Katy Showalter

De BISAWiki

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

melatonin sleep aid - Sleep can be a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression along with 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 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 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 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 an important role in the production of serotonin. An amazing malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, with regards to decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

supplement to help you sleep - Vitamin B6 has been found to be effective in the treatment of night leg cramps. One study showed significant remission and lowering of frequency, intensity and duration 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 to nocturnal leg cramps.

Although this nutrient can be obtained from food sources including 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 struggling with sleep disorders.

Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams daily, it should be consumed after consultation along with your physician. It is contraindicated to be used in those with Parkinson's disease who're on L-dopa treatment as it can 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 best consumed as methylcobalamin, a questionnaire that supports and maintains the nervous system and promotes healthy degrees of brain chemicals.

natural sleep supplements - Thiamine deficiency can also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also extremely important for maintenance of central nervous system integrity and, when taken as well as 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 all these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.