Functional foods are becoming increasingly popular, from vitamins, minerals to metabolic supports. However, according to experts, some types, if used at the wrong time or in the wrong dosage, can disrupt the circadian rhythm, directly affecting sleep quality.
According to Lindsay Cook, PharmD clinical pharmacist in the US, functional foods can affect hormones, energy production, and the sleep-wake cycle. “Not just supplementation is good, especially when used in the evening,” she emphasized.
Vitamin B12: Excessive alertness
Vitamin B12 participates in regulating the circadian rhythm and the body's reaction to light. When B12 levels are high, melatonin, the hormone that causes drowsiness, can be suppressed, making it difficult for users to fall asleep. Many studies show that supplementing with high doses of B12, especially in the evening, increases alertness and shortens sleep time. Therefore, B12 should be taken in the morning.
Vitamin D: drinking at the wrong time is easily "counterproductive
Vitamin D is indirectly related to melatonin. Supplementing high doses in the evening can cause the body to misunderstand that it is exposed to sunlight, thereby reducing the secretion of sleep-inducing hormones. Experts recommend taking vitamin D with breakfast or lunch to both absorb well and limit the effects on sleep.
hinders magnesium causing sleep
Calcium does not directly cause insomnia, but it competes with magnesium absorption, a mineral that helps relax muscles and nerves. Drinking calcium in the evening can reduce the effectiveness of magnesium, thereby indirectly affecting sleep.
Vitamin C: beneficial but not always compatible
Vitamin C can help improve sleep quality in some people. However, its acidity can easily cause stomach discomfort if taken on an empty stomach or near bedtime, causing sleep disruption. A safe way to use it is to take it with meals during the day.
Caffeinated functional foods
Many weight loss, energy-boosting, or "spiritual refreshment" products contain caffeine. This is a stimulant for the central nervous system, helping to stay awake but also increasing sleep time and reducing sleep quality if used in the late afternoon.
Coenzyme Q10: increase energy, reduce drowsiness
CoQ10 supports cell production and is often used for cardiovascular disease. However, using a high dose near bedtime can cause the body to "turn on the activity mode", causing difficulty sleeping or not sleeping deeply.
According to Ayesha Gulzar, a pharmacist in the US, to avoid sleep disorders, users should talk to a doctor or pharmacist about the dosage and time of use. “Special attention should be paid to choosing independently tested products, as functional foods are not strictly regulated like drugs,” she advised.
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