维生素 B6 用于入睡困难

基于31项研究（1项荟萃分析、9项RCT），共3,623名参与者。17/31项研究显示积极效果。

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结论

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 效果: AOR 0.85 [0.66-1.09]; 4-6mo AOR 0.66 [0.47-0.94] 0.20 (primary); 0.02 (4-6mo wi

研究人群: 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 效果: None None

研究人群: 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 效果: None None

研究人群: 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 效果: None None

Mendelian randomization

Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.

Dose: None vs: Placebo 效果: 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 效果: None None

研究人群: Metabolic and bariatric surgery candidates

Key Statistics

研究数量

126041

受试者

↔

Mixed

等级

Referenced Papers

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

Nutrients 2025 7 次引用

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

Journal of the … 2025 6 次引用

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

JAMA network open 2025 4 次引用

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

Advances in nutrition … 2025 1 次引用

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

Rheumatology international 2025 1 次引用

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 次引用

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

Microbiology spectrum 2024 9 次引用

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 次引用

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

Frontiers in public … 2024 2 次引用

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 次引用

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

Women and birth … 2022 13 次引用

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 次引用

Optimizing Multivitamin Supplementation for Sleeve Gastrectomy Patients. Other

Obesity surgery 2021 13 次引用

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

Alternative therapies in … 2021 10 次引用

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 次引用

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 次引用

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

In vivo (Athens, … 2019 58 次引用

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 次引用

A novel approach in the management of hyperhomocysteinemia. Other

Medical hypotheses 2019 15 次引用

Homocysteine and Dementia: An International Consensus Statement. Other

Journal of Alzheimer's … 2018 281 次引用

Vitamin B6 blood concentrations in paediatric dialysis patients. Other

Pediatric nephrology (Berlin, … 2018 9 次引用

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

The journal of … 2017 75 次引用

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

Nutrients 2016 114 次引用

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

Digestive diseases (Basel, … 2016 41 次引用

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 次引用

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

The journal of … 2015 25 次引用

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 次引用

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

Journal of the … 2014 15 次引用

Influence of mineral and vitamin supplements on pregnancy outcome. Review

European journal of … 2012 225 次引用

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

Nutrition reviews 2004 44 次引用

The immune system: a target for functional foods? Review

The British journal … 2002 358 次引用

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

Public health nutrition 2000 334 次引用

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

Seminars in thrombosis … 2000 194 次引用

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

常用剂量

sleep:: 25-50 mg with B-complex
general:: 1.3-1.7 mg/day

上限： 100 mg/day (neuropathy risk above)

研究中使用的剂量

剂量	持续时间	效果	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	--

最佳服用时间： Morning or with dinner; high doses before bed may increase dream vividness

Safety & Side Effects

已报告的副作用

⚠ Nausea
⚠ Peripheral neuropathy at high doses (>100 mg/day)
⚠ Vivid dreams
⚠ Heartburn

已知相互作用

● Levodopa — B6 may reduce effectiveness (without carbidopa)
● Phenobarbital and phenytoin — B6 may reduce serum levels
● Cycloserine — B6 deficiency may worsen side effects

可耐受最高摄入量： 100 mg/day (neuropathy risk above)

在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。

Frequently Asked Questions

Does 维生素 B6 help with 入睡困难?

Based on 36 studies with 126,041 participants, there is strong evidence from multiple clinical trials that 维生素 B6 may support 入睡困难 management. Our evidence grade is A (Strong Evidence).

How much 维生素 B6 should I take for 入睡困难?

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 维生素 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 维生素 B6 and 入睡困难?

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

其他成分用于入睡困难

甘氨酸镁 A 锌 A 褪黑素（Melatonin） A Hops A L-茶氨酸（L-Theanine） A 色氨酸（Tryptophan） B

维生素 B6 用于其他健康状况

失眠 B

快速结论

基于31项研究（1项荟萃分析、9项RCT），共3,623名参与者。17/31项研究显示积极效果。

Evidence Strength92%

High confidence

研究分析

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

对比替代方案

查看其他成分针对该健康状况的对比结果。

查看所有成分用于入睡困难

了解更多

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