Vitamin B6 untuk Insomnia

Berdasarkan 5 studi (1 RCT) dengan 50 peserta secara total. 3/5 studi menunjukkan efek positif.

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Kesimpulan

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 vs: None Outcome: Causal association of nutrients with insomnia Efek: Magnesium OR 0.869 (95% CI 0.763-0.990) P<0.05

Populasi: 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 vs: Placebo Efek: None None

Mendelian randomization

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

Dose: None vs: Placebo Efek: 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 vs: Placebo Efek: 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 vs: None Outcome: None Efek: None None

Populasi: Crohn's disease patients (micronutrient deficiency)

Review

Strategies of Functional Foods Promote Sleep in Human Being.

Dose: None vs: None Outcome: Sleep quality and insomnia prevention Efek: None None

Populasi: Adults with insomnia or sleep disorders

Key Statistics

Studi

Peserta

↑

Positive

Peringkat

Referenced Papers

Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study. Other

Medicine 2025

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

Nutricion hospitalaria 2025

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

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

A genome-wide methylation analysis of Chinese Han patients with chronic insomnia disorder. Other

Sleep & breathing … 2024

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 sitasi

Exploring the Effect of Lactium™ and Zizyphus Complex on Sleep Quality: A Double-Blind, Randomized Placebo-Controlled Trial. RCT

Nutrients 2017 27 sitasi

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

Digestive diseases (Basel, … 2016 41 sitasi

Complementary and alternative medicine (CAM) use in an Italian cohort of pediatric headache patients: the tip of the iceberg. Other

Neurological sciences : … 2014 58 sitasi

Strategies of Functional Foods Promote Sleep in Human Being. Other

Current signal transduction … 2014 41 sitasi

Nutritional and safety outcomes from an open-label micronutrient intervention for pediatric bipolar spectrum disorders. Other

Journal of child … 2013 18 sitasi

Influence of mineral and vitamin supplements on pregnancy outcome. Review

European journal of … 2012 225 sitasi

Kidney damage in acute intermittent porphyria. Other

Przeglad lekarski 2011

Sleep disturbances, oxidative stress and cardiovascular risk parameters in postmenopausal women complaining of insomnia. Other

Climacteric : the … 2006

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

Seminars in thrombosis … 2000 194 sitasi

Nutritional factors in the etiology of the premenstrual tension syndromes. Other

The Journal of … 1983

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Dosis yang Umum Digunakan

sleep:: 25-50 mg with B-complex
general:: 1.3-1.7 mg/day

Batas atas: 100 mg/day (neuropathy risk above)

Dosis yang Diteliti dalam Penelitian

Dosis	Durasi	Efek	N
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	--

Waktu terbaik diminum: Morning or with dinner; high doses before bed may increase dream vividness

Safety & Side Effects

Efek Samping yang Dilaporkan

⚠ Nausea
⚠ Peripheral neuropathy at high doses (>100 mg/day)
⚠ Vivid dreams
⚠ Heartburn

Interaksi yang Diketahui

● Levodopa — B6 may reduce effectiveness (without carbidopa)
● Phenobarbital and phenytoin — B6 may reduce serum levels
● Cycloserine — B6 deficiency may worsen side effects

Asupan atas yang dapat ditoleransi: 100 mg/day (neuropathy risk above)

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Frequently Asked Questions

Does Vitamin B6 help with Insomnia?

Based on 8 studies with 40 participants, there is moderate evidence from clinical studies that Vitamin B6 may support Insomnia management. Our evidence grade is B (Good Evidence).

How much Vitamin B6 should I take for Insomnia?

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 Vitamin 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 Vitamin B6 and Insomnia?

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

Bahan lain untuk Insomnia

Melatonin A Akar Valerian A CBD A Asam Lemak Omega-3 A Tryptophan A Vitamin D A

Vitamin B6 untuk kondisi lain

Kesulitan Onset Tidur A

Kesimpulan Singkat

Berdasarkan 5 studi (1 RCT) dengan 50 peserta secara total. 3/5 studi menunjukkan efek positif.

Evidence Strength72%

High confidence

Rincian Studi

RCT (1)Meta (0)Other (7)

Bandingkan Alternatif

Lihat bagaimana bahan lain dibandingkan untuk kondisi ini.

Lihat semua bahan untuk Insomnia

Pelajari Lebih Lanjut

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