Hermelinda Alleyne
De BISAWiki
Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural remedies to sleep - Sleep can be a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps and other neurological disorders also can make it hard to get the others we need. One of the most common causes of insomnia is a dysfunction inside the production and discharge of brain chemicals called neurotransmitters.
Depression and insomnia can both be a consequence of imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is very important in the production of the sleep hormone melatonin and, among other functions, plays a significant 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 a vital nutrient that plays an important role in the production of serotonin. A serious malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, with regards to decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.
sleep and stabilizer - Vitamin B6 has been found to be effective in the treatment of night leg cramps. One study showed significant remission and decrease in frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The study concluded that B complex supplements are a relatively safe and effective substitute for prescription drugs in the strategy to 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 usually recommended for those experiencing sleep disorders.
Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams each day, it should be consumed after consultation along with your physician. It is contraindicated for use in those with Parkinson's disease who're on L-dopa treatment as it could reduce the effectiveness with the drug.
Other Nutrients That Can Help
Although Vitamin B6 is can relieve insomnia, it's a good idea taken in combination with other B-vitamins that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin 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 degrees of brain chemicals.
stabilize sleep - Thiamine deficiency also can cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of central nervous system integrity and, when taken as well as 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 a variety of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive medications that cause side effects and substance dependence.
