Foods rich in Vitamin B2 are known to be sleep inducers. This is because Vitamin B2 regulates many amino acids, including tryptophan. This amino acid, L-tryptophan, affects the part of the brain that governs sleep.
This is due to the fact that the body converts this amino acid, tryptophan, into serotonin, which is then converted into melatonin, a sleep triggering hormone. Melatonin is important in the regulation of our sleep-wake cycles. Thus melatonin is a natural aid to better sleep.
Hence, body needs adequate amount of VitaminB2 to produce serotonin, which is then converted to melatonin. Both serotonin and melatonin make you feel relaxed and sleepy.
The recommended amount of Vitamin B2 per day is 1.5 mg for men and 1.3mg for women.
Brewer’s yeast is the richest natural source of Riboflavin. Other sources rich in Vitamin B2 are milk, eggs, Bananas, spinach, fish, nuts, broccoli, wholegrain wheat, wholegrain rice and organ meats. Dietary sources like nuts, broccoli, spinach and fish provide magnesium in addition to Vitamin B2. Magnesium is also known to aid deep sleep. Foods like Bananas, in addition to containing Vitamin B2 also contain melatonin. Thus supply of exogenous melatonin also helps boost melatonin levels and help prepare your body for sleep. Whole wheat also forms important dietary source since it is rich in Vitamin B2 content and carbohydrates as well. Carbohydrates or starches are very important for the amino acid tryptophan to be most effective. This is because, on consumption of carbohydrates, the body releases insulin, which pushes all the amino acids except tryptophan into muscle cells. This leaves tryptophan first in line to get to the brain, to be converted to serotonin and then to melatonin.
More Articles :