Vitamin B6 for Dreams: Does It Really Work?

observational-study PMID: 29665762

Quick Summary: A study found that taking vitamin B6 before bed might help you remember your dreams better. However, it didn't make dreams more vivid or colorful. Another group taking a B complex vitamin reported worse sleep.

Does Vitamin B6 Help You Remember Dreams?

Yes! This study showed that taking 240mg of vitamin B6 (pyridoxine hydrochloride) before bed for five nights helped people remember more of their dreams. It didn't make the dreams more intense or strange, just easier to recall.

Study Details

Who was studied: 100 adults from Australia.

How long: The study lasted for 5 nights.

What they took: Participants were split into three groups:

Vitamin B6 (240mg)
B Complex vitamins (containing other B vitamins)
A placebo (a "dummy" pill)

What This Means For You

Better Dream Recall: If you want to remember your dreams more clearly, taking 240mg of vitamin B6 before bed might help.

Not for Vivid Dreams: Don't expect vitamin B6 to make your dreams more exciting or colorful.

Be Careful with B Complex: The study suggests that taking a B complex vitamin before bed could hurt your sleep quality and make you feel tired in the morning.

Study Limitations

Short Study: The study only lasted five days, so we don't know if the effects last longer.

Dream Recall is Tricky: People reported their own dream experiences, which can be subjective.

B Complex Details Missing: The study didn't say exactly what was in the B complex vitamin, making it hard to know why it affected sleep.

More Research Needed: We need more studies to confirm these findings and understand how vitamin B6 affects dreams.

Key Findings

The study confirmed that 240 mg of vitamin B6 (pyridoxine hydrochloride) ingested nightly for five days significantly improved dream content recall compared to placebo (p = 0.014, Cohen’s d = 0.41). However, no significant effects were observed on dream vividness, bizarreness, or color. An exploratory B complex group (containing unspecified doses of other B vitamins) reported worse sleep quality (p = 0.003) and increased morning tiredness (p = 0.007) versus placebo. These findings suggest B6 may aid dream recall but does not enhance subjective dream vividness, while B complex formulations might disrupt sleep quality.

Study Design

This was a randomized, double-blind, placebo-controlled trial involving 100 adults from Australia. Participants were assigned to one of three groups: vitamin B6 (240 mg), B complex, or placebo. The intervention lasted five consecutive nights, with outcomes measured via self-reported questionnaires assessing dream recall, vividness, emotionality, and sleep quality. The study aimed to replicate a 2002 pilot study but with a larger sample size and inclusion of a B complex condition.

Dosage & Administration

Participants received 240 mg of pyridoxine hydrochloride (vitamin B6) in capsule form, taken 30–60 minutes before bedtime. The B complex group received a preparation containing multiple B vitamins, though specific dosages were not detailed in the summary. Placebo capsules contained microcrystalline cellulose. Compliance was monitored via daily logs.

Results & Efficacy

Dream Recall: B6 increased recall of dream content (composite score: p = 0.014, d = 0.41) but did not significantly affect vividness (p = 0.12), bizarreness (p = 0.45), or color (p = 0.18).
Sleep Quality: B complex group reported significantly lower sleep quality (p = 0.003, d = 0.52) and higher tiredness upon waking (p = 0.007, d = 0.44) compared to placebo.
Safety: No adverse effects were reported for B6; however, the B complex group noted increased fatigue, suggesting potential interactions between high-dose B vitamins.

Limitations

Short Duration: Effects were measured over only five days, limiting insights into long-term impacts.
Self-Reported Data: Subjective recall and vividness assessments may introduce bias.
Unspecified B Complex Doses: Lack of detail on other B vitamins in the complex hinders interpretation of their effects.
Demographics: While described as “diverse,” the sample’s age, gender, or health status specifics were not provided.
Mechanistic Gaps: The study did not explore biochemical pathways linking B6 to dream recall (e.g., neurotransmitter synthesis).

Clinical Relevance

For supplement users, 240 mg of B6 before bed may modestly improve dream recall (number needed to treat ≈ 5), but it does not enhance vividness or emotional intensity. This dose aligns with short-term safety guidelines, though prolonged use of high-dose B6 (>100 mg/day) is associated with neuropathy in other studies. The B complex results caution against assuming all B vitamins are benign for sleep; formulations with multiple B vitamins may impair rest quality. These findings could inform lucid dreaming research, where recall is critical, but further studies are needed to validate efficacy and optimal dosing.

Note: The study’s URL (PMID 29665762) suggests a 2018 publication in Perceptual and Motor Skills, though details beyond the provided summary cannot be verified without full-text access.