Serina Bechtold
De BISAWiki
Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural sleep aid - Sleep is a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression along with other mood disorders dropping off to sleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the rest we need. One of the most common causes of insomnia is a dysfunction in the production and launch of brain chemicals called neurotransmitters.
Depression and insomnia can both result 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 an important 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 an essential nutrient that plays a vital role in the production of serotonin. An amazing 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 similar to the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening with the periods of deep sleep.
all natural sleep aid - 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 amount 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 substitute for 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 often recommended for those suffering from sleep disorders.
Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when used high doses above 2 grams per day, it should be consumed after consultation with your physician. It is contraindicated for use in those with Parkinson's disease who're on L-dopa treatment as it could reduce the effectiveness from the drug.
Other Nutrients Which will help
Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins which 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 most beneficial consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy amounts of brain chemicals.
melatonin sleep - Thiamine deficiency also can cause sleep disturbances. Folate (Vitamin B9) is also very important for maintenance of nerves integrity and, when taken and also 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 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.
