ビタミンB6 ： 不眠症
B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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B
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
8
研究数
40
参加者数
↑
Positive
B
グレード
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 件の引用
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
Neurological sciences : …
2014
58 件の引用
Current signal transduction …
2014
41 件の引用
Journal of child …
2013
18 件の引用
European journal of …
2012
225 件の引用
Przeglad lekarski
2011
Climacteric : the …
2006
Seminars in thrombosis …
2000
194 件の引用
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.
Related Evidence
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。