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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
melatonin sleep pills - Sleep can be a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps along with other neurological disorders can also make it hard to get the remainder we need. One of the most common causes of insomnia is a dysfunction within the production and discharge 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 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 a vital nutrient that plays a vital role in the production of serotonin. An amazing malfunctioning of the central nervous system, 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, with regards to decreased deep body's temperature, altered REM patterns and shortening with the periods of deep sleep.
sleep stabilizer - Vitamin B6 has been found to be effective in the treatment of night leg cramps. One study showed significant remission and reduction in frequency, intensity and amount of leg cramps in 86% of patients taking B complex capsules. The research concluded that B complex supplements are a relatively safe and effective substitute for 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 grain products, a supplement containing 10 to 75 mg of vitamin B6 is usually recommended for those struggling with sleep disorders.
Since this is one of the few vitamins that can have toxic negative effects, such as irreversible neurological damage, when taken in high doses above 2 grams each 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 That 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). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It is often used to successfully treat serious circadian disorders. B12 is most beneficial consumed as methylcobalamin, a form that supports and maintains the nerves and promotes healthy degrees of brain chemicals.
supplement to help you sleep - Thiamine deficiency may also cause sleep disturbances. 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 assist you avoid addictive medications that cause side effects and substance dependence.
