Melatonin and vitamin B6

**koliko987** · 01-27-2013 05:02 PM

Hi, I just got some melatonin and vitamin b6 to help lucidity.Theres already a thread like this one but I found the replies disatisfying, a lot of conflicting advice.Some guys say you should take 3mg melatonin and 250mg b6,my melatonin tablets are 1mg each and b6 50mg each so Im supposed to gargle 8 pills at once? Others say to work your way up to 3mg,this sounds really sinister I dont wanna end up like the old lady in Requiem for a Dream.So can I get some advice when and how much supplements to take?
Thanks

**dutchraptor** · 01-27-2013 09:12 PM

Work with just 1mg of melatonin and 100mg of b6 first. If that works and you don't react to it you can increase the dosage.

**nina** · 01-28-2013 02:18 AM

You should keep your daily intake of vitamin B6 at or under 100 mg. As for melatonin, you're not going to end up like the old lady from requiem. Melatonin is a natural hormone produced in the body, and you're not going to build up a tolerance super fast like someone on crystal meth, so don't worry. 1mg of melatonin seems like a good starting point. Some people may advise to start lower because it can have the effect of making you very drowsy the next day, so you wouldn't want to take like 5mg and possibly feel hungover the next morning. Other people can take >5mg with no physical side effects. There's really no unsafe dosage of melatonin though, unlike with vitamin B6. It's more just use your best judgement.

**Dannon Oneironaut** · 02-16-2013 02:59 PM

Good information. I forgot all about all this supplement stuff. I know 5-htp is good as well. and isn't tryptophan good? I'm sure this information is all over this site and of course google. I am just thinking out loud. I have no idea why I am even posting this.

**Alucinor XIII** · 02-16-2013 03:16 PM

They say tryptophan is supposed to be good, because it breaks down into serotonin...

But I've read a few times that during REM, serotonin is pretty much shut-off, so I dont know why that does any good. Although, serotonin does break down into melatonin, so maybe tryptohpan is just having results because its become melatonin anyway.

"While serotonin levels are lower in sleep than while awake, they are at their lowest during REM sleep, also known as dreaming sleep. In effect, neurons with serotonin receptors are active during all stages of sleep until REM, so they appear to act as a "REM inhibitor" most of the time, as reported by "Sleep Research Online" in 1999. When serotonin levels drop, the neurotransmitter acetylocholine rises in the brain. This is why many anti-depressants reduce dreaming sleep, because increasing serotonin levels inhibit the rise of acetylocholine..."

Read more: How Does Serotonin Affect Sleep? | LIVESTRONG.COM