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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural supplements for sleep - Sleep can be a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression along with other mood disorders falling asleep does not come easy. Night cramps along with other neurological disorders may also make it hard to get the remainder we need. One of the most common reasons for insomnia is a dysfunction within 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 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 will 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 an important role in the production of serotonin. A serious malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is comparable to the effect of serotonin depletion, when it comes to decreased deep temperature, altered REM patterns and shortening with the periods of deep sleep.
natural remedies for sleeping - Vitamin B6 has been found to be effective in the treating night leg cramps. One study showed significant remission and lowering of frequency, intensity and time period 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.
Although this nutrient can be obtained from food sources including chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, 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 side effects, such as irreversible neurological damage, when drawn in high doses above 2 grams each day, it should be consumed after consultation with your physician. It is contraindicated to use in those with Parkinson's disease that are on L-dopa treatment as it can reduce the effectiveness with the drug.
Other Nutrients That Can 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). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It's been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a questionnaire that supports and maintains the nervous system and promotes healthy levels of brain chemicals.
natural sleep aids - Thiamine deficiency also can cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of central nervous system integrity and, when taken and also 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 can help you avoid addictive medications that cause side effects and substance dependence.
