비타민 B6 관련 수면 개시 장애

총 3,623명의 참여자를 대상으로 한 31건의 연구(메타분석 1건, RCT 9건)에 근거합니다. 31건 중 17건의 연구에서 긍정적인 효과가 나타났습니다.

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결론

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 vs: Placebo Outcome: Ongoing pregnancy within 6 months 효과: AOR 0.85 [0.66-1.09]; 4-6mo AOR 0.66 [0.47-0.94] 0.20 (primary); 0.02 (4-6mo wi

대상 집단: 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 vs: None Outcome: Neuropathy symptoms resolution upon cessation 효과: None None

대상 집단: 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 vs: LPS-treated cell models Outcome: Intestinal barrier function and gut microbiota 효과: None None

대상 집단: 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 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.

Systematic Review

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

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

대상 집단: Metabolic and bariatric surgery candidates

Key Statistics

연구

126041

참여자

↔

Mixed

등급

Referenced Papers

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

Nutrients 2025 7 인용

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

Journal of the … 2025 6 인용

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

JAMA network open 2025 4 인용

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

Advances in nutrition … 2025 1 인용

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

Rheumatology international 2025 1 인용

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 인용

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

Microbiology spectrum 2024 9 인용

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 인용

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

Frontiers in public … 2024 2 인용

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 인용

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

Women and birth … 2022 13 인용

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 인용

Optimizing Multivitamin Supplementation for Sleeve Gastrectomy Patients. Other

Obesity surgery 2021 13 인용

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

Alternative therapies in … 2021 10 인용

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 인용

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 인용

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

In vivo (Athens, … 2019 58 인용

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 인용

A novel approach in the management of hyperhomocysteinemia. Other

Medical hypotheses 2019 15 인용

Homocysteine and Dementia: An International Consensus Statement. Other

Journal of Alzheimer's … 2018 281 인용

Vitamin B6 blood concentrations in paediatric dialysis patients. Other

Pediatric nephrology (Berlin, … 2018 9 인용

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

The journal of … 2017 75 인용

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

Nutrients 2016 114 인용

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

Digestive diseases (Basel, … 2016 41 인용

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 인용

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

The journal of … 2015 25 인용

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 인용

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

Journal of the … 2014 15 인용

Influence of mineral and vitamin supplements on pregnancy outcome. Review

European journal of … 2012 225 인용

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

Nutrition reviews 2004 44 인용

The immune system: a target for functional foods? Review

The British journal … 2002 358 인용

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

Public health nutrition 2000 334 인용

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

Seminars in thrombosis … 2000 194 인용

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
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	--

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 수면 개시 장애?

Based on 36 studies with 126,041 participants, there is strong evidence from multiple clinical trials that 비타민 B6 may support 수면 개시 장애 management. Our evidence grade is A (Strong Evidence).

How much 비타민 B6 should I take for 수면 개시 장애?

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 수면 개시 장애?

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

비타민 B6 다른 건강 상태에 대한 근거

불면증 B

한눈에 보기

총 3,623명의 참여자를 대상으로 한 31건의 연구(메타분석 1건, RCT 9건)에 근거합니다. 31건 중 17건의 연구에서 긍정적인 효과가 나타났습니다.

Evidence Strength92%

High confidence

연구 분석

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

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