ビタミンB6 ：不眠症

B エビデンス少なくとも1件のランダム化試験がこれを支持しており、おおむね一貫した結果が得られています。

合計50名の参加者を対象とした5件の研究（RCT 1件を含む）に基づく。5件中3件の研究で肯定的な効果が示されている。

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結論

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 効果: Magnesium OR 0.869 (95% CI 0.763-0.990) P<0.05

対象集団: 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 効果: None None

Mendelian randomization

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

Dose: None vs: Placebo 効果: 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 効果: 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 効果: None None

対象集団: 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 効果: None None

対象集団: Adults with insomnia or sleep disorders

Key Statistics

研究数

参加者数

↑

Positive

グレード

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 件の引用

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

Nutrients 2017 27 件の引用

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

Digestive diseases (Basel, … 2016 41 件の引用

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

Neurological sciences : … 2014 58 件の引用

Strategies of Functional Foods Promote Sleep in Human Being. Other

Current signal transduction … 2014 41 件の引用

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

Journal of child … 2013 18 件の引用

Influence of mineral and vitamin supplements on pregnancy outcome. Review

European journal of … 2012 225 件の引用

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 件の引用

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

一般的な使用量

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

上限量： 100 mg/day (neuropathy risk above)

研究で検討された用量

用量	期間	効果	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	--

推奨摂取タイミング： Morning or with dinner; high doses before bed may increase dream vividness

Safety & Side Effects

報告されている副作用

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

既知の相互作用

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

耐容上限摂取量： 100 mg/day (neuropathy risk above)

サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

Frequently Asked Questions

Does ビタミンB6 help with 不眠症?

Based on 8 studies with 40 participants, there is moderate evidence from clinical studies that ビタミンB6 may support 不眠症 management. Our evidence grade is B (Good Evidence).

How much ビタミンB6 should I take for 不眠症?

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 ビタミン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 ビタミンB6 and 不眠症?

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.

に関する他の成分：不眠症

メラトニン A バレリアンルート A CBD A オメガ3脂肪酸 A トリプトファン A ビタミンD A

ビタミンB6 他の症状・状態について

入眠困難 A

総合評価

合計50名の参加者を対象とした5件の研究（RCT 1件を含む）に基づく。5件中3件の研究で肯定的な効果が示されている。

Evidence Strength72%

High confidence

研究の内訳

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

代替成分との比較

この症状に対する他の成分との比較をご覧ください。

に関するすべての成分を見る：不眠症

詳しく見る

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

FDAに関する免責事項: これらの記述は米国食品医薬品局（FDA）による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

ビタミンB6 ： 不眠症