Evidence supporting the use of: Vitamin B6 (pyridoxal 5 phosphate)
For the health condition: Sleep (restless and disturbed)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Vitamin B6 (pyridoxal 5'-phosphate) has some scientific support for its role in sleep regulation, though the evidence remains limited and not robust. Vitamin B6 is a coenzyme involved in the synthesis of neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), both of which are implicated in sleep regulation. Serotonin, in particular, is a precursor to melatonin, the hormone that governs sleep-wake cycles. Some small clinical studies and pilot trials have investigated the effects of B6 supplementation on sleep quality and vividness of dreams. For example, a 2018 randomized controlled trial (RCCT) found that high-dose vitamin B6 supplementation increased dream recall and reported some improvement in sleep quality among participants, but the sample size was small and the findings preliminary. Other studies have looked at the role of B6 in combination with magnesium or melatonin, rather than as a monotherapy, making it difficult to isolate its independent effects.

Overall, while the biochemical rationale for Vitamin B6 supporting sleep exists, clinical evidence specifically supporting its use for restless or disturbed sleep is weak and inconsistent. Major guidelines or sleep medicine societies do not recommend B6 supplementation as a primary or evidence-based treatment for sleep disturbances. Thus, its use is primarily based on plausible mechanisms and some early-stage clinical data rather than high-quality, consistent evidence.

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