Sleep is a vital part of our everyday life, with studies showing that adults need between 7-9 hours of sleep per night.

Lack of sleep and poor sleep quality can have adverse effects on our bodies, including physical and emotional health, immune function, cognitive abilities, and more. One of the less-known effects of inadequate sleep is the depletion of essential vitamins in the body. In this article, we will explore some of the vitamins that are affected by less than seven hours of sleep a night.

Vitamin D

Vitamin D, also known as the “sunshine vitamin,” is essential for bone health, immune function, and cell growth.

The body produces vitamin D when the skin is exposed to sunlight, but it can also be obtained from food sources such as fatty fish, egg yolks, and fortified milk. Studies have shown that lack of sleep has a negative impact on the production and absorption of vitamin D.

One research found that subjects who slept less than seven hours per night had significantly lower levels of vitamin D compared to those who slept for nine hours or more.

Vitamin B6

Vitamin B6 is one of the B vitamins that act as coenzymes in numerous metabolic processes, including red blood cell production, nervous system function, mood regulation, and hormone synthesis.

It is found in foods such as fish, poultry, bananas, potatoes, and fortified cereals. Studies have shown that lack of sleep can decrease the levels and availability of vitamin B6 in the body, leading to impaired cognitive function, especially in memory and learning abilities.

Vitamin E

Vitamin E is a fat-soluble vitamin that plays a vital role as an antioxidant in the body. It protects cells from oxidative damage and helps maintain the integrity of cell membranes.

Vitamin E can be found in foods such as almonds, sunflower seeds, spinach, and avocado. Inadequate sleep has been shown to reduce the levels of vitamin E in the body, potentially leading to an increased risk of chronic diseases such as heart disease, cancer, and cognitive decline.

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and an essential antioxidant that helps protect cells from oxidative stress. It also supports collagen production, wound healing, and immune function.

Foods rich in vitamin C include citrus fruits, berries, melons, tomatoes, and green leafy vegetables. Studies have found that lack of sleep can decrease the levels of vitamin C in the body, leading to decreased immune function and increased susceptibility to infections.

Vitamin A

Vitamin A is a fat-soluble vitamin that is essential for vision, immune function, and skin health. It can be found in animal products such as liver, fish, and dairy, as well as plant sources like carrots, sweet potatoes, and dark leafy greens.

Studies have shown that insufficient sleep can decrease the levels of vitamin A in the body, leading to impaired immune function, skin damage, and vision problems.

Vitamin K

Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. It can be found in leafy green vegetables, such as spinach and kale, as well as in some animal products.

Inadequate sleep has been shown to decrease the absorption of vitamin K from the diet, leading to a deficiency that can result in an increased risk of osteoporosis and fractures.

Vitamin B12

Vitamin B12 is a water-soluble vitamin that is essential for healthy nerve function, DNA synthesis, and red blood cell production. It can be found in animal products such as meat, fish, and dairy.

Studies have found that lack of sleep can decrease the levels of vitamin B12 in the body, leading to fatigue, weakness, and cognitive problems.

Iron

Iron is a mineral that is essential for the formation of red blood cells, carrying oxygen to the cells and tissues of the body. It can be found in meat, fish, and poultry, as well as in plant sources like beans, lentils, and spinach.

Studies have shown that inadequate sleep can decrease the absorption of iron from the diet, leading to a deficiency that can result in anemia, fatigue, and cognitive problems.

Magnesium

Magnesium is a mineral that plays a crucial role in numerous processes in the body, such as nerve and muscle function, bone health, and blood sugar regulation. It can be found in green leafy vegetables, nuts, seeds, and whole grains.

Studies have found that insufficient sleep can decrease the levels of magnesium in the body, leading to an increased risk of chronic diseases such as heart disease and diabetes.

Zinc

Zinc is a mineral that is essential for immune function, wound healing, and cell growth. It can be found in animal products such as meat, poultry, and seafood, as well as in beans, nuts, and whole grains.

Studies have shown that lack of sleep can reduce the levels of zinc in the body, leading to impaired immune function and delayed wound healing.