비타민B6 관련 입면 장애
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.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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A
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
36
연구
126041
참여자
↔
Mixed
A
등급
Referenced Papers
Nutrients
2025
7 인용
Preoperative Micronutrient Repletion Strategies in Metabolic and Bariatric Surgery: A Systematic Review.
Systematic Review
Journal of the …
2025
6 인용
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
Rheumatology international
2025
1 인용
Brain and behavior
2025
Nutricion hospitalaria
2025
Poultry science
2024
12 인용
Microbiology spectrum
2024
9 인용
Lifestyle genomics
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5 인용
Frontiers in public …
2024
2 인용
Journal of dietary …
2024
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
The British journal …
2022
7 인용
Obesity surgery
2021
13 인용
Alternative therapies in …
2021
10 인용
Minerva pediatrica
2020
11 인용
Biological trace element …
2020
10 인용
In vivo (Athens, …
2019
58 인용
Complementary therapies in …
2019
26 인용
Medical hypotheses
2019
15 인용
Journal of Alzheimer's …
2018
281 인용
Pediatric nephrology (Berlin, …
2018
9 인용
The journal of …
2017
75 인용
Nutrients
2016
114 인용
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 인용
Molecular nutrition & …
2016
24 인용
The journal of …
2015
25 인용
JAMA ophthalmology
2014
60 인용
Journal of the …
2014
15 인용
European journal of …
2012
225 인용
Nutrition reviews
2004
44 인용
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
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 비타민B6 help with 입면 장애?
Based on 36 studies with 126,041 participants, there is strong evidence from multiple clinical trials that 비타민B6 may support 입면 장애 management. Our evidence grade is A (Strong Evidence).
How much 비타민B6 should I take for 입면 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 비타민B6?
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 비타민B6 and 입면 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
References
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