Karyn Petersen

De BISAWiki

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

supplement to help you sleep - Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders dropping off to sleep does not come easy. Night cramps as well as other neurological disorders may also make it hard to get the others we need. One of the most common causes of insomnia is a dysfunction within the production and release of brain chemicals called neurotransmitters.

Depression and insomnia can both be a consequence of 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 an essential nutrient that plays an important role in the production of serotonin. A serious malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia might occur 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 temperature, altered REM patterns and shortening from the periods of deep sleep.

natural supplements for sleep - Vitamin B6 has been found 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 are a relatively safe and effective option to prescription drugs in the treatment for nocturnal leg cramps.

Even if 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 often recommended for those experiencing sleep disorders.

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

Other Nutrients That will 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). B12 promotes sleep and modulates the circadian rhythm and brain temperature. It's been used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, a form that supports and maintains the nerves and promotes healthy amounts of brain chemicals.

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