Micronutrients are essential nutrients that the body needs in small quantities in order to function optimally. These include vitamins and minerals, which are important for numerous metabolic processes, the functioning of the immune system and cell development. In contrast to macronutrients such as carbohydrates, proteins and fats, micronutrients do not provide energy, but are essential for health. Among other things, they support the formation of enzymes and hormones, cell repair and protection against oxidative stress. An adequate supply of micronutrients is also important for healthy sleep, as a deficiency can lead to symptoms such as difficulty falling asleep and staying asleep, tiredness and difficulty concentrating.

Which micronutrients are particularly important for sleep?

Some micronutrients are particularly important for restful sleep. These include the B vitamins, especially vitamins B6 and B12, which play a central role in the production of the sleep hormone melatonin. Magnesium, which relaxes the muscles and calms the nervous system, is also important. Zinc and iron support the functioning of the immune system and contribute to general physical recovery. Vitamin D, which our body can only produce itself under the influence of sunlight, is also important as it helps to regulate the sleep-wake rhythm. Where do you get these sleep-promoting micronutrients?

The best natural sources of these micronutrients

Sleep-promoting micronutrients such as magnesium, B vitamins, zinc and melatonin are found in a variety of foods. Magnesium is abundant in green leafy vegetables such as spinach and kale, in nuts and seeds, especially almonds and pumpkin seeds, and in wholemeal products. B vitamins, especially B6 and B12, are found in chickpeas, bananas, eggs and fish Zinc is found in meat, seafood, especially oysters, pulses and nuts.

The sleep hormone melatonin is found in sour cherries, tomatoes, walnuts and oatmeal, among other things. Of course, this does not mean that you will immediately feel tired after eating these foods. The amounts are usually very small, but it is good to know.

A varied diet with these foods can therefore help to improve the quality of sleep. Problems usually occur with strict diets, especially extreme elimination diets. However, individual nutrient requirements also depend heavily on lifestyle. Requirements increase during periods of stress or intensive sporting activity. Here it can be useful to supplement micronutrients in the form of food supplements in addition to the diet.

When nutrition is no longer sufficient

Sometimes the intake of micronutrients through food alone is not sufficient to cover the body's needs. There can be many reasons for this: an unbalanced or unbalanced diet, particularly stressful phases of life and health conditions such as chronic illnesses or digestive disorders can increase the need for micronutrients.

Environmental factors such as nutrient-poor soil and long transport routes can also reduce the nutrient density of food. Food supplements can therefore be useful to compensate for deficiencies and support health. They offer a targeted way of supplying the body with the vitamins and minerals it needs to function optimally. It is important that the supply can be ensured over a longer period of time. This is best achieved through routines that are fun and enrich life.

A simple routine for your day

As with habits for healthy sleep, it is also important to stay on the ball with micronutrients. It's best to choose a route that you can follow every day. This is one of the reasons why so-called all-in-one solutions are so popular, helping people to establish daily habits and micronutrient intake.

The great success of well-known brands with "green drinks" proves this assumption right. It is much easier to take micronutrients regularly if they are easy, quick and convenient to use. Of course, the flavour of the products should also be of a high standard, as this also determines the long-term success and enjoyment of the products. Please also ensure that these "green drinks" are of the best quality, guaranteed purity and a precise declaration of the ingredients.

BIOGENA ONE x SAMINA

SAMINA cooperates with Biogena One to improve sleep quality by optimising micronutrient supply. This partnership is based on the high quality and purity of Biogena products, which are manufactured in Austria according to strict production standards. Biogena One uses only high-quality ingredients without unnecessary additives, thus guaranteeing maximum purity and effectiveness. In addition, Biogena places great emphasis on transparency by openly communicating its production processes and ingredients and having each batch independently controlled. This allows you to create a daily routine for an optimal micronutrient supply and thus also improve your sleep. Regardless of what's going on in your life.

Finally, it's important to remember that a balanced diet is always the most important step in ensuring your supply, despite taking supplements.

Our regeneration experts in the SAMINA speciality shops will be happy to provide you with information about micronutrients and sleep.