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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural supplements for sleep - Sleep is 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 as well as other neurological disorders may 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 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 essential 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. A serious malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, with regards to decreased deep temperature, altered REM patterns and shortening with the periods of deep sleep.
stabilize sleep - Vitamin B6 has been seen as to be effective in the treatment of night leg cramps. One study showed significant remission and reduction in frequency, intensity and time period 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 alternative to prescription drugs in the treatment 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 grain products, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those experiencing sleep disorders.
Since this is one of the few vitamins that can have toxic unwanted 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 with the drug.
Other Nutrients That will help
Although Vitamin B6 is can relieve insomnia, it's best taken in combination with other B-vitamins affecting brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). B12 promotes sleep and modulates the circadian rhythm and brain temperature. It is often used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, an application that supports and maintains the central nervous system and promotes healthy levels of brain chemicals.
herbs to help you sleep - Thiamine deficiency can also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also very important for maintenance of central nervous system integrity and, when taken along with 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 all these elements in a well-formulated sleep supplement will help you avoid addictive medications that cause side effects and substance dependence.
