Do you wake up in the middle of the night tossing and turning? Do you struggle to fall asleep or stay asleep?
While following good sleep hygiene can help you hit the sheets for a better night’s sleep, many people don’t make the connection between diet and sleep. What you are (or aren’t) eating could impact how you sleep.
Sleep issues have a significant biological component in that certain nutrients, hormones, and neurotransmitters control how well and how deep you sleep. And if your body doesn’t have enough of them, or levels aren’t as high as they should be, guess what happens?
While everyone struggles with sound sleep here and there, chronic sleep issues could signify that you’re lacking something. We’re familiar with vitamin B12 and its role in energy, mood, and cognitive function, but did you know it’s closely linked to your ability to get shut-eye?
This article digs into the research and covers the basics of B12 and sleep. Read on to find out everything you need to know!
Or if you're in search of a product that'll help you enjoy a great night's rest, check out our guide to the best sleep supplements!
The Basics Of Vitamin B12
The B vitamins are a group of nine water-soluble vitamins that play an essential role in several physiological processes, including energy production, cognitive performance, cell metabolism, mood, immunity, and more.
One of the nine B vitamins that doesn’t get much recognition is vitamin B12. Sometimes called cobalamin, B12 plays a significant role in neurological function and energy production.
Like the other B vitamins, vitamin B12 cannot be synthesized in the body and must be obtained through food sources or supplementation. While it’s mainly concentrated in animal foods, it can be found in some plant-based foods such as nutritional yeast, mushrooms, and algae.
But why do you need B12? It’s involved in 1:
- Energy production
- Hematopoiesis (red blood cell formation)
- DNA synthesis
- Brain development
- Nervous system function
- Fatty acid synthesis
- Myelin formation
The difference between vitamin B12 and the other B vitamins is its absorption pathway. While the other B vitamins are water-soluble and absorbed into the bloodstream from the gut, vitamin B12 must be bound to a protein called intrinsic factor (IF) before entering systemic circulation 2.
Intrinsic factor is produced by parietal cells of the stomach and binds to B12 to form an IF-B12 complex, which then binds to receptors in the small intestine for absorption.
But if levels of IF aren’t sufficient, B12 cannot be absorbed. But if you skip the digestive process by taking sublingual B12, you don’t have to worry about the IF-B12 complex formation.
Vitamin B12 Deficiency
Because B12 levels tend to decline rather slowly, a true B12 deficiency isn’t the most common nutrient deficiency and can take years to develop.
When it happens, it’s generally the result of insufficient dietary intake (vegans and vegetarians), malabsorption, health conditions, or B12-depleting medications. And, because the ability to absorb B12 declines with age, older individuals are at a higher risk of deficiency 3.
Some of the key signs of low B12 to look out for include:
- Muscle weakness
- Numbness and tingling in the hands and feet
- Difficulty walking
- Nausea
- Weight loss
- Irritability
- Fatigue
- Rapid heart rate
One of the other tell-tale symptoms of a B12 deficiency is constant fatigue or being tired all the time, which can also manifest as insomnia in some people.
Although sleep disruptions can result from many other factors, if you’re feeling extra fatigued, it could be a sign you’re low in B12.
B12 And Sleep: Is There A Link?
With all of that said, what’s the relationship between vitamin B12 and sleep?
The research surrounding vitamin B12 and sleep isn’t substantial, but there is some evidence to support it as a regulator of the sleep-wake cycle due to its role in modulating melatonin production and keeping the circadian rhythms in sync 4.
But at the same time, the direct effect of B12 on sleep isn’t clear. Some studies suggest it could be beneficial in treating insomnia and sleep phase disorders. In contrast, other studies remain largely inconclusive or link high-dose B12 to sleep disruptions—the opposite of what we want.
But there is an indirect link that shows potential. High intakes of vitamin B12 have been linked to a lower risk of depression, and circadian rhythm disruptions are a major underlying factor in depression 5, 6.
However, there are some connections if we look at the relationship between B12 and melatonin. Vitamin B12 plays a key role in melatonin synthesis through the methionine cycle—B12 is required as a cofactor for the enzymes needed to convert homocysteine to methionine 7.
One of the methionine cycle products is called S-adenosylmethionine, also known as SAMe. SAM2 provides methyl groups for several biochemical and metabolic functions.
In terms of melatonin synthesis, SAMe supports the function of acetylserotonin O-methyltransferase, or ASMT, an enzyme that converts an intermediate into melatonin.
Melatonin synthesis and release are based on the sleep-wake cycle, or the 24-hour clock that regulates wakefulness based on patterns of light and dark. But how does B12 factor into this equation?
It works on the pineal gland, which produces melatonin. Sufficient levels of B12 help support melatonin production during the evening to regulate sleep patterns.
An older study published in Neuropsychopharmacology looked at the effects of methyl- and cyanocobalamin on circadian rhythms, well-being, alertness, and concentration in healthy volunteers 8.
They found that methyl B12 (methylcobalamin) was more effective for improving daytime alertness and concentration and shortened and improved sleep patterns in healthy volunteers.
The Verdict: Does Vitamin B12 Help With Sleep?
There isn’t much evidence linking vitamin B12 to improved sleep patterns, but some show that increased intake of B12 can help re-sync sleep cycles and normalize sleep patterns.
Looking at all the available research, there is potential that B12 supplementation may support sleep, but if you’re looking for the best rest of your life, we have just the remedy—Performance Lab Sleep.
While it may not contain B12, it’s chocked full of other natural sleep-supportive nutrients like natural melatonin from Montmorency cherries, three forms of magnesium, and melatonin-precursor, tryptophan.
Unlike other sleep supplements that leave you with next-day grogginess from synthetic melatonin, Sleep is clean—no synthetic nutrients, no fillers, no additives, and no next-day drowsiness.
It’s non-habit-forming and can be used daily to support consistent sleep patterns and promote nightly mind-body renewal for optimal next-day performance without the usual side effects.
If you’re tired of waking up tired and ready to wake up feeling refreshed, keep Performance Lab Sleep on your bedside table.
References
- Ankar, A, Kumar, A. Vitamin B12 Deficiency. (Updated 2021 Jun 7). In: StatPearls (Internet). Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441923/
- Lane DA, Millane TA, Lip GY. Psychological interventions for depression in adolescent and adult congenital heart disease. Cochrane Database Syst Rev. 2013;(10):CD004372.
- Gana W, De Luca A, Debacq C, et al. Analysis of the Impact of Selected Vitamins Deficiencies on the Risk of Disability in Older People. Nutrients. 2021;13(9):3163.
- Okawa M, Mishima K, Nanami T, et al. Vitamin B12 treatment for sleep-wake rhythm disorders. Sleep. 1990;13(1):15-23.
- Gougeon L, Payette H, Morais JA, Gaudreau P, Shatenstein B, Gray-Donald K. Intakes of folate, vitamin B6 and B12 and risk of depression in community-dwelling older adults: the Quebec Longitudinal Study on Nutrition and Aging. Eur J Clin Nutr. 2016;70(3):380-385.
- Germain A, Kupfer DJ. Circadian rhythm disturbances in depression.Hum Psychopharmacol. 2008;23(7):571-585.
- Valente FX, Campos Tdo N, Moraes LF, et al. B vitamins related to homocysteine metabolism in adults celiac disease patients: a cross-sectional study. Nutr J. 2015;14:110.
- Mayer G, Kröger M, Meier-Ewert K. Effects of vitamin B12 on performance and circadian rhythm in normal subjects. Neuropsychopharmacology. 1996;15(5):456-464.
