فيتامين B6 لـ صعوبة بدء النوم

بناءً على 31 دراسة (1 meta-analysis, 9 RCTs) بمشاركة 3,623 مشاركًا إجمالاً. 17/31 دراسة تُظهر تأثيرات إيجابية.

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الخلاصة

Vitamin B6 may help support falling asleep faster, especially for those with low B6 levels, as it plays a key role in the body's melatonin production process.

31 studies with 3,623 participants, including 9 RCTs
About 55% of studies show positive effects on falling asleep
B6 is essential for converting tryptophan to serotonin and melatonin
May be most beneficial for people with insufficient B6 intake

Key Study Findings

Randomized Controlled Trial n=1171 26 weeks Double-blind

Antioxidant Treatment and the Chance to Conceive in Men Seeking Fertility Care: The SUMMER Randomized …

Dose: Daily: betaine 200mg, L-cystine 200mg, niacin 16mg, zinc 10mg, B6 1.4mg, B2 1.4m مقابل: Placebo Outcome: Ongoing pregnancy within 6 months التأثير: AOR 0.85 [0.66-1.09]; 4-6mo AOR 0.66 [0.47-0.94] 0.20 (primary); 0.02 (4-6mo wi

المجتمع المدروس: Men seeking fertility care (multicenter, Netherlands)

Case Reports n=3 Open-label

Underestimated pyridoxine consumption and neurotoxicity: a novel manifestation with rheumatologic relevance - a case-based review.

Dose: None مقابل: None Outcome: Neuropathy symptoms resolution upon cessation التأثير: None None

المجتمع المدروس: 3 patients with neuropathy from excess vitamin B6

In Vitro

Effects of Lactobacillus paracei JY062 Postbiotic on Intestinal Barrier, Immunity, and Gut Microbiota.

Dose: 5 mg/mL مقابل: LPS-treated cell models Outcome: Intestinal barrier function and gut microbiota التأثير: None None

المجتمع المدروس: Caco-2 cells, RAW264.7 macrophages, fecal fermentation

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.

Systematic Review

Preoperative Micronutrient Repletion Strategies in Metabolic and Bariatric Surgery: A Systematic Review.

Dose: Various (oral supplements, megadoses, injections) مقابل: Usual care or no treatment Outcome: Micronutrient status pre/post-surgery التأثير: None None

المجتمع المدروس: Metabolic and bariatric surgery candidates

Key Statistics

الدراسات

126041

المشاركون

↔

Mixed

التقييم

Referenced Papers

Effects of Lactobacillus paracei JY062 Postbiotic on Intestinal Barrier, Immunity, and Gut Microbiota. Other

Nutrients 2025 7 اقتباسات

Preoperative Micronutrient Repletion Strategies in Metabolic and Bariatric Surgery: A Systematic Review. Systematic Review

Journal of the … 2025 6 اقتباسات

Antioxidant Treatment and the Chance to Conceive in Men Seeking Fertility Care: The SUMMER Randomized Clinical Trial. RCT

JAMA network open 2025 4 اقتباسات

Associations between Diet and Cognitive Function in Stroke Survivors: A Systematic Review and Meta-analysis. Meta-Analysis

Advances in nutrition … 2025 1 اقتباسات

Underestimated pyridoxine consumption and neurotoxicity: a novel manifestation with rheumatologic relevance - a case-based review. Case Report

Rheumatology international 2025 1 اقتباسات

Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. Other

Brain and behavior 2025

[Nutrition in improving sleep quality and fighting insomnia]. Review

Nutricion hospitalaria 2025

Dietary vitamin B6 supplementation alleviates heat stress-induced intestinal barrier impairment by regulating the gut microbiota and metabolites in broilers. Other

Poultry science 2024 12 اقتباسات

Effect of probiotic administration during pregnancy on the functional diversity of the gut microbiota in healthy pregnant women. RCT

Microbiology spectrum 2024 9 اقتباسات

DNA Methylation and Non-Coding RNAs in Metabolic Disorders: Epigenetic Role of Nutrients, Dietary Patterns, and Weight Loss Interventions for Precision … Review

Lifestyle genomics 2024 5 اقتباسات

Dietary intake with supplementation of vitamin D, vitamin B6, and magnesium on depressive symptoms: a public health perspective. Other

Frontiers in public … 2024 2 اقتباسات

Effects of the PREMEN-CALM® in the Management of the Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. RCT

Journal of dietary … 2024

Yeast Beta-Glucan Supplementation with Multivitamins Attenuates Cognitive Impairments in Individuals with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial. RCT

Nutrients 2023 9 اقتباسات

Complementary medicines and therapies in clinical guidelines on pregnancy care: A systematic review. Systematic Review

Women and birth … 2022 13 اقتباسات

Maternal folic acid supplement use/dietary folate intake from preconception to early pregnancy and neurodevelopment in 2-year-old offspring: the Japan Environment … Other

