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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
herbs that help you sleep - Sleep is really a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps as well as other neurological disorders also can make it hard to get the remainder we need. One of the most common reasons for insomnia is a dysfunction within the production and launch 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 a significant 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 central to the nutrient that plays a crucial role in the production of serotonin. A profound malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening with the periods of deep sleep.
natural supplement for sleep - Vitamin B6 has been discovered to be effective in the management 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 analysis concluded that B complex supplements really are a relatively safe and effective option to prescription drugs in the strategy to nocturnal leg cramps.
Even if 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 daily, it should be consumed after consultation with your physician. It is contraindicated for use in those with Parkinson's disease that are on L-dopa treatment as it could reduce the effectiveness with the drug.
Other Nutrients That Can Help
Although Vitamin B6 is can relieve insomnia, it's best 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 levels of brain chemicals.
all natural sleep aid - Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also essential 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 will help you avoid addictive medications that cause side effects and substance dependence.
