From the Guidelines
Yes, you can take vitamin B6 at night, as there is no specific time requirement for taking B6 supplements, and many people find nighttime convenient. The typical adult dosage ranges from 1.3-100 mg daily, depending on your needs and doctor's recommendations, as indicated by the ESPEN micronutrient guideline 1. If you're taking higher doses (over 100 mg daily), it's best to do so under medical supervision as excessive B6 can cause nerve damage with long-term use. Some people report that B6 helps with sleep quality or vivid dreams, particularly when taken as pyridoxal-5-phosphate (P5P), the active form. B6 plays important roles in brain function, helping produce neurotransmitters like serotonin and melatonin that regulate mood and sleep, as noted in the study on selected B vitamins and their possible link to the aetiology of age-related sarcopenia 1.
Key points to consider when taking vitamin B6 supplements include:
- The recommended dietary allowance (RDA) for vitamin B6 intake in the UK is set at 1·4 and 1·2 mg/d for men and women aged ≥50 years, respectively, based on protein metabolism parameters 1
- However, recent studies suggest that the elderly may have a higher requirement for vitamin B6, with some indicating a need for 3-4·9 mg of vitamin B6 per day to avoid low plasma PLP and hyperhomocysteinaemia 1
- Vitamin B6 may interact with certain medications, including levodopa and phenobarbital, so it's essential to check with your healthcare provider before taking supplements 1
- Most people tolerate B6 well, but some experience mild side effects like nausea or headaches when first starting supplements, as noted in the ESPEN micronutrient guideline 1
It's crucial to consult with a healthcare provider to determine the best dosage and timing for taking vitamin B6 supplements, especially if you're taking medications or have underlying health conditions. The most recent and highest quality study, the ESPEN micronutrient guideline 1, provides the best evidence for the safe and effective use of vitamin B6 supplements.
From the Research
Vitamin B6 Intake
- The studies provided do not directly address the question of taking vitamin B6 at night 2, 3, 4, 5, 6.
- However, it is known that vitamin B6 is involved in various bodily processes, including amino acid metabolism and the actions of steroid hormones 2.
- The recommended daily intake of vitamin B6 varies, but it is generally considered to be 15 micrograms/g dietary protein, with a minimum safe intake of 11 micrograms/g dietary protein 2.
Timing of Vitamin B6 Intake
- There is no specific information in the provided studies about the optimal timing of vitamin B6 intake, including whether it should be taken at night or during the day 2, 3, 4, 5, 6.
- It is worth noting that vitamin B6 is a water-soluble vitamin, and any excess amount is typically excreted in the urine, so the timing of intake may not have a significant impact on its effectiveness 2.
Potential Risks and Benefits
- High doses of vitamin B6 (in excess of 500 mg/d) have been associated with neurological damage, and even modest doses (50-100 mg/d) may have potential hazards 2.
- On the other hand, some studies suggest that vitamin B6 may have beneficial effects on cardiac performance in ischemic heart disease 5 and may reduce the risk of invasive breast cancer 6.