Nutritional elements needed to relieve insomnia include tryptophan, B vitamins, magnesium, zinc and calcium.
1. Tryptophan: Tryptophan is an important raw material for the synthesis of 5-hydroxytryptophan, and when 5-hydroxytryptophan content is high, brain excitability decreases, and the human body will have a sense of drowsiness, so supplementation of tryptophan is conducive to the improvement of insomnia symptoms.
2. B vitamins: B vitamins include vitamin B₁, B₂, B₁₂, folic acid and niacin, etc. Especially vitamin B₁₂ and folic acid, which have the effect of promoting sleep.
3. Magnesium: When the concentration of magnesium increases, the excitability of the nervous system will be significantly reduced, which can reduce brain activity and promote sleep.
4. Zinc: Zinc can promote the metabolism of nerve cells in the brain, and has the effect of improving insomnia.
5. Calcium: about 1% of the calcium in the human body is distributed in the form of ions in the blood and body fluids, which is an important ion in regulating the excitability of the nervous system, and an increase in the concentration of calcium ions can help reduce the excitability of the nervous system.
The above nutrients can be obtained from food, as well as from related medications and dietary supplements.
However, it is important to note that these nutrients can only help with sleep and do not have a therapeutic effect. If the symptoms of insomnia are severe, it is still necessary to consult a doctor and follow medical advice.