I published a comprehensive vitamin&rarr on 2024-6-28; death risk increased by 4%← 390,000 people, more than 20 years of data, reader Jeff Wu responded on 2025-7-23:
Professor Lin is safe~ I would like to ask your family that because work is night shift (1900-0900) has been working day and night, and they have been sleeping for 5-6 hours after deducting the commuting time before and after. And because of the tight time, there is only one meal in the day and has the chance to (or even no) get a balanced diet. I am expected to do this job for another two years. So is she suitable for supplementing "low doses" of comprehensive vitamins, minerals or antioxidants in these two years? Or can the professor recommend better practices for such a situation? I hope the professor can give me some advice, thank you.The current research has not been determined by whether night shift workers need to take supplements. Please see the Efficacy of Dietary Supplements on Sleep Quality and Daytime Function of Shift Workers: A Systematic Review and Meta-Analysis (Eficacy of Dietary Supplements on Sleep Quality and Daytime Function of Shift Workers: A Systematic Review and Meta-Analysis). There are many types of dietary supplements, but each type has a limited number of inclusions and cannot be performed to eliminate high levels of disparity. Given these limitations, we still need more well-designed random inspections to make the results more conclusive.
Dr. Emma Farley is an associate professor at the University of California, San Diego and the moderator of the Night Shift Wellness website. She published Supplements for Shift Workers on 2023-6-28. "It is important to remember that although replenishings are under supervision, they do not follow the same strict standards as drug prescribed. In addition, many manufacturers do not adhere to established standards. These companies often make unfounded publicity about the benefits of their products, and spend money on social media to redo them. , and distort the ingredients on the label. This is a large, billion-dollar industry, and its profits may be higher than consumers' needs. ”
Then she discussed the following supplements:
1.Omega-3: We need to earn from our diet Omega-3, not supplement. Omega-3 is not recommended for the main body of specializing in the study of heart disease. For example, the Canadian Cardiovascular Association advises people not to take non-prevention Omega-3.
2. Group B vitamins: Most people do not need it, but vegetarians should replenish B12 regularly.
3.Cathione: Not required. Foods rich in cetathione, such as cruciferous vegetables, garlic, chicken eggs, fruits, beans and lean protein should be eaten.
4.参: Most people don't need it. However, if you suffer from mitochondria, supplementation may help.
5. Probiotics: No. Although we know that tract bacteria seem to be of great importance to many systems in our bodies, the results of probiotic supplements often come from mixed reviews and even no benefit.
6. Vitamin D: You only need a short exposure of sunlight (two times a week, 5-10 minutes each time) to make your skin produce enough vitamin D. On rest days, do as much as possible to shine the sun. You can also snoop the sun before work.
7. Iron: This depends on personal needs (such as iron-deficient blood), not because of night shifts.
8. Vitamin C: No. Eat citrus fruits, tomatoes, and green leaves vegetables to get enough vitamin C.
9. Comprehensive Vitamin: These supplements are often a waste of money. Some studies have even discovered potential hazards.
I fully agree with Dr. Emma Farley's suggestion. As for the reader Jeff Wu’s question, “Can the professor recommend better practices for such a situation?”, my suggestion is to follow the guide to the two regular medical institutions below.
American Nurse Journal (American Nursing Journal) published Nursing, night shift, and nutrition on June 4, 2020. It does not mention supplements, but there are a few suggestions:
1. Choose some light snacks such as fruits, vegetables, protein (fruit, eggs, gravy, stewed fish) and salads.
2. Have a full meal before work. Studies have shown that eating breakfast, regular meals all day, and eating nutritious snacks during night shifts will bring some benefits. If possible, please use the rest time to enjoy snacks with colleagues.
3. Appropriate use of caffeine can improve vigilance, vigilance and mental exercise; however, caffeine may interfere with sleep when night shift workers want to rest. Since caffeine reduces sleep efficiency, sleep time, slow-wave sleep and rapid eye sleep, caution should be taken. One to two cups of coffee (100 to 200 mg) should be limited to 30 to 60 minutes before the wheel shift. Plan to avoid caffeine 4 to 6 hours before sleep.
4. Avoid high fat, high density sugars and carbohydrates. These foods can have an impact on the credit, making it easier to experience fatigue and energy fluctuations during night shifts.
The US CDC published Diet Suggestions for Night-Shift Nurses on March 31, 2020. It does not mention supplements, but there are a few suggestions:
1. Avoid eating or reducing intake between midnight and 6 a.m. Follow the normal night meal rules as much as possible, and divide every 24-hour meal time into three meals.
2. When energy is needed, please increase your feeding frequency.
3. During the duty period, please eat high-quality foods such as vegetables, salads, vegetable soups, fruits, whole grain sandwiches, fines, cheese, eggs, fruits and green tea.
4. Avoid high-sugar products and low-fiber carbohydrate foods. These foods can increase sleepiness, so avoid eating them when you feel sleepy or need to stay alert.
5. Dine with colleagues as much as possible in a comfortable environment away from the workplace.
Original text: Nutrition supplement for large night shiftsResponsibility editor: Gu Zihuan