B6 Vitamini için Uykusuzluk
B Kanıt Bunu büyük ölçüde tutarlı sonuçlarla en az bir randomize çalışma desteklemektedir.5 çalışmaya (1 RCT), toplam 50 katılımcıyla dayanmaktadır. 3/5 çalışma olumlu etkiler göstermektedir.
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B
Sonuç
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
Etki: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Popülasyon: 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
Etki: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
Etki: 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
Etki: 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
Etki: None
None
Popülasyon: 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
Etki: None
None
Popülasyon: Adults with insomnia or sleep disorders
Key Statistics
8
Çalışmalar
40
Katılımcılar
↑
Positive
B
Derece
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 atıf
Nutrients
2017
27 atıf
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 atıf
Neurological sciences : …
2014
58 atıf
Current signal transduction …
2014
41 atıf
Journal of child …
2013
18 atıf
European journal of …
2012
225 atıf
Przeglad lekarski
2011
Climacteric : the …
2006
Seminars in thrombosis …
2000
194 atıf
The Journal of …
1983
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Yaygın Kullanılan Dozajlar
- sleep:
- 25-50 mg with B-complex
- general:
- 1.3-1.7 mg/day
Üst sınır: 100 mg/day (neuropathy risk above)
Araştırmalarda İncelenen Dozajlar
| Dozaj | Süre | Etki | 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 | -- |
En iyi alım zamanı: Morning or with dinner; high doses before bed may increase dream vividness
Safety & Side Effects
Bildirilen Yan Etkiler
- ⚠ Nausea
- ⚠ Peripheral neuropathy at high doses (>100 mg/day)
- ⚠ Vivid dreams
- ⚠ Heartburn
Bilinen Etkileşimler
- ● Levodopa — B6 may reduce effectiveness (without carbidopa)
- ● Phenobarbital and phenytoin — B6 may reduce serum levels
- ● Cycloserine — B6 deficiency may worsen side effects
Tolere edilebilir üst alım: 100 mg/day (neuropathy risk above)
Herhangi bir takviye kullanmaya başlamadan önce mutlaka sağlık uzmanınıza danışın.Herhangi bir takviye başlatmadan önce her zaman sağlık uzmanınıza danışın.
Frequently Asked Questions
Does B6 Vitamini help with Uykusuzluk?
Based on 8 studies with 40 participants, there is moderate evidence from clinical studies that B6 Vitamini may support Uykusuzluk management. Our evidence grade is B (Good Evidence).
How much B6 Vitamini should I take for Uykusuzluk?
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 B6 Vitamini?
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 B6 Vitamini and Uykusuzluk?
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
Şu durum için diğer içerikler: Uykusuzluk
B6 Vitamini diğer sağlık durumları için
References
- [1] Lei Luo et al.. Medicine (Baltimore). 2025. Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study. doi:10.1097/MD.0000000000046075 PubMed
- [2] Rosa M Ortega et al.. Nutr Hosp. 2025. [Nutrition in improving sleep quality and fighting insomnia]. doi:10.20960/nh.06090 PubMed
- [3] Ruijie Zhang et al.. Brain Behav. 2025. Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. doi:10.1002/brb3.70237 PubMed
- [4] Jingfeng Lin et al.. Psychiatry Clin Psychopharmacol. 2025. A Cross-Sectional Study on the Drug Use of Insomnia in a Chinese Medicine Hospital in Shenzhen. doi:10.5152/pcp.2025.24923 PubMed
- [5] Xiao Li et al.. Sleep Breath. 2024. A genome-wide methylation analysis of Chinese Han patients with chronic insomnia disorder. doi:10.1007/s11325-024-03145-7 PubMed
- [6] Patrick Lemoine et al.. Complement Ther Med. 2019. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. doi:10.1016/j.ctim.2019.05.024 PubMed
- [7] Andrew Scholey et al.. Nutrients. 2017. Exploring the Effect of Lactium™ and Zizyphus Complex on Sleep Quality: A Double-Blind, Randomized Placebo-Controlled Trial. doi:10.3390/nu9020154 PubMed
- [8] Wolfgang Kruis et al.. Dig Dis. 2016. Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not? doi:10.1159/000443012 PubMed
- [9] D Dalla Libera et al.. Neurol Sci. 2014. Complementary and alternative medicine (CAM) use in an Italian cohort of pediatric headache patients: the tip of the iceberg. doi:10.1007/s10072-014-1756-y PubMed
- [10] Yawen Zeng et al.. Curr Signal Transduct Ther. 2014. Strategies of Functional Foods Promote Sleep in Human Being. doi:10.2174/1574362410666150205165504 PubMed
- [11] Elisabeth A Frazier et al.. J Child Adolesc Psychopharmacol. 2013. Nutritional and safety outcomes from an open-label micronutrient intervention for pediatric bipolar spectrum disorders. doi:10.1089/cap.2012.0098 PubMed
- [12] Nils Hovdenak et al.. Eur J Obstet Gynecol Reprod Biol. 2012. Influence of mineral and vitamin supplements on pregnancy outcome. doi:10.1016/j.ejogrb.2012.06.020 PubMed
- [13] Miroslav Mydlík et al.. Przegl Lek. 2011. Kidney damage in acute intermittent porphyria. PubMed
- [14] H Hachul de Campos et al.. Climacteric. 2006. Sleep disturbances, oxidative stress and cardiovascular risk parameters in postmenopausal women complaining of insomnia. doi:10.1080/13697130600871947 PubMed
- [15] R Clarke et al.. Semin Thromb Hemost. 2000. Vitamin supplements and cardiovascular risk: review of the randomized trials of homocysteine-lowering vitamin supplements. doi:10.1055/s-2000-8101 PubMed
- [16] G E Abraham. J Reprod Med. 1983. Nutritional factors in the etiology of the premenstrual tension syndromes. PubMed
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