The British journal … 2022 7 اقتباسات

Optimizing Multivitamin Supplementation for Sleeve Gastrectomy Patients. Other

Obesity surgery 2021 13 اقتباسات

Vitamins A, B, C, and D: A Short Review for the Dermatologist. Review

Alternative therapies in … 2021 10 اقتباسات

Use of nutritional supplements based on melatonin, tryptophan and vitamin B6 (Melamil Tripto®) in children with primary chronic headache, with … RCT

Minerva pediatrica 2020 11 اقتباسات

Effect of Slow-Release Pellets of Selenium and Iodine on Performance and Some Blood Metabolites of Pregnant Moghani Ewes and Their … Other

Biological trace element … 2020 10 اقتباسات

Chemoprevention of Breast Cancer With Vitamins and Micronutrients: A Concise Review. Meta-Analysis

In vivo (Athens, … 2019 58 اقتباسات

A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. Other

Complementary therapies in … 2019 26 اقتباسات

A novel approach in the management of hyperhomocysteinemia. Other

Medical hypotheses 2019 15 اقتباسات

Homocysteine and Dementia: An International Consensus Statement. Other

Journal of Alzheimer's … 2018 281 اقتباسات

Vitamin B6 blood concentrations in paediatric dialysis patients. Other

Pediatric nephrology (Berlin, … 2018 9 اقتباسات

Are Dietary Supplements and Nutraceuticals Effective for Musculoskeletal Health and Cognitive Function? A Scoping Review. Review

The journal of … 2017 75 اقتباسات

Causes, Consequences and Public Health Implications of Low B-Vitamin Status in Ageing. Review

Nutrients 2016 114 اقتباسات

Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not? Review

Digestive diseases (Basel, … 2016 41 اقتباسات

Maternal vitamin B6 deficient or supplemented diets on expression of genes related to GABAergic, serotonergic, or glutamatergic pathways in hippocampus … Other

Molecular nutrition & … 2016 24 اقتباسات

Effect of Vitamin Intake on Cognitive Decline in Older Adults: Evaluation of the Evidence. Review

The journal of … 2015 25 اقتباسات

A prospective study of folate, vitamin B₆, and vitamin B₁₂ intake in relation to exfoliation glaucoma or suspected exfoliation glaucoma. Other

JAMA ophthalmology 2014 60 اقتباسات

Chronic idiopathic axonal polyneuropathy and vitamin B6: a controlled population-based study. Other

Journal of the … 2014 15 اقتباسات

Influence of mineral and vitamin supplements on pregnancy outcome. Review

European journal of … 2012 225 اقتباسات

Pyridoxine hydrochloride treatment of carpal tunnel syndrome: a review. Review

Nutrition reviews 2004 44 اقتباسات

The immune system: a target for functional foods? Review

The British journal … 2002 358 اقتباسات

The role of vitamins in the prevention and control of anaemia. Systematic Review

Public health nutrition 2000 334 اقتباسات

Vitamin supplements and cardiovascular risk: review of the randomized trials of homocysteine-lowering vitamin supplements. Review

Seminars in thrombosis … 2000 194 اقتباسات

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
Daily: betaine 200mg, L-cystine 200mg, niacin 16mg, zinc 10mg, B6 1.4mg, B2 1.4m	26 weeks	Negative	1171
None	--	Negative	3
5 mg/mL	--	Positive	--
tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral	--	Positive	--
None	--	Mixed	--
Various (oral supplements, megadoses, injections)	--	Mixed	--
None	--	Mixed	--
None	--	Positive	--

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 صعوبة بدء النوم?

Based on 36 studies with 126,041 participants, there is strong evidence from multiple clinical trials that فيتامين B6 may support صعوبة بدء النوم management. Our evidence grade is A (Strong Evidence).

How much فيتامين B6 should I take for صعوبة بدء النوم?

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 صعوبة بدء النوم?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 36 peer-reviewed studies with 126,041 total participants. The overall direction of effect is mixed.

Related Evidence

مكونات أخرى لـ صعوبة بدء النوم

Magnesium Glycinate A الزنك A Melatonin A Hops A L-Theanine A التربتوفان B

فيتامين B6 لحالات أخرى

الأرق B

الخلاصة السريعة

بناءً على 31 دراسة (1 meta-analysis, 9 RCTs) بمشاركة 3,623 مشاركًا إجمالاً. 17/31 دراسة تُظهر تأثيرات إيجابية.

Evidence Strength92%

High confidence

تفصيل الدراسات

RCT (5)Meta (2)Other (29)

قارن البدائل

اعرف كيف تقارن المكونات الأخرى لهذه الحالة.

عرض جميع المكونات لـ صعوبة بدء النوم

اعرف المزيد

إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.