The Best Vitamin for Night Shift Workers

Shift work, especially at night, can interrupt your body’s natural functioning.

According to a 2023 review in Healthcare, night shifts can disrupt your sleep-wake cycle, which has been linked to health issues like insomnia and depression. Shift work is also associated with nutrient deficiencies, especially of vitamin D.

While it may not be possible to change your work schedule, there are ways to address nutrient deficiencies through small lifestyle changes, like adjusting your diet and taking supplements.

Here’s what the research says about nutrition for night shift workers.

Night Shift Workers May Lack Vitamin D

Night shift workers might have less exposure to sun, which is the primary way your body gets vitamin D, according to the Office of Dietary Supplements.

This fat-soluble nutrient works with calcium to promote strong bones and prevent osteoporosis. It's also involved in cell production, neuromuscular and immune function, and the reduction of inflammation, according to the Office of Dietary Supplements.

A systematic review published in 2022 in the International Journal of Environmental Research and Public Health found that shift workers are far more likely to be deficient in vitamin D and that supplementing with vitamin D may be helpful.

The Office of Dietary Supplements recommends a daily intake of 600 to 800 IU of vitamin D for all adults. Visit your doctor for a blood test and personalized dosage recommendations.

Other Potential Vitamin Deficiencies

Aside from research on vitamin D, there are few studies exploring the nutrient deficiencies of shift workers. But the overall consensus seems to be that shift workers have a harder time meeting their nutritional needs, and that this can cause negative health effects.

For example, a study published in 2022 in the Journal of Turkish Sleep Medicine found that shift workers skipped meals more often, ate faster, and drank less water and more coffee than non‐shift workers. Additionally, these shift workers consumed less than the recommended dose of vitamin A, K, C, B1, B6, B12, and folate, as well as minerals like iron, magnesium, and zinc.

A study published in 2022 in Nursing Open surveyed a group of nurses, 72 percent of whom had night shift rotation, and found that those who consumed less vitamin B6 and B12 experienced more mental distress. It’s important to note that, due to the design of this study, it’s not possible to conclude that vitamin B deficiency is the cause of this mental distress.

Perhaps more helpfully, there have also been studies exploring the benefits of a nutrient-rich diet and improved health outcomes in shift workers. One 2022 article published in Nutrition & Food Science studied the impact of improved diet on health.

From the results, the researchers concluded that an improved diet (particularly the Mediterranean diet) may be helpful for reducing burnout.

The Mediterranean diet is plant-based and mainly consists of fruits, vegetables, whole grains, nuts and seeds, and healthy oils, according to Mayo Clinic.

The researchers also noted that eating well on rest days can have a positive impact on health outcomes. This means that, while it may be hard to eat healthfully during your shift, catching up on off days can go a long way.

Focus on Food First (If You Can)

If you’re looking to improve your nutrition, your doctor will likely encourage you to eat foods that are high in vitamins and minerals before exploring supplements.

Vitamin D is found naturally in a few foods, such as the flesh of fatty fish (like salmon or tuna), egg yolks, and cheese. Additionally, many foods in the United States are fortified with vitamin D, like milk and breakfast cereals, according to the Office of Dietary Supplements.

If you’re worried about a vitamin deficiency, it’s always best to see a doctor for testing before starting any supplements.