فيتامين B6 لـ الأرق
B الأدلة تدعم ذلك تجربة عشوائية واحدة على الأقل، مع نتائج متسقة في معظمها.بناءً على 5 دراسة (1 RCT) بمشاركة 50 مشاركًا إجمالاً. 3/5 دراسة تُظهر تأثيرات إيجابية.
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B
الخلاصة
Vitamin B6 may play a role in supporting sleep through its involvement in melatonin production, but the direct evidence for insomnia is limited and preliminary.
- Only 5 studies with 50 total participants — evidence is preliminary
- B6 is involved in producing serotonin and melatonin, both important for sleep
- Genetic studies (Mendelian randomization) suggest a link between B6 and sleep behaviors
- More clinical trials with larger sample sizes are needed
Key Study Findings
Other
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Dose: None
مقابل: None
Outcome: Causal association of nutrients with insomnia
التأثير: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
المجتمع المدروس: FinnGen insomnia GWAS population
review
[Nutrition in improving sleep quality and fighting insomnia].
Dose: tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral
مقابل: Placebo
التأثير: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
مقابل: Placebo
التأثير: Folate vs chronotype OR 1.09 (95% CI 1.01-1.17); Vitamin B6 vs chronotype OR 0.91 (95% CI 0.86-0.96)
Folate p=0.02; Vitamin B6 p=1.
prospective single-arm open-label pilot study
n=40
4 weeks
Open-label
A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: …
Dose: not specified per component
مقابل: Placebo
التأثير: mean sleep quality +1.9 points
p < 0.001
Review
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Dose: None
مقابل: None
Outcome: None
التأثير: None
None
المجتمع المدروس: Crohn's disease patients (micronutrient deficiency)
Review
Strategies of Functional Foods Promote Sleep in Human Being.
Dose: None
مقابل: None
Outcome: Sleep quality and insomnia prevention
التأثير: None
None
المجتمع المدروس: Adults with insomnia or sleep disorders
Key Statistics
8
الدراسات
40
المشاركون
↑
Positive
B
التقييم
Referenced Papers
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Other
Medicine
2025
Nutricion hospitalaria
2025
Brain and behavior
2025
A Cross-Sectional Study on the Drug Use of Insomnia in a Chinese Medicine Hospital in Shenzhen.
Other
Psychiatry and clinical …
2025
Sleep & breathing …
2024
Complementary therapies in …
2019
26 اقتباسات
Nutrients
2017
27 اقتباسات
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 اقتباسات
Neurological sciences : …
2014
58 اقتباسات
Current signal transduction …
2014
41 اقتباسات
Journal of child …
2013
18 اقتباسات
European journal of …
2012
225 اقتباسات
Przeglad lekarski
2011
Climacteric : the …
2006
Seminars in thrombosis …
2000
194 اقتباسات
The Journal of …
1983
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 25-50 mg with B-complex
- general:
- 1.3-1.7 mg/day
الحد الأعلى: 100 mg/day (neuropathy risk above)
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| None | -- | Positive | -- |
| tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral | -- | Positive | -- |
| None | -- | Mixed | -- |
| not specified per component | 4 weeks | Positive | 40 |
| None | -- | Mixed | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| 5 mg | -- | Mixed | -- |
أفضل وقت للتناول: Morning or with dinner; high doses before bed may increase dream vividness
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Nausea
- ⚠ Peripheral neuropathy at high doses (>100 mg/day)
- ⚠ Vivid dreams
- ⚠ Heartburn
التفاعلات المعروفة
- ● Levodopa — B6 may reduce effectiveness (without carbidopa)
- ● Phenobarbital and phenytoin — B6 may reduce serum levels
- ● Cycloserine — B6 deficiency may worsen side effects
الحد الأقصى المسموح به: 100 mg/day (neuropathy risk above)
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does فيتامين B6 help with الأرق?
Based on 8 studies with 40 participants, there is moderate evidence from clinical studies that فيتامين B6 may support الأرق management. Our evidence grade is B (Good Evidence).
How much فيتامين B6 should I take for الأرق?
Studies have used various dosages. A commonly studied range is 25-50 mg with B-complex. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of فيتامين B6?
Reported side effects may include Nausea, Peripheral neuropathy at high doses (>100 mg/day), Vivid dreams, Heartburn. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for فيتامين B6 and الأرق?
We rate the evidence as Grade B (Good Evidence). This rating is based on 8 peer-reviewed studies with 40 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ الأرق
فيتامين B6 لحالات أخرى
References
- [1] Lei Luo et al.. Medicine (Baltimore). 2025. Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study. doi:10.1097/MD.0000000000046075 PubMed
- [2] Rosa M Ortega et al.. Nutr Hosp. 2025. [Nutrition in improving sleep quality and fighting insomnia]. doi:10.20960/nh.06090 PubMed
- [3] Ruijie Zhang et al.. Brain Behav. 2025. Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. doi:10.1002/brb3.70237 PubMed
- [4] Jingfeng Lin et al.. Psychiatry Clin Psychopharmacol. 2025. A Cross-Sectional Study on the Drug Use of Insomnia in a Chinese Medicine Hospital in Shenzhen. doi:10.5152/pcp.2025.24923 PubMed
- [5] Xiao Li et al.. Sleep Breath. 2024. A genome-wide methylation analysis of Chinese Han patients with chronic insomnia disorder. doi:10.1007/s11325-024-03145-7 PubMed
- [6] Patrick Lemoine et al.. Complement Ther Med. 2019. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. doi:10.1016/j.ctim.2019.05.024 PubMed
- [7] Andrew Scholey et al.. Nutrients. 2017. Exploring the Effect of Lactium™ and Zizyphus Complex on Sleep Quality: A Double-Blind, Randomized Placebo-Controlled Trial. doi:10.3390/nu9020154 PubMed
- [8] Wolfgang Kruis et al.. Dig Dis. 2016. Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not? doi:10.1159/000443012 PubMed
- [9] D Dalla Libera et al.. Neurol Sci. 2014. Complementary and alternative medicine (CAM) use in an Italian cohort of pediatric headache patients: the tip of the iceberg. doi:10.1007/s10072-014-1756-y PubMed
- [10] Yawen Zeng et al.. Curr Signal Transduct Ther. 2014. Strategies of Functional Foods Promote Sleep in Human Being. doi:10.2174/1574362410666150205165504 PubMed
- [11] Elisabeth A Frazier et al.. J Child Adolesc Psychopharmacol. 2013. Nutritional and safety outcomes from an open-label micronutrient intervention for pediatric bipolar spectrum disorders. doi:10.1089/cap.2012.0098 PubMed
- [12] Nils Hovdenak et al.. Eur J Obstet Gynecol Reprod Biol. 2012. Influence of mineral and vitamin supplements on pregnancy outcome. doi:10.1016/j.ejogrb.2012.06.020 PubMed
- [13] Miroslav Mydlík et al.. Przegl Lek. 2011. Kidney damage in acute intermittent porphyria. PubMed
- [14] H Hachul de Campos et al.. Climacteric. 2006. Sleep disturbances, oxidative stress and cardiovascular risk parameters in postmenopausal women complaining of insomnia. doi:10.1080/13697130600871947 PubMed
- [15] R Clarke et al.. Semin Thromb Hemost. 2000. Vitamin supplements and cardiovascular risk: review of the randomized trials of homocysteine-lowering vitamin supplements. doi:10.1055/s-2000-8101 PubMed
- [16] G E Abraham. J Reprod Med. 1983. Nutritional factors in the etiology of the premenstrual tension syndromes. PubMed
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