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

sleep and stabilizer - Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression along with other mood disorders drifting off to sleep does not come easy. Night cramps and other neurological disorders also can make it hard to get the remainder we need. One of the most common factors behind insomnia is a dysfunction within the production and launch of brain chemicals called neurotransmitters.

Depression and insomnia can both result 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 an important 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 a crucial role in the production of serotonin. A profound malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, with regards to decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

natural sleep aids - Vitamin B6 has been seen as to be effective in the management of night leg cramps. One study showed significant remission and decrease in frequency, intensity and time period of leg cramps in 86% of patients taking B complex capsules. The research concluded that B complex supplements really 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 for example chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, 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 unwanted effects, such as irreversible neurological damage, when drawn in high doses above 2 grams each day, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease that are on L-dopa treatment as it can reduce the effectiveness of 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 is often used to successfully treat serious circadian disorders. B12 is most beneficial consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

natural sleeping aids - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also essential for maintenance of nervous system integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for regulation of 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 every one of these elements in a well-formulated sleep supplement will help you avoid addictive medications that cause side effects and substance dependence.