“Vitamin B3, a vital nutrient, plays a crucial role in overall health and well-being. Interestingly, its biochemical pathways intersect with the synthesis of two key neurotransmitters: serotonin and melatonin. These hormones are essential for regulating sleep and mood. While a direct link between vitamin B3 deficiency and sleep or mood disorders isn’t established, disruptions in these interconnected pathways can potentially contribute to sleep disturbances and mood fluctuations.”
As a third-year MBBS student, we have learned that deficiency of Vitamin B3 causes the disease called Pellagra. We have also remembered the mnemonics for pellagra, they all start with D – Diarrhoea, Dermatitis, Dementia, Dyssebacea, and Death. Today of course incidence of Pellagra has been very low. But how Vitamin B3 which is essential in cellular metabolism can cause disturbances in sleep? They are totally unrelated.
Today we shall discuss two little-known yet very important health effects of Vitamin B3 deficiency.
Tryptophan is one of the Essential Amino acids. it is required for the synthesis of Vitamin B3. 60 mg of tryptophan is converted to 1 mg of Vitamin B3 ( Niacin). Tryptophan is also a precursor of Serotonin and melatonin.
- Niacin: Niacin is a part of NAD. NAD and NADP are required by every cell for generating ATP. ATP is the currency of energy in life. Our cells need energy to function. Whatever energy foods we eat are finally converted to calories inside our cells and dispensed as ATPs. The eyes use ATP to see, Muscles use ATP to flex and heart need them to beat, lungs to breathe, kidneys to filter. NAD is a very important molecule for the survival of cells.
- Serotonin: Serotonin is the molecule of happiness. When it is lacking, depression sets in.
- Melatonin: Melatonin is the molecule of sleep. It is produced by the pineal gland. Within two hours of its secretion, sleepiness overcomes our body.
How deficiency of Vitamin B3 can cause Sleep Disturbance & Mood Disturbance ?
The production of energy is more important than a disturbance of sleep or mood. Hence Niacin formation always supersedes the production of Serotonin or melatonin in our body. Whenever there is a deficiency of Vitamin B3, all the available tryptophan is used up for the production of Niacin. As a result synthesis of Serotonin and melatonin is reduced. Thus a deficiency of vitamin B3 results in disturbances of sleep or mood, though indirectly.
How did Edison’s invention disrupt the rhythm of the sleep and wake cycle of our world?
Pre-Electric Nights and Modern Sleep Disruptions
Before the advent of electric lighting, the world transitioned from daylight to darkness gradually, bathed in the reddish hues of sunset. This natural light cycle stimulated the production of melatonin, a hormone that induces sleepiness. As the sun dipped below the horizon, our bodies would naturally prepare for rest.
Today, we can replicate this calming effect with red-light therapy, which mimics twilight conditions in our bedrooms. By using a reddish night light, we can signal to our bodies that it’s time to wind down and prepare for sleep.
In contrast, the blue light emitted by electronic devices, particularly those with screens, suppresses melatonin production. This disruption of our circadian rhythm, the body’s internal clock, can lead to sleep disturbances and other health issues. The circadian rhythm governs various cyclical processes, including insulin production, hormone secretion, and overall biological functions.
Edison’s invention of electric light, while revolutionizing the world, has inadvertently contributed to the rise of insomnia. The constant exposure to artificial light, particularly the blue light emitted by electronic devices, disrupts our natural sleep-wake cycle, making it harder to fall asleep and stay asleep. Here is the role of melatonin on our sleep-wake cycle.
- Melatonin production: Your body naturally produces melatonin in response to darkness. Darkness triggers the pineal gland in your brain to release melatonin.
- Sleep onset: Melatonin can help you fall asleep faster by promoting feelings of sleepiness.
- Sleep quality: Melatonin may help improve sleep quality in some people.
- Regulation of sleep-wake cycle: Melatonin helps regulate your sleep-wake cycle, which is important for getting enough sleep and feeling refreshed during the day.
Tips to Minimise Blue Light Exposure at Night
- Limit screen time before bed: Avoid using electronic devices for at least an hour or two before bedtime.
- Use blue light filter apps: Many devices now have built-in blue light filter features or apps that can be downloaded to reduce blue light emission in the evening.
- Use night mode settings: If your device has a night mode setting, enable it in the evening. Night mode typically reduces the blue light output from the screen.
- Dim the lights: Dim the lights in your bedroom in the evening to create a relaxing environment that promotes sleep.
- Expose yourself to natural sunlight during the day: Getting regular exposure to natural sunlight during the day helps to regulate your circadian rhythm and can improve sleep quality at night.
By minimising blue light exposure in the evening and creating a relaxing bedtime routine, you can promote better sleep quality and improve your overall health and well-being.
Common Dietary source of Vitamin B3:
- Meat and Poultry: Chicken, turkey, beef, pork
- Fish: Tuna, salmon, mackerel
- Nuts and Seeds: Peanuts, sunflower seeds, pumpkin seeds
- Legumes: Lentils, beans, chickpeas
- Fortified Cereals: Breakfast cereals, bread, pasta
- Dairy Products: Milk, cheese, yogurt
- Vegetables: Mushrooms, potatoes, green peas
Dr Ramakanta's Ideas 