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

melatonin sleep aid - Sleep is really a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression and other mood disorders drifting off to sleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the others we need. One of the most common causes of 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 central to the nutrient that plays an important role in the production of serotonin. A serious malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is comparable to the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.

natural supplement for sleep - Vitamin B6 has been discovered 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 certainly are a relatively safe and effective alternative to prescription drugs in the strategy for nocturnal leg cramps.

Even if this nutrient can be obtained from food sources for example chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and grain, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those struggling with sleep disorders.

Since this is one of the few vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when drawn in high doses above 2 grams per 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 from the drug.

Other Nutrients Which will help

Although Vitamin B6 is can relieve insomnia, it's a good idea 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 most beneficial consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

herbs that help you sleep - Thiamine deficiency also can cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also extremely important for maintenance of nerves 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 a variety of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can assist you avoid addictive medications that cause side effects and substance dependence.