{"id":33487,"date":"2024-04-24T11:45:25","date_gmt":"2024-04-24T15:45:25","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=33487"},"modified":"2024-06-03T10:51:12","modified_gmt":"2024-06-03T14:51:12","slug":"nutrient-deficiencies-nightmares","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/nutrient-deficiencies-nightmares\/","title":{"rendered":"New Research: Falling Short On Two Major Nutrients Linked To Nightmares"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Sometimes, the reason behind a nightmare is painfully obvious. For instance, you have a major work deadline looming and you dream of your computer eating all of the project files. Other times, though, the horror film screening in your head feels completely unexplainable\u2014in which case the mystery of it all becomes even more unnerving than the nightmare itself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8451217\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> might have just pulled the curtain back on at least <\/span><i><span style=\"font-weight: 400;\">some<\/span><\/i><span style=\"font-weight: 400;\"> of your otherwise incomprehensible bad dreams: nutrient deficiencies! A study recently published in the journal <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8451217\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Research in Psychotherapy<\/span><\/i><\/a><span style=\"font-weight: 400;\"> suggests that insufficient <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a> could be related to bad dreams.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS: <\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\">Jenna Volpe<\/a>, R.D.N., L.D., C.L.T., is a functional dietitian. <a href=\"https:\/\/www.drnicoleavena.com\/\" target=\"_blank\" rel=\"noopener\">Nicole M. Avena<\/a>, Ph.D., is a nutrition lecturer and assistant professor of neuroscience at Mount Sinai School of Medicine.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><b>The Research<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The study analyzed the relationship between vitamin D and calcium with nightmares, specifically among people who experience pain in their muscles, bones, ligaments, tendons, or other soft tissues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4924160\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">who are statistically almost <\/span><i><span style=\"font-weight: 400;\">always<\/span><\/i><span style=\"font-weight: 400;\"> vitamin D deficient<\/span><\/a><span style=\"font-weight: 400;\">). Researchers divided study participants into two groups: one that suffered from musculoskeletal pain (and thus was likely low in vitamin D) and one that did not. All participants completed self-assessment questionnaires to track their musculoskeletal pain, frequency of nightmares, and daily calcium intake. They also provided blood samples to measure their vitamin D levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, the researchers found that, in addition to having a higher prevalence of vitamin D deficiency, participants who reported suffering from musculoskeletal pain also had a significantly higher prevalence of nightmares <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> low daily calcium intake. This suggests a link between low levels of these important nutrients and sleep-disrupting dreams.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To health professionals, this actually makes a lot of sense. \u201cOur brain and nervous system rely on all different types of nutrients from food for proper structure and function,\u201d says functional dietitian <\/span><a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jenna Volpe<\/span><\/a><span style=\"font-weight: 400;\">, R.D.N., L.D., C.L.T. \u201cSpecifically, our nervous system activity relies on micronutrients like vitamin D, calcium, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium<\/a>, and other <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\" target=\"_blank\" rel=\"noopener\">vitamins<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">minerals<\/a> to fire on all cylinders and function optimally.\u201d\u00a0<\/span><\/p>\n<h2><strong>Vitamin D, Sleep, And Nightmares<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ve heard plenty about vitamin D by now\u2014and it has multiple functions that impact sleep quality and mental well-being (which can influence sleep quality and nightmares).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, vitamin D helps to maintain adequate calcium and phosphate concentrations, explains nutrition lecturer <\/span><a href=\"https:\/\/www.drnicoleavena.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nicole M. Avena<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D., assistant professor of neuroscience at Mount Sinai School of Medicine. In addition to allowing for bone mineralization, this mineral balance also influences brain function, which requires calcium homeostasis.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-bust-a-bad-mood\/\" target=\"_blank\" rel=\"noopener\">10 Easy Steps To Busting A Bad Mood<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin D also impacts mental health by influencing the activity of neurotransmitters like <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28716540\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">serotonin, dopamine, and glutamate<\/span><\/a><span style=\"font-weight: 400;\">, Avena shares. It even possesses antioxidant properties that can support mood and mental well-being.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More directly on the sleep end of things is vitamin D\u2019s relationship to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin<\/a>. \u201cVitamin D plays a role in sleep regulation through its involvement in the pathway of melatonin production,\u201d explains<\/span> <span style=\"font-weight: 400;\">Avena. As you probably know, melatonin is the hormone released by the brain to assist with our circadian rhythm, the internal clock that helps us shut down and rest at the right time.\u00a0<\/span><\/p>\n<h2><strong>Calcium And Mental Well-Being<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">You <\/span><i><span style=\"font-weight: 400;\">know<\/span><\/i><span style=\"font-weight: 400;\"> calcium is essential for <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-keep-your-bones-strong\/\" target=\"_blank\" rel=\"noopener\">bone health<\/a>, but what you may not know is that it\u2019s important for the brain, too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cCalcium regulates neurotransmitter synthesis and release in the body, and thus plays an essential role in the activation of neurons and mood regulation,\u201d Avena says. One of these calcium-dependent neurotransmitters: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-support-serotonin\/\" target=\"_blank\" rel=\"noopener\">serotonin<\/a>, the \u201cfeel-good\u201d chemical known to produce a sense of ease and well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As such, when you\u2019re low on the mineral, issues pop up. \u201cWhenever calcium is dysregulated, it can cause the neurons in your brain to fire off electrical impulses that can increase risk factors for psychiatric diseases like depression,\u201d Avena says. Missing out on the mineral can have a surprising impact on mental health\u2014and a potential spill-over effect on your sleep quality.<\/span><\/p>\n<h2>Frequent Nightmares? Get More Vitamin D And Calcium<\/h2>\n<p><span style=\"font-weight: 400;\">Clearly, there are a few tethers between calcium, vitamin D, sleep, and mental well-being (as well as the resulting potential for nightmares). Given the relationship between these nutrients in the body\u2014and how they each impact brain function\u2014it\u2019s not terribly shocking that low levels could impact mood and sleep in a way that contributes to terrible dreams.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience recurrent nightmares, ramping up your intake of both vitamin D and calcium could be a worthy cause.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since both vitamin D and calcium are found in dairy products, science communications consultant Megan Meyer, Ph.D., recommends prioritizing foods like dairy milk, yogurt, and cheese as efficient ways to incorporate these micronutrients into your diet. \u201cFor reference, one cup of one percent milk has 98 IU of vitamin D, translating to about a quarter of the daily recommended amount,\u201d she says. \u201cThat same cup also provides 305 milligrams of calcium, which is nearly a third of the recommended daily amount.\u201d\u00a0\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nighttime-snacks\/\" target=\"_blank\" rel=\"noopener\">7 Nighttime Snacks That Won&#8217;t Mess With Your Sleep<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, make sure you\u2019re getting outside and exposing yourself to direct sunlight\u2014a surefire way to get those vitamin D levels on the up and up. \u201c\u200b\u200bThis practice has also been shown to help with rebalancing and optimizing your circadian rhythm, which is responsible for regulating serotonin and melatonin production at the right times,\u201d says Volpe. Too little sunlight plus exposure to the blue light of technology (especially in the evening) can dysregulate these compounds and negatively impact sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you struggle to get enough vitamin D via food and spending time outside, consider a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D supplement<\/a>. \u201cTaking <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D3<\/a> (the active form of vitamin D) versus vitamin D2 (which is often found in supplements and fortified foods and drinks) is ideal because it doesn\u2019t need to be converted by the body,\u201d says Volpe. This way, you\u2019ll reap the maximum benefits from the addition to your routine. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">Calcium supplementation<\/a> can be a little more complicated, so if you struggle to get enough via food alone, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/guidelines-for-supplementing-with-calcium\/\" target=\"_blank\" rel=\"noopener\">keep a few guidelines in mind<\/a>. First, track your intake (an app like <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener\">MyFitnessPal<\/a> makes this easy!) to gauge just how much you might need to supplement with to fill any gaps. From there, consider splitting that total up into a few smaller doses throughout the day\u2014and consider pairing them with your vitamin D\u2014to boost absorption. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since calcium can compete with other minerals, excess can contribute to serious health issues, and supplements may interact with common medications, both Avena and Volpe recommend checking in with a dietitian or your doctor when thinking about adding calcium supplements to your routine.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sometimes, the reason behind a nightmare is painfully obvious. For instance, you have a major work deadline looming and you dream of your computer eating all of the project files. Other times, though, the horror film screening in your head feels completely unexplainable\u2014in which case the mystery of it all becomes even more unnerving than<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrient-deficiencies-nightmares\/\">Read More <span class=\"screen-reader-text\">New Research: Falling Short On Two Major Nutrients Linked To Nightmares<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":33490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,7,9],"tags":[],"class_list":["post-33487","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>New Research: Falling Short On Two Major Nutrients Linked To Nightmares | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Recent research suggests certain nutrient deficiencies can contribute to nightmares. 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