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What is the best vitamin to take before bed?

Which Vitamins Should I Take Before Bed? Supplements For Sleep Reach for the melatonin. Hands down, melatonin is probably one of the best-known non-habit-forming sleep aids. ... Valerian root for menopausal sleep concerns. ... Magnesium to regulate melatonin. ... Glycine for blissful sleep. ... Getting better sleep.

renuerx.com - Which Vitamins Should I Take Before Bed? Supplements For Sleep

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All people need to sleep. While individual sleep times might vary from person to person, experts agree that getting proper restorative sleep improves memory, creativity, and decision-making skills during waking hours. And medical evidence suggests that poor sleep can be linked to an increased risk of physical health conditions like diabetes, heart disease, and obesity. So, understandably, people need to sleep. But if a good night’s rest is an elusive experience, incorporating a safe sleep supplement or vitamin before bed might be a good idea.

Reach for the melatonin

Hands down, melatonin is probably one of the best-known non-habit-forming sleep aids. Melatonin is a naturally occurring hormone that the body makes, which tells the brain to go to bed. The hormone is impacted by the time of day, so melatonin levels usually rise during the evening and are lower during the day. Research has shown that melatonin supplements can help to improve sleep quality, reduces the time needed to fall asleep, and helps to increase overall sleep times.

Valerian root for menopausal sleep concerns

Valerian root is another natural supplement that’s made from the valerian herb native to Asia and Europe. The herbal supplement has shown promising results in studies centered on menopausal sleep issues with falling and staying asleep. Specifically, respondents noted that sleep quality was improved, and the incidence of sleep disorder symptoms was reduced after taking valerian root. However, the herbal supplement doesn’t have enough research to support safe use in pregnant or lactating women.

Magnesium to regulate melatonin

Magnesium is another nutrient that the body relies on for countless functions, including brain activity and heart health. Studies have shown that magnesium can directly impact the production of melatonin. Likewise, low magnesium levels can be directly linked to poor sleep and even insomnia. In a study that gave participants 500 milligrams of magnesium for eight weeks, respondents noted improved sleep quality. After testing, the participants showed higher levels of melatonin and renin, two sleep-regulating hormones.

Glycine for blissful sleep

Glycine is an amino acid that directly impacts the nervous system and can improve sleep. Many experts believe that glycine helps to lower the body’s temperature at bedtime, acting as a natural indicator that a person should go to sleep. A study that gave respondents 3 grams of a glycine supplement immediately before bed noted feeling more awake, energetic, and clear-headed the next day, especially in the morning. If taking glycine in pill form is unappealing, try incorporating nutrient-rich foods like beans, spinach, cabbage, bananas, or animal products like meat, eggs, bone broth, or fish.

Getting better sleep

Natural sleep aids can be a great way to get some shut-eye without a prescription when occasional sleep disturbances occur. But anyone struggling to get or stay asleep for more than 2 weeks should see a doctor. While all of the supplements listed above are naturally derived, side effects and other adverse reactions are possible with long-term use. Speaking with a physician is especially important for women who are pregnant or breastfeeding, and anyone currently on prescription medications. For more information or questions about supplement options, speak with a pharmacist.

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Vitamins and minerals Pineapple is high in vitamin C, which helps your immune system -- the body's defense against germs -- keep you healthy.

webmd.com - Health Benefits of Pineapple - WebMD

Pineapple is a large tropical fruit with a spiky, tough skin and sweet insides. When European explorers came across it in South America in the 17th century, they called it a pineapple because of its pinecone appearance. The scaly bumps on the outside are called "eyes." Slice it open, and you'll find bright yellow flesh that's both sweet and tart. For centuries, pineapples were so rare that only very wealthy people could afford to buy them. Some people even rented the exotic fruit to display at dinner parties. Today, they grow in tropical and subtropical countries like the Philippines, Indonesia, India, and China. Grocers and markets carry them all over the world. You might not notice when you buy one at the store, but there are different types of pineapples. In the U.S., the two most popular are the cylinder-shaped "Smooth Cayenne" with small spiky leaves and the "Extra Sweet" variety, which scientists created in a lab in Hawaii.

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Therefore, it's important to avoid the foods and drinks listed below. Sugar-sweetened beverages. ... Trans fats. ... White bread, rice, and pasta....

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