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Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep

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Perceptual and Motor Skills
Authors:
Denholm Jay Adventure-Heart at The University of Adelaide
Denholm Jay Adventure-Heart
Natasha A. Madden
Natasha A. Madden
Natasha A. Madden
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Paul Delfabbro
Paul Delfabbro
Paul Delfabbro
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Anecdotal evidence indicates that supplementation with vitamin B6 (pyridoxine) before bed can enhance dream vividness and recall. In a single pilot study, Ebben, Lequerica, and Spielman (2002) found that vitamin B6 had a dose-dependent effect of increasing scores on a composite measure of dream vividness, bizarreness, emotionality, and color. The present research replicated this study using a larger and more diverse sample of 100 participants from across Australia. We conducted a randomized, double-blind, placebo-controlled investigation of the effects on dreaming and sleep of ingesting 240 mg vitamin B6 (pyridoxine hydrochloride) before bed for five consecutive days. We also included an exploratory condition involving a B complex preparation containing a range of B vitamins. We found that vitamin B6 significantly increased the amount of dream content participants recalled but did not significantly affect dream vividness, bizarreness, or color, nor did it significantly affect other sleep-related variables. In contrast, participants in the B complex group showed significantly lower self-rated sleep quality and significantly higher tiredness on waking. We discuss the potential for using vitamin B6 in research on lucid dreaming. Editor's Note According to the U.S. National Library of Medicine, National Institute of Health (as promulgated by PubMed), very high doses of vitamin B6 of 1000 mg/day have been associated with neuropathy, and there have been occasional reports of toxicity at 100-300 mg/day. B6 dosages obtained naturally through foods are needed and beneficial, and this study's use of a pyridoxine hydrochloride dose of 240 mg translates to a typical B6 dose of less than 200 mg/ day and was limited to five days. Use of a B6 supplement at any higher level or on a more prolonged basis is not recommended outside of an approved research study or without close physician oversight.
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Article
Effects of Vitamin B6
(Pyridoxine) and a B
Complex Preparation
on Dreaming and Sleep
Denholm J. Adventure-Heart
1
, Natasha
A. Madden
2
, and Paul Delfabbro
1
Abstract
Anecdotal evidence indicates that supplementation with vitamin B6 (pyridoxine)
before bed can enhance dream vividness and recall. In a single pilot study, Ebben,
Lequerica, and Spielman (2002) found that vitamin B6 had a dose-dependent effect of
increasing scores on a composite measure of dream vividness, bizarreness, emotion-
ality, and color. The present research replicated this study using a larger and more
diverse sample of 100 participants from across Australia. We conducted a rando-
mized, double-blind, placebo-controlled investigation of the effects on dreaming and
sleep of ingesting 240 mg vitamin B6 (pyridoxine hydrochloride) before bed for five
consecutive days. We also included an exploratory condition involving a B complex
preparation containing a range of B vitamins. We found that vitamin B6 significantly
increased the amount of dream content participants recalled but did not significantly
affect dream vividness, bizarreness, or color, nor did it significantly affect other sleep-
related variables. In contrast, participants in the B complex group showed signifi-
cantly lower self-rated sleep quality and significantly higher tiredness on waking. We
discuss the potential for using vitamin B6 in research on lucid dreaming.
Keywords
dreaming, vitamin B6, vitamin supplementation, methodology, sleep
Perceptual and Motor Skills
2018, Vol. 125(3) 452–463
!The Author(s) 2018
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DOI: 10.1177/0031512518770326
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1
School of Psychology, The University of Adelaide, SA, Australia
2
Endeavour College of Natural Health, Adelaide SA, Australia
Corresponding Author:
Denholm J. Adventure-Heart, School of Psychology, The University of Adelaide, North Terrace
Campus, SA 5005, Australia.
Email: dradventureheart@gmail.com
... Magnesium is a ubiquitous element that aids several physiological processes, including glycolysis and fat and protein metabolism, alongside enhancing immune, neuromuscular, cardiovascular and hormonal function [13]. Although there is little research on the impact of vitamin B6 (pyridoxine) on performance, there is some evidence that its deficit may impair protein and glucose metabolism [14] and impact cognitive function [15], while high levels of it may impair sleep [16]. Investigations into the effectiveness of Zn and Mg supplementation have focused on populations whose daily habitual intake is below the recommended levels, who are either very young or aged and have clinical conditions, such as those with insomnia [17,18]. ...
... The presence of vitamin B6 did not impact the factors associated with sleep (Table 2), despite its association with serotonin and melatonin production [37]. Even in studies where much larger doses (100 mg and 250 mg) of vitamin B6 were administered, there was no impact on melatonin levels or sleep parameters in healthy adults [16]. Observations that vitamin B6 [16] or multivitamins containing B6 [38,39] may influence sleep quality, reflected in subjective measurements of fatigue, were also identified in these participants (Table 3). ...
... Even in studies where much larger doses (100 mg and 250 mg) of vitamin B6 were administered, there was no impact on melatonin levels or sleep parameters in healthy adults [16]. Observations that vitamin B6 [16] or multivitamins containing B6 [38,39] may influence sleep quality, reflected in subjective measurements of fatigue, were also identified in these participants (Table 3). Vitamin B6 appears to negatively impact sleep when delivered in higher (>100 mg) doses; however, the small level administered in ZMA is unlikely to have any effect on sleep or performance in participants with no medical sleep conditions. ...
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The goal of the present study was to determine whether an acute dose of a zinc-containing nutritional supplement (ZMA) has any effects on sleep and morning performance in recreationally trained males. Nineteen males participated in a repeated-measures within-subjects study to assess objective and subjective measures of sleep, completed counter-movement jumps (CMJ) and repeated sprint morning performance (RSP). Three days of baseline food intake showed no major deficiencies of zinc, magnesium or vitamin B6 for all participants (11.9 ± 3.4, 395 ± 103 and 2.7 ± 0.9 mg.day⁻¹, respectively). Sleep (22:30–06:30 h) was assessed via actimetry, and either a control (no tablets, NoPill), dextrose placebo (PLAC) or ZMA was ingested 30–60 min before retiring to bed for two nights. The participants undertook the three conditions (NoPill, PLAC or ZMA) administered in a counterbalanced order. The data were analyzed using general linear models with repeated measures. In healthy active males who consume diets of adequate micronutrients, sleep normally and maintain good sleep hygiene (time to bed and wake times), ZMA supplementation had no beneficial effect on RSP or performance in the Stroop test (p > 0.05) but did improve CMJ height (p < 0.001) compared to that of PLAC but not NoPill (p > 0.05). Supplementation of ZMA for two nights had no effect on sleep, RSP or cognitive function. The NoPill condition elucidated the effects of the intervention under investigation.
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... Another study showed that vitamin B6 significantly increased the amount of dream content that participants remembered but did not significantly affect dream vividness or bizarreness, nor did it significantly affect other sleep-related variables. However, another group of the experiment that took the B complex had worse sleep quality [60]. These two studies speculate that the likely cause of B6's impact on dreams is its role as a co-factor in the conversion of L-tryptophan to 5-HTP and the conversion of 5-HTP to 5-HT. ...
... Paradoxical pharmacological dissociations are an interesting phenomenon since drugs inducing delta activity, a state normally associated with loss of consciousness, could provide biomarkers for the neural substrates of awareness, where the subject remains conscious. Delta-enhancing drugs such as N,N-dimethyltryptamine [60] do not necessarily induce loss of consciousness, and might even enhance it in some cases, such as augmented visual imagery in some episodes of LD. ...
Neuropsychopharmacological Induction of (Lucid) Dreams: A Narrative Review
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Lucid dreaming (LD) is a physiological state of consciousness that occurs when dreamers become aware that they are dreaming, and may also control the oneiric content. In the general population, LD is spontaneously rare; thus, there is great interest in its induction. Here, we aim to review the literature on neuropsychopharmacological induction of LD. First, we describe the circadian and homeostatic processes of sleep regulation and the mechanisms that control REM sleep with a focus on neurotransmission systems. We then discuss the neurophysiology and phenomenology of LD to understand the main cortical oscillations and brain areas involved in the emergence of lucidity during REM sleep. Finally, we review possible exogenous substances—including natural plants and artificial drugs—that increase metacognition, REM sleep, and/or dream recall, thus with the potential to induce LD. We found that the main candidates are substances that increase cholinergic and/or dopaminergic transmission, such as galantamine. However, the main limitation of this technique is the complexity of these neurotransmitter systems, which challenges interpreting results in a simple way. We conclude that, despite these promising substances, more research is necessary to find a reliable way to pharmacologically induce LD.
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... https://doi.org/10.11002/fsp.2025.32.1.1 E (tocopherol) compared to TD (0.17±0.005 μg/100 g vs 0.15 ±0.004 μg/100 g), indicating that KP may be a slightly better source of vitamin E compared to TD. Pyridoxine (vitamin B6) is involved in various physiological processes, including protein metabolism, neurotransmitter synthesis, and better sleeping experience (Adventure-Heart et al., 2018). KP has a slightly higher mean content of pyridoxine compared to TD (0.29± 0.011 μg/100 g vs 0.24±0.008 ...
A comparative study on the nutritional value of analog rice derived from modified cassava flour and banana flour
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This study compared the nutritional value of two analog rice made from modified cassava flour (MOCAF) and different banana flour. Two analog rice types, TD (MOCAF with tanduk banana flour) and KP (MOCAF with kepok banana flour), were examined in this study. We found that TD had more moisture, fiber, and carbohydrate but less ash and fat content than KP. TD has a slightly better water holding capacity (WHC) at 5.60 g/g than KP at 5.42 g/g. TD exhibited larger quantities of xylose, fructose, glucose, and pyruvic acid, whereas KP contained more maltose and sucrose. TD had higher quantities of myristic, palmitoleic, and linoleic acid compared to KP, which had higher levels of palmitic, arachidic, stearic, oleic, and α-linolenic acid. KP included more lysine, leucine, phenylalanine, histidine, methionine, and tyrosine, but TD contained more valine, isoleucine, threonine, arginine, proline, aspartic acid, glutamic acid, serine, glycine, and alanine. KP included more phytochemicals and vitamins, including phenols, flavonoids, alkaloids, tannins, saponins, ascorbic acid, riboflavin, niacin, beta-carotene, tocopherol, pyridoxine, and pantothenic acid. Therefore, this study provides insights into the nutritional profiles and sensory properties of MOCAF-derived analog rice and banana flour, implying a wide range of uses in food and dietary choices.
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... Indeed, as already discussed above, an association between melatonin and vitamin B6 in combination with other plant extracts, has been studied in a sample of patients with mild-moderate insomnia demonstrating therapeutic potential in this specific clinical sample [21]. Interestingly, in a large randomized, placebocontrolled clinical trial of subjects treated with high doses of vitamin B6 (240 mg) for five days, vitamin B6 was shown to increase the amount of dream content recalled by participants, suggesting a more complex mechanism of action of vitamin B6 in regulating sleep architecture [22]. ...
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... Vitamin B6 (pyridoxine) appears to enhance dream quantity, as well as the individual's ability to recall dreams [11]. In a related study, Huang and coworkers report that good sleepers tend to consume a higher intake of B6, compared to bad sleepers [12]. ...
Development and Validation of an HPLC-FLD Method for the Determination of Pyridoxine and Melatonin in Chocolate Formulations—Digestion Simulation Study
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Full-text available
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The undeniable value of sleep is commonly accepted and essential for all aspects of human existence. The aim of the present study was to develop and validate an applicable and sensitive HPLC-FLD method for the quantitative determination of pyridoxine (PYR) and melatonin (MEL) in a chocolate formulation that is suitable for the treatment of insomnia. The proposed chromatographic process was performed on an Aqua column (250 mm × 4.6 mm, 5 mm) at 45 °C, with a mobile phase consisting of two solvents (A, water with 0.2% formic acid; and B, acetonitrile with 0.2% formic acid) in a gradient elution and with a flow rate of 1.2 mL/min. Method validation was carried out according to ICH specifications in terms of linearity (R² > 0.999), precision, and repeatability (%RSD < 2). The limits of detection (LODs: PYR = 0.09 ng/mL; MEL = 0.92 ng/mL) and quantification (LOQs: PYR = 0.29 ng/mL; LOQMEL = 3.04 ng/mL) for both analytes were also determined. A mixture D-Optimal methodology of experimental design technique was applied for the quantitative recovery of the two APIs from chocolate (% recovery > 97.4%). Finally, to simulate the digestion process of the new preparation, three phases in vitro, a digestion method was applied. According to the study, 73.8% of pyridoxine and 55.9% of melatonin (on the indicated dose) were released from the formulation and ended up in the intestine.
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... Clinical and experimental data suggest that the increased metabolism of tryptophan in diabetes, resulting from up-regulation of the tryptophankynurenine pathway, may influence findings and conclusions compared with previous evidence 31,32 . Additionally, other research (reviews and clinical trials) has explored the positive association of other egg components (e.g., B vitamins, omega 3 fatty acids) on sleep duration, and sleep quality 33,34 . An important consideration for the differences between previous findings and the results from the present study is that previous evidence has focused on evaluating the intake of a single nutrient or component. ...
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To evaluate if egg consumption is associated with sleep quality and psychological health (depression, anxiety, and stress) in women with type 2 diabetes. A cross-sectional study was conducted on women with type 2 diabetes (n = 230). Weight, height, waist circumference (WC), and blood pressure were measured. A Food Frequency Questionnaire (FFQ) was used to obtain dietary intake data and estimate total egg consumption, which was presented in tertiles. The Pittsburgh Sleep Quality Index (PSQI) and Depression, Anxiety, and Stress Scale (DASS-21) were used to evaluate sleep and mental health outcomes, respectively. Dietary intake of carbohydrates, sodium, saturated fatty acids, and cholesterol was greater in the highest tertile of egg consumption (P < 0.05). Dietary intake of fat, monounsaturated, and polyunsaturated fatty acids was lower in the highest tertile of egg consumption (P < 0.05). WC was greater in the highest tertile of egg consumption in the crude model (p = 0.03), however, there was no evidence of this association in the adjusted model. There was no evidence of an association between egg consumption and the odds of poor psychological health or sleep quality in unadjusted or adjusted models. There was no association between egg consumption and poor sleep or mental disorders. Future studies are needed to confirm these findings and to identify the mechanism of action.
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... Vitamin B6, known as pyridoxine, is essential for the conversion of tryptophan into serotonin. 5-Hydroxytryptophan (5-HTP), an intermediary in this procedure, is transformed into serotonin by an enzyme known as aromatic L-amino acid decarboxylase (AADC) [24,98]. ...
From Garden to Pillow: Understanding the Relationship between Plant-Based Nutrition and Quality of Sleep
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The effect of diet on sleep quality has been addressed in many studies; however, whether/how plant-based diets (PBDs) impact sleep-related parameters has not been explored in detail. This review aims to give an overview of the components of PBDs and the possible mechanisms through which PBDs may improve sleep quality. Studies have indicated that diets such as PBDs, which are typically high in fruits, vegetables, nuts, seeds, whole grains, and fiber, are associated with better sleep outcomes, including less fragmented sleep and improved sleep duration. Several mechanisms may explain how PBDs impact and/or improve sleep outcomes. Firstly, PBDs are characteristically rich in certain nutrients, such as magnesium and vitamin B6, which have been associated with improved sleep patterns. Secondly, PBDs are often lower in saturated fats and higher in fiber, which may contribute to better overall health, including sleep quality. Additionally, plant bioactive compounds like phytochemicals and antioxidants in fruits, vegetables, and herbs may have sleep-promoting effects. According to available data, PBD and Mediterranean diet elements promise to enhance sleep quality; however, it is crucial to note that diets should be customized based on each person’s needs.
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... 5 It has been reported previously that pyridoxine (vitamin B6) and pyridoxal phosphate deficiencies are associated with insomnia. [13][14][15] This is important because sleep is critical for normal cognition and prevention of AD. 2 The potential connection between vitamin B6 and cognition has been reported previously in kidney transplantation patients with mild cognitive impairment. 16 Although folate and vitamin B12 were rarely found to be deficient, vitamin B6 deficiency affected 44% of the patients with kidney transplants. ...
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Article
Full-text available
  • Jan 2024
INTRODUCTION Vitamin B6 and D levels are not assessed routinely in geriatric memory patients. This study examined vitamin levels to determine the potential effects on cognition. METHODS A chart review was conducted of 203 consecutive patients over a 12‐month period. Levels of vitamins B1, B6, B12, and D were obtained on the day of clinic to identify deficiencies. A mental status exam (Mini Mental State Examination [MMSE]) was also performed. RESULTS One hundred sixty‐seven patients had one or more vitamin levels obtained on the day of clinical evaluation. Vitamin B6 deficiency was the most common (37.5%), followed by vitamin D deficiency (36.8%). A chi‐square test revealed significant co‐occurrence of deficiency of vitamins B6 and D ( p < 0.001). Vitamin B6 and D deficiencies were associated with lower MMSE scores ( p < 0.05). DISCUSSION Vitamin B6 and D deficiencies are common in geriatric patients. The coexistence of these vitamin deficiencies has a significant association with cognitive performance, indicating the clinical importance of monitoring and supplementation.
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... Although scientifically speaking, only one of these six substances, pyridoxine, qualifies as vitamin B6, the term is frequently used to apply to all six. Vitamin B6 is a biologically active coenzyme that contributes to a variety of biochemical processes, such as the metabolism of amino acids and glycogen and the creation of nucleic acids, haemoglobin, sphingomyelin and the synthesis of several neurotransmitters like dopamine, norepinephrine, serotonin, and gamma-aminobutyric acid (Aspy et al., 2018;Brown et al., 2018). ...
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Dream recall and dream recall failure: An arousal-retrieval model
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  • Sep 1976
Proposes an arousal/retrieval model to account for difficulties in sleep learning and dream recall. The model is based on 2-stage memory theory, which assumes that information processing in a short-term memory store facilitates subsequent retrieval from long-term memory storage. It is proposed that the effectiveness of processing of target material is impaired during sleep. Thus, dreams and information contained in stimulus presentations to a sleeping person very likely can only be retrieved if an awakening occurs during the life of the short-term memory trace. It is further proposed that experiences occurring during or shortly after awakening compete with the target material for space in the limited-capacity processing system, with the most salient of the set favored in the competition. Interference and repression effects are assumed as additional factors in retrieval from long-term storage. (11/2 p ref) (PsycINFO Database Record (c) 2012 APA, all rights reserved)
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