin D supplement is the most common way to increase your vitamin D intake. In order to maximize your absorption, you should take your supplement with a major meal.
Besides promoting bone health, it can also help your immune system work properly. It can even help prevent type 2 diabetes. A vitamin D deficiency can cause muscle weakness, bone fractures, and osteoporosis. While it’s recommended to take a vitamin D supplement, you shouldn’t do so if you are pregnant, have a history of lactose intolerance, or have a gastrointestinal disorder.
