Supplement Series: Uridine (and the night shift worker)
The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, diet, or supplements prior to making any changes. Never disregard professional medical advice or delay in seeking it because of something you read in this publication (or the internet in general).
Uridine is a nucleoside, a component of ribonucleic acid (RNA), that plays a significant role in helping the body function properly. From maintaining healthy brain function to helping alleviate symptoms of depression to improving metabolism and sleep, uridine is essential for your mental and physical well-being.
While everyone needs to make sure they have satisfactory uridine levels, it is especially important for night shift workers to monitor their uridine intake.
How uridine helps night shift workers
While this nucleoside is still being researched, it has already been shown to have a host of health benefits that are particularly useful for night shift workers. Night shift workers tend to struggle with the effects of receiving limited amounts of sleep each night, and this can take a toll on the body over time.
Maintaining adequate uridine levels can help fight against these health issues and keep the body functioning properly in spite of the challenges that come with sleeping and working on an unconventional schedule.
Here are a few of the ways uridine helps support healthy body function:
- Uridine can improve sleep quality. If you work the night shift, it is highly likely that you are struggling with a sleep disorder. Whether you have trouble falling asleep, staying asleep, or receiving high quality sleep, your sleep disorder can lead to larger issues regarding your mood, your mental health, and your physical health. Uridine can have a positive impact on your ability to get high quality sleep at night.
- Uridine can help relieve symptoms of depression. The combination of sleep deprivation, challenging work assignments, and minimal exposure to sunlight can cause many night shift workers to experience depression and other mood disorders. Studies have shown that uridine can be helpful in combating depression, and it can even have an antidepressant-like effect on users.
- Uridine can help increase focus. When you’re not sleeping well, it will eventually affect your memory and your ability to concentrate. As a night shift worker, it is critical that you are able to maintain focus while working, even if you are feeling the effects of sleep deprivation or low-quality sleep. Uridine helps improve cognitive function, which increases your ability to focus, make decisions, solve problems, and stay alert.
When you work the night shift, these health benefits and solutions are invaluable. Although working nights puts you at a greater risk for experiencing many different health issues, you can be proactive about maintaining good health by increasing your intake of minerals, vitamins, and nutrients, and other components your body needs to thrive.
When you increase your uridine intake, it can help you manage everything from your depression to your cell membrane health. If you are not sure whether or not you are receiving the proper amount of uridine each day, find out ways to manage your uridine levels and boost your uridine levels.
Managing your uridine intake
While too much uridine can be problematic for the body, it is crucial for everyone to maintain healthy uridine levels.
Two of the main ways you can ensure that your body has enough uridine is through monitoring your diet and taking supplements.
Here are a few tips for improving your uridine intake through food and supplements:
Eating foods high in uridine
If you need to increase your uridine intake, there are certain foods you should consider including in your diet:
- Nutritional yeast
- Goat’s milk
- Mushrooms
- Walnuts
- Broccoli
- Oats
- Fish
- Tomatoes
Sprinkle a bit of nutritional yeast over a bowl of popcorn, rice, pasta, or veggies the same way that you would add shredded or grated cheese. This will add flavor while providing a good amount of uridine.
When you prepare light meals and snacks to take to work, try adding a bit of nutritional yeast or packing a handful of almonds or a small side of broccoli to increase your uridine levels and stay alert throughout your shift.
Taking uridine supplements
You can find uridine in the form of uridine monophosphate supplements. These supplements typically contain between 200 and 350 mg of uridine per capsule.
It is recommended that individuals receive between 250–500 mg of uridine each day, and modifying your diet to include foods that are high in uridine or taking a uridine monophosphate supplement can make a huge difference when it comes to your health.
As a night shift worker, it is important that you do not take your health lightly. If you want the health benefits that come from uridine, make sure you take steps to boost your uridine intake.
Night Shift Nutrition is a community focused on living your best life, while working nights. We do this by sharing our experiences and science based educations. The point is to not only survive working nights but to thrive! If this sounds like something you’d like to be a part of you can apply to join our facebook group or subscribe to our email list.
