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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural sleep aids - Sleep is a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression and other mood disorders drifting off to sleep does not come easy. Night cramps along with other neurological disorders may also make it hard to get the others we need. One of the most common reasons for insomnia is a dysfunction within the production and launch of brain chemicals called neurotransmitters.
Depression and insomnia can both derive 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 will 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 an important role in the production of serotonin. A profound malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening with the periods of deep sleep.
all natural sleep aid - Vitamin B6 has been found to be effective in the management of night leg cramps. One study showed significant remission and decrease in 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 for example chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grain products, a supplement containing 10 to 75 mg of vitamin B6 is frequently recommended for those suffering from sleep disorders.
Since this is one of the few 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 with your physician. It is contraindicated to be used in those with Parkinson's disease who're on L-dopa treatment as it could reduce the effectiveness from 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 which affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It's been used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.
natural sleep remedies for insomnia - Thiamine deficiency may also cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nerves integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for regulating nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.
Besides these nutrients, there are numerous of herbs that reduce anxiety, nervous tension and promote relaxation. Taking every one of these elements in a well-formulated sleep supplement can help you avoid addictive prescription drugs that cause side effects and substance dependence.
