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

best natural sleep aid - Sleep is really a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps along with other neurological disorders may also make it hard to get the remainder we need. One of the most common factors behind insomnia is a dysfunction inside the production and release 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 is the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

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

natural supplement for sleep - Vitamin B6 has been seen as to be effective in the management 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 really are a relatively safe and effective alternative to prescription drugs in the strategy for nocturnal leg cramps.

Even though 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 often recommended for those suffering from sleep disorders.

Since this is mostly of the vitamins that can have toxic negative 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 to use in those with Parkinson's disease that are on L-dopa treatment as it can certainly reduce the effectiveness from 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 form that supports and maintains the central nervous system and promotes healthy degrees of brain chemicals.

natural sleep supplements - Thiamine deficiency also can cause sleep disturbances. Folic acid (Vitamin B9) is also essential for maintenance of nervous system integrity and, when taken and also other vitamins, can regulate serotonin production and mood. Calcium and magnesium 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 each one of these elements in a well-formulated sleep supplement can assist you avoid addictive medications that cause side effects and substance dependence.