비타민 B6 관련 불면증
B총 50명의 참여자를 대상으로 한 5건의 연구(RCT 1건)에 근거합니다. 5건 중 3건의 연구에서 긍정적인 효과가 나타났습니다.
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B
결론
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
효과: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
대상 집단: 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
효과: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
효과: 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
효과: 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
효과: None
None
대상 집단: 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
효과: None
None
대상 집단: Adults with insomnia or sleep disorders
Key Statistics
8
연구
40
참여자
↑
Positive
B
등급
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 인용
Nutrients
2017
27 인용
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 인용
Current signal transduction …
2014
41 인용
Neurological sciences : …
2014
Journal of child …
2013
European journal of …
2012
225 인용
Przeglad lekarski
2011
Climacteric : the …
2006
Seminars in thrombosis …
2000
194 인용
The Journal of …
1983
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 25-50 mg with B-complex
- general:
- 1.3-1.7 mg/day
상한량: 100 mg/day (neuropathy risk above)
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: Morning or with dinner; high doses before bed may increase dream vividness
Safety & Side Effects
보고된 부작용
- ⚠ Nausea
- ⚠ Peripheral neuropathy at high doses (>100 mg/day)
- ⚠ Vivid dreams
- ⚠ Heartburn
알려진 상호작용
- ● Levodopa — B6 may reduce effectiveness (without carbidopa)
- ● Phenobarbital and phenytoin — B6 may reduce serum levels
- ● Cycloserine — B6 deficiency may worsen side effects
일일 최대 섭취 허용량: 100 mg/day (neuropathy risk above)
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 비타민 B6 help with 불면증?
Based on 8 studies with 40 participants, there is moderate evidence from clinical studies that 비타민 B6 may support 불면증 management. Our evidence grade is B (Good Evidence).
How much 비타민 B6 should I take for 불면증?
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 비타민 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 비타민 B6 and 불면증?
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
비타민 B6 다른 건강 상태에 대한 근거
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.