The Role of Dietary Supplements in Improving Sleep and Daytime Function for Shift Workers
- R.E. Hengsterman
- Oct 2
- 2 min read
Updated: 1 day ago
This article references a peer-reviewed systematic review and meta-analysis published in Frontiers in Nutrition, 2022.)
Author Expertise and Perspective
As a nurse and long-term night-shift worker, I’ve witnessed firsthand the toll that irregular hours take on the body and mind. My ongoing work—including The Shift Worker’s Paradox—examines the intersection of circadian disruption, occupational health, and real-world solutions grounded in science. The following summary and commentary reflect both lived experience and evidence-based analysis.
The Challenge of Shift Work
Shift work disrupts the body’s circadian rhythm, the biological clock that governs sleep, hormones, and metabolism. Over time, this disruption can contribute to:
Sleep fragmentation and chronic fatigue
Impaired attention and decision-making
Mood disorders such as anxiety and depression
Increased risk of metabolic and cardiovascular disease
Among these, sleep quality and daytime function remain the most immediate and measurable challenges.
Evidence from the Literature: What the Data Show
Source: Wu, Y., Huang, X., Zhong, C., Wu, T., Sun, D., Wang, R., Zhan, Q., & Luo, H. (2022). Efficacy of Dietary Supplements on Sleep Quality and Daytime Function of Shift Workers: A Systematic Review and Meta-Analysis. Frontiers in Nutrition, 9, 850417. https://doi.org/10.3389/fnut.2022.850417
This meta-analysis synthesized 12 studies encompassing 917 shift-working participants. The authors evaluated supplements such as melatonin, probiotics, zinc, omega-3 fatty acids, and vitamins.
Key Findings
These findings suggest that dietary supplements (DSs) may enhance restorative sleep and reduce daytime fatigue, though not necessarily improve cognitive or emotional performance.
Why Supplements May Help Shift Workers
Shift workers’ circadian misalignment triggers hormonal and inflammatory imbalances. Certain supplements may help regulate these processes:
Melatonin: Restores sleep-wake timing disrupted by night shifts.
Probiotics: Improve gut-brain signaling linked to sleep and mood.
Zinc: Supports immune and neurological balance.
Omega-3 & Vitamin C: Combat oxidative and inflammatory stress caused by irregular schedules.
While these interventions are generally affordable and accessible, results vary depending on dose, duration, and individual physiology.
Safety Profile and Practical Considerations
Across the included studies, adverse effects were mild and transient, including occasional headache or dizziness. No serious events were reported—making DSs a relatively safe option compared to prescription hypnotics, which carry dependency and tolerance risks.
However, supplements are not a substitute for good sleep hygiene. Workers should prioritize dark environments, consistent sleep windows, and strategic caffeine use alongside any supplementation.
Key Takeaways
Effectiveness: Supplements modestly improve sleep and daytime alertness in shift workers.
Safety: Generally safe with minimal side effects.
Limitations: Evidence is heterogeneous; larger, long-term trials are needed.
Application: Best used as part of a holistic recovery strategy that includes sleep environment, nutrition, and light exposure management.
Clinical and Real-World Implications
For healthcare providers, these findings reinforce the need for individualized, evidence-based recommendations for night-shift staff and patients who work irregular hours. For shift workers, understanding how and why certain supplements work empowers self-care rooted in data—not marketing hype.
Author: R.E. Hengsterman, MSN, MA, M.E., RN
Registered nurse, night-shift administrator, and author of The Shift Worker’s Paradox
For educational purposes only. Not medical advice.
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