Loraine Bretz
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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural sleep aid - Sleep can be a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders drifting off to sleep does not come easy. Night cramps and other neurological disorders may also make it hard to get the rest we need. One of the most common reasons for insomnia is a dysfunction inside the production and release 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 important 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 an important role in the production of serotonin. An amazing malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is comparable to the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.
sleep and stabilizer - Vitamin B6 has been found to be effective in the management of night leg cramps. One study showed significant remission and reduction in frequency, intensity and time period 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 strategy for nocturnal leg cramps.
Although this nutrient can be obtained from food sources including chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, 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 unwanted effects, such as irreversible neurological damage, when drawn in high doses above 2 grams per day, it should be consumed after consultation with your physician. It is contraindicated for 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 That Can Help
Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins affecting brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, a questionnaire that supports and maintains the nerves and promotes healthy amounts of brain chemicals.
natural supplement for sleep - Thiamine deficiency may also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also very important for maintenance of nerves integrity and, when taken and also other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for unsafe effects of 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 all these elements in a well-formulated sleep supplement will help you avoid addictive medications that cause side effects and substance dependence.
