Sleep is a process that rejuvenates and refreshes us. But for many citizen who suffer from insomnia, depression and other mood disorders falling asleep 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 base causes of insomnia is a dysfunction in the output and release of brain chemicals called neurotransmitters.
Depression and insomnia can both corollary from imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is prominent in the output of the sleep hormone melatonin and, among other functions, plays a major role in regulating sleep, alleviating depression, controlling mood, appetite, and sensitivity to pain. Serotonin regulation is the basis for the activity of anti-depressant medications like Prozac, Paxil and Effexor.
Effexor Side Effects
Vitamin B6, or pyridoxine, is an indispensable nutrient that plays a crucial role in the output of serotonin. A profound malfunctioning of the central nervous system, neurologic disorders, muscle feebleness and insomnia can corollary from a deficiency of this crucial nutrient. The corollary of Vitamin B6 deficiency on sleep is similar to the corollary of serotonin depletion, in terms of decreased deep body temperature, altered Rem patterns and shortening of the periods of deep sleep.
Vitamin B6 has been found to be efficient in the rehabilitation of night leg cramps. One study showed indispensable remission and allowance in frequency, intensity and period of leg cramps in 86% of patients taking B complicated capsules. The study terminated that B complicated supplements are a relatively safe and efficient alternative to designate drugs in the rehabilitation for nocturnal leg cramps.
Although this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, 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 taken in 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 are on L-dopa rehabilitation as it can sacrifice the effectiveness of the drug.
Other Nutrients That Can Help
Although Vitamin B6 is can relax insomnia, it is best taken in combination with other B-vitamins that sway brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes wholesome levels of brain chemicals.
Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also very prominent for maintenance of nervous system integrity and, when taken along with other vitamins, can regulate serotonin output and mood. Calcium and magnesium are prominent for regulation of nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.
Besides these nutrients, there are a whole of herbs that sacrifice anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive designate medications that cause side effects and substance dependence.
Vitamins For Sleep - Vitamins B6 Can ease Insomnia and Night Cramps
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