Barbie Benjamin
De BISAWiki
Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural sleep aids - Sleep can be a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression as well as other mood disorders falling asleep does not come easy. Night cramps along with other neurological disorders also can make it hard to get the others we need. One of the most common reasons for insomnia is a dysfunction within the production and discharge of brain chemicals called neurotransmitters.
Depression and insomnia can both result from imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is essential in the production of the sleep hormone melatonin and, among other functions, plays a major role in regulating sleep, alleviating depression, controlling mood, appetite, and sensitivity to pain. Serotonin regulation may be the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.
Vitamin B6, or pyridoxine, is an essential nutrient that plays a vital role in the production of serotonin. A profound malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.
natural sleep supplements - Vitamin B6 has been found to be effective in the treatment of night leg cramps. One study showed significant remission and lowering of frequency, intensity and amount of leg cramps in 86% of patients taking B complex capsules. The study concluded that B complex supplements are a relatively safe and effective option to prescription drugs in the treatment for nocturnal leg cramps.
Even if this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and grain, a supplement containing 10 to 75 mg of vitamin B6 is usually recommended for those suffering from sleep disorders.
Since this is mostly of the vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when taken in high doses above 2 grams per day, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease that are on L-dopa treatment as it can certainly reduce the effectiveness with the drug.
Other Nutrients Which will help
Although Vitamin B6 is can relieve insomnia, it's a good idea taken in combination with other B-vitamins affecting brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). B12 promotes sleep and modulates the circadian rhythm and brain temperature. It is often used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, an application that supports and maintains the central nervous system and promotes healthy amounts of brain chemicals.
natural sleep supplements - Thiamine deficiency may also cause sleep disturbances. Folate (Vitamin B9) is also essential for maintenance of nerves integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for regulation of nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.
Besides these nutrients, there are a number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking each one of these elements in a well-formulated sleep supplement will help you avoid addictive prescription drugs that cause side effects and substance dependence.
