Rachel Moye

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

natural sleeping pills - Sleep can be a process that rejuvenates and refreshes us. But 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 also can make it hard to get the rest 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 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 may 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 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 resembles 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 supplement for sleep - Vitamin B6 has been seen as to be effective in the treatment 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 analysis 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 whole grains, a supplement containing 10 to 75 mg of vitamin B6 is frequently recommended for those experiencing sleep disorders.

Since this is one of the few 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 together with your physician. It is contraindicated to use in those with Parkinson's disease who are on L-dopa treatment as it can reduce the effectiveness from the drug.

Other Nutrients That will 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 is often used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, an application that supports and maintains the nerves and promotes healthy amounts of brain chemicals.

natural sleeping pills - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also essential for maintenance of central nervous system integrity and, when taken and also 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 numerous of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.