Loriann Santistevan
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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural sleep aid - Sleep can be 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 remainder we need. One of the most common factors behind insomnia is a dysfunction within the production and discharge 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 very important 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 is 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. A serious malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening with the periods of deep sleep.
natural supplements for 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 are a relatively safe and effective option 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 grain, a supplement containing 10 to 75 mg of vitamin B6 is usually 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 used high doses above 2 grams daily, it should be consumed after consultation together with your physician. It is contraindicated to be used in those with Parkinson's disease who're on L-dopa treatment as it can certainly reduce the effectiveness from the drug.
Other Nutrients That will 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 better consumed as methylcobalamin, a form that supports and maintains the central nervous system and promotes healthy amounts of brain chemicals.
natural sleep aid - Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also extremely important for maintenance of nervous system integrity and, when taken as well as other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for regulating 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 will help you avoid addictive prescription medications that cause side effects and substance dependence.
