Some people who react to MSG and rarely remember dreams may have low vitamin B6, and research links low B6 with depression. Learn more about B6.

TL;DR

  • People who react to MSG and rarely remember dreams may be low in vitamin B6 (not diagnostic, but a useful clue).
  • B6 supports neurotransmitters; studies link low B6 with depression and anxiety, and supplementation improved mood in some groups (e.g., celiac patients).
  • Vitamins don’t “cure” disease, but correcting a deficiency can reduce symptoms.
  • If mood is low and you notice MSG sensitivity, check your vitamin B6 status.

Why B6 Matters

Vitamin B6 is a cofactor for making neurotransmitters that affect mood, stress, and sleep. Without enough B6, you may not show classic deficiency signs, but vague problems can appear.

Common clues:

  • Feeling wired or unwell after MSG-containing foods
  • Poor dream recall even with adequate sleep

These are not diagnostic, but they’re useful clues.

What Studies Suggest  

  • Lower B6 intake or status = higher odds of depression/anxiety【1】【2】.
  • In celiac disease, B6 supplementation reduced depressive symptoms【3】.
  • Findings show associations, not proof of cure—B6 is just one piece of the larger mood picture.

Learn more about mental health.

Other Factors That Influence Mood

  • Other nutrients: B12, folate, magnesium, omega-3s
  • Inflammation & gut health (microbiome balance matters)
  • Sleep, stress, thyroid, blood sugar
  • Food sensitivities beyond MSG

See: Causes for low mood

Smart Next Steps

1) Ask About Testing

  • Plasma PLP (active B6)
  • Homocysteine (B6/B12/folate pathway marker)
  • Vitamin B12 (with MMA or holo-TC) and folate

2) Improve Your Diet

Check the Roadmap to Health.
Top B6 foods: salmon, tuna, chicken, turkey, eggs, chickpeas, potatoes, bananas, oats, sunflower seeds.

3) Consider Targeted Supplements

  • 10–25 mg/day pyridoxine or P5P (PLP) is a common starting range.
  • Safety: avoid chronic high doses. U.S. UL = 100 mg/day (long-term excess can cause sensory neuropathy).
  • Medication review: drugs like isoniazid, oral contraceptives, and levodopa can deplete B6—discuss with your provider.

FAQs

Does B6 fix depression?
No vitamin “cures” depression. But if you’re low in B6, supplementation may improve mood as part of a broader plan.

What if I react to MSG and don’t dream—should I just take B6?
Small doses (10–25 mg/day) are generally safe. If pregnant or on Parkinson’s medication, discuss with your doctor.

How fast might I notice a change?
If B6 was low, some people report changes within 4–8 weeks. Retesