Gabrielle Ramon

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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps

melatonin sleep aid - Sleep is really a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression as well as other mood disorders dropping 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 inside the production and discharge 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 is the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

Vitamin B6, or pyridoxine, is a vital nutrient that plays a crucial role in the production of serotonin. A serious malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening with the periods of deep sleep.

melatonin sleep - Vitamin B6 has been seen as to be effective in the management of night leg cramps. One study showed significant remission and reduction 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 strategy 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 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 each day, it should be consumed after consultation with your physician. It is contraindicated to use in those with Parkinson's disease who are on L-dopa treatment as it could reduce the effectiveness from the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it's best 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 has been used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, an application that supports and maintains the nerves and promotes healthy degrees of brain chemicals.

natural supplements for sleep - Thiamine deficiency also can cause sleep disturbances. Folic acid (Vitamin B9) is also extremely important for maintenance of nervous system integrity and, when taken as well as 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 a number 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 prescription drugs that cause side effects and substance dependence.