Latina Garretson

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

vitamins that help you sleep - Sleep is really a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression and 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 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 result from imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is essential 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 an essential nutrient that plays a crucial role in the production of serotonin. An amazing malfunctioning of the 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 from the periods of deep sleep.

natural sleep aid - 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 research concluded that B complex supplements really are a relatively safe and effective option to prescription drugs in the strategy to 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 one of the few vitamins that can have toxic negative effects, such as irreversible neurological damage, when used high doses above 2 grams each day, it should be consumed after consultation together with your physician. It is contraindicated to be used in those with Parkinson's disease who're 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's a good idea taken in combination with other B-vitamins that affect 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, a questionnaire that supports and maintains the nerves and promotes healthy levels of brain chemicals.

vitamins that help you sleep - Thiamine deficiency may also 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 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 can help you avoid addictive prescription medications that cause side effects and substance dependence.