vitamin b12 & sleep

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http://sleeptips4u.blogspot.com/2007/10/sleep-wake-cycle-and-vitamin-b12.html

The Sleep Wake Cycle and Vitamin B12

Recent research in which oral megadoses of methylcobalamin – the most bioactive form of vitamin B12 has been used – has shown promise as a regulator of disturbed sleep-wake rhythms and this tallies with the suggestion that B12 is a mood stabilizer.

Methylcobalamin has been particularly well-studied in Japan as a treatment for delayed sleep phase syndrome, that is, not being able to fall asleep until very late at night and needing to sleep in every morning.

Most mood disorders have a component of a disturbance of the sleep-wake cycle, so vitamin B12's apparent sleep-wake regulatory effect could help account for its mood-stabilizing benefits.

In a 1996 study by G. Mayer et al., three grams a day of methylcobalamin, but not cyanocobalamin (the form of B12 in most supplements), managed to decrease sleep time yet improve sleep quality and daytime alertness in a small group of healthy men and women.

It has been postulated that the reason why some people with normal blood levels of B12 may need megadoses of the vitamin is that they may have a B12 deficiency that is confined to the brain.

Methylcobalamin is now fairly easily available as a sublingual tablet, which is the best form in which to take it, as it is much better absorbed this way.

More info on Vitamin B12 and Sleep

http://www.livestrong.com/article/450425-vitamin-b12-sleep/

VITAMIN B12 & SLEEP

Vitamin B-12 deficiencies can cause dementia, psychosis and mood disturbances. These symptoms can appear in some people when their B-12 levels are only slightly lower than normal and well above those considered indicative of anemia. Because disturbed sleep is a common symptom of disorders that are known to involve B-12 deficiencies, some researchers have studied whether or not supplemental vitamin B-12 would improve sleep.

Different Forms of Vitamin B12 and Sleep

A few studies have shown improvements in sleep in response to vitamin B-12 supplementation. In a 1996 study published in "Neuropsychopharmacology," researchers reported differences in the way research subjects responded to either cyanocobalamin or methylcobalamin, which are different forms of vitamin B-12. Methylcobalamin significantly reduced sleep time, and subjects taking this form of the vitamin reported having good quality sleep and feeling more refreshed after taking the vitamin.

Increased Sensitivity to Light

Your internal circadian rhythm is sensitive to light. This is the reason that winter darkness will often disrupt those rhythms and lead to depression. In a 1992 article published in "Experentia," researchers found that subjects given vitamin B-12 had lower average melatonin levels. Furthermore, they had lower levels of melatonin when exposed to light than did subjects not given the vitamin. Supplementation did not, however, affect the timing of sleep. The researchers concluded that vitamin B-12 advanced the human circadian rhythm by increasing sensitivity to light; however, other research has shown no effect at all of vitamin B-12 on circadian rhythms. The Mayo Clinic's information sheet on vitamin B-12 stated that the evidence for this effect is weak.

Delayed Sleep Phase Disorder

Some people have sleep onset insomnia and difficulty waking up at the desired time, a condition known as "delayed sleep phase disorder." According to a 2009 article in the "Turkish Journal of Psychiatry," vitamin B-12 has been used successfully to treat this condition. Other treatments include light therapy, melatonin or chronotherapy.

Infant Sleep and Crying

Low vitamin B-12 levels during pregnancy are linked to excessive infant crying, according to a study published in the April 2011 issue of "Early Human Development." In this study, women were recruited during the 12th week of pregnancy and asked to give a blood sample, which was assessed for folate and vitamin B-12. After their infants were born, the women were asked to complete questionnaires about infant crying. There was no association between infant crying and folate, but there was a definite correlation with vitamin B-12 levels. Researchers speculate that prenatal vitamin B-12 may play a role in the maturation of the sleep-wake cycle.