Your quality of sleep can be affected by a number of factors, including stress, anxiety, medical conditions and nutrition. Nutrition can affect the production of chemicals that affect sleep. In fact, certain nutrients, such as vitamin B-6, play an important role in the synthesis of melatonin, one of your body's natural sleep-regulating chemicals. However, there is not enough clinical evidence to support the benefits of vitamin B-6 as a sleep aid.
About Vitamin B-6
Vitamin B-6 is a member of the B-complex family of vitamins. All of the B-complex vitamins help produce energy and maintain proper functioning of your nervous system. Vitamin B-6 also helps your body manufacture mood-regulating neurotransmitters serotonin and norepinephrine, and melatonin, a hormone that helps regulate circadian rhythms and promotes sleep. Vitamin B-6 is found naturally in foods like chicken, rice bran, carrots, brown rice and sunflower seeds. Although it's unusual to be clinically deficient in vitamin B-6, most people do not obtain enough of it from dietary sources. Additionally, certain medications can deplete your body of vitamin B-6. If you have low levels of vitamin B-6, you may have sleep disturbances or problems such as anxiety and depression, which can cause insomnia.
Melatonin and Vitamin B-6
Melatonin is a hormone that plays a role in a number of bodily processes. Not only does it help maintain circadian rhythms, it also helps produce female reproductive hormones, according to University of Maryland Medical Center. Melatonin production is affected by exposure to light. For example, if you are exposed to bright light in the evening, your melatonin levels will be affected and you may have difficulty sleeping. Melatonin production is also affected by specific nutrients such as vitamin B-6, protein and niacinamide, a derivative of niacin. In his book "Handbook of Sleep Medicine," Dr. John Schneerson, director of the Respiratory Support and Sleep Centre at Papworth Hospital in England, says synthesis of melatonin can be increased with vitamin B-6.
Clinical Evidence
There are virtually no studies to confirm the benefits of vitamin B-6 for improving sleep quality and increasing melatonin production. A study published in the June 2002 issue of the international, peer-reviewed medical journal "Neuroendocrinology Letters" found that oral administration of vitamin B-6 had no effect on melatonin production or sleep quality in adult male study participants. However, a study published in the January 2008 issue of the journal "Sleep Medicine," official journal of the World Association of Sleep Medicine, says vitamin B-6 deficiencies may promote psychological distress and contribute to sleep disturbances. More clinical research is needed to fully evaluate the effects of vitamin B-6 on sleep and sleep disorders.
Considerations
While vitamin B-6 may have an indirect effect on sleep, there's not enough clinical evidence to support its benefits as a helpful sleep aid. Do not use dietary supplements to self-treat symptoms you may be experiencing. Insomnia may be a sign of an underlying medical disorder. Consult your doctor if you have persistent insomnia. Inform your doctor if you choose to use a vitamin B-6 supplement.
References
- University of Maryland Medical Center: Melatonin
- "Handbook of Sleep Medicine"; John Schneerson, MD; 2007
- "Neuroendocrinology Letters"; The Effect of Pyridoxine Administration on Melatonin Secretion in Normal Men; R. Luboshitzky, et al; June 2002
- "Sleep Medicine"; Vitamins and Sleep: An Exploratory Study; K. Lichstein, et al; January 2008
