Витамин B6 для Трудности с засыпанием
A Доказательства Несколько крупных клинических испытаний стабильно демонстрируют значительные преимущества.На основе 31 исследований (1 meta-analysis, 9 RCTs) с участием 3,623 участников. 17/31 исследований показывают положительные эффекты.
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A
Итог
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
или: Placebo
Outcome: Ongoing pregnancy within 6 months
Эффект: AOR 0.85 [0.66-1.09]; 4-6mo AOR 0.66 [0.47-0.94]
0.20 (primary); 0.02 (4-6mo wi
Популяция: 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
или: None
Outcome: Neuropathy symptoms resolution upon cessation
Эффект: None
None
Популяция: 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
или: LPS-treated cell models
Outcome: Intestinal barrier function and gut microbiota
Эффект: None
None
Популяция: 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
или: Placebo
Эффект: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
или: Placebo
Эффект: 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)
или: Usual care or no treatment
Outcome: Micronutrient status pre/post-surgery
Эффект: None
None
Популяция: Metabolic and bariatric surgery candidates
Key Statistics
36
Исследования
126041
Участники
↔
Mixed
A
Оценка
Referenced Papers
Nutrients
2025
7 цитирований
Preoperative Micronutrient Repletion Strategies in Metabolic and Bariatric Surgery: A Systematic Review.
Systematic Review
Journal of the …
2025
6 цитирований
JAMA network open
2025
4 цитирований
Associations between Diet and Cognitive Function in Stroke Survivors: A Systematic Review and Meta-analysis.
Meta-Analysis
Advances in nutrition …
2025
1 цитирований
Rheumatology international
2025
1 цитирований
Brain and behavior
2025
Nutricion hospitalaria
2025
Poultry science
2024
12 цитирований
Microbiology spectrum
2024
9 цитирований
Lifestyle genomics
2024
5 цитирований
Frontiers in public …
2024
2 цитирований
Journal of dietary …
2024
Nutrients
2023
9 цитирований
Complementary medicines and therapies in clinical guidelines on pregnancy care: A systematic review.
Systematic Review
Women and birth …
2022
13 цитирований
The British journal …
2022
7 цитирований
Obesity surgery
2021
13 цитирований
Alternative therapies in …
2021
10 цитирований
Minerva pediatrica
2020
11 цитирований
Biological trace element …
2020
10 цитирований
In vivo (Athens, …
2019
58 цитирований
Complementary therapies in …
2019
26 цитирований
Medical hypotheses
2019
15 цитирований
Journal of Alzheimer's …
2018
281 цитирований
Pediatric nephrology (Berlin, …
2018
9 цитирований
The journal of …
2017
75 цитирований
Nutrients
2016
114 цитирований
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 цитирований
Molecular nutrition & …
2016
24 цитирований
The journal of …
2015
25 цитирований
JAMA ophthalmology
2014
60 цитирований
Journal of the …
2014
15 цитирований
European journal of …
2012
225 цитирований
Nutrition reviews
2004
44 цитирований
The British journal …
2002
358 цитирований
The role of vitamins in the prevention and control of anaemia.
Systematic Review
Public health nutrition
2000
334 цитирований
Seminars in thrombosis …
2000
194 цитирований
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Часто используемые дозировки
- sleep:
- 25-50 mg with B-complex
- general:
- 1.3-1.7 mg/day
Верхний предел: 100 mg/day (neuropathy risk above)
Дозировки, изученные в исследованиях
| Дозировка | Длительность | Эффект | 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 | -- |
Лучшее время приёма: Morning or with dinner; high doses before bed may increase dream vividness
Safety & Side Effects
Зарегистрированные побочные эффекты
- ⚠ Nausea
- ⚠ Peripheral neuropathy at high doses (>100 mg/day)
- ⚠ Vivid dreams
- ⚠ Heartburn
Известные взаимодействия
- ● Levodopa — B6 may reduce effectiveness (without carbidopa)
- ● Phenobarbital and phenytoin — B6 may reduce serum levels
- ● Cycloserine — B6 deficiency may worsen side effects
Допустимый верхний уровень потребления: 100 mg/day (neuropathy risk above)
Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.
Frequently Asked Questions
Does Витамин B6 help with Трудности с засыпанием?
Based on 36 studies with 126,041 participants, there is strong evidence from multiple clinical trials that Витамин B6 may support Трудности с засыпанием management. Our evidence grade is A (Strong Evidence).
How much Витамин B6 should I take for Трудности с засыпанием?
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 Витамин 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 Витамин B6 and Трудности с засыпанием?
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
Другие ингредиенты для Трудности с засыпанием
Витамин B6 для других состояний
References
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