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

natural sleep aid - Sleep is 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 as well as other neurological disorders also can make it hard to get the others we need. One of the most common reasons for insomnia is a dysfunction within 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 essential 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 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. An amazing malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can 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 temperature, altered REM patterns and shortening of the periods of deep sleep.

stabilize sleep - Vitamin B6 has been seen as to be effective in the treating 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 are a relatively safe and effective option to prescription drugs in the treatment for nocturnal leg cramps.

Although 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 mostly of the vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when used high doses above 2 grams each day, it should be consumed after consultation along with your physician. It is contraindicated for use in those with Parkinson's disease who are on L-dopa treatment as it can certainly reduce the effectiveness with the drug.

Other Nutrients That will help

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

supplement to help you sleep - Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also extremely important 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 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 medications that cause side effects and substance dependence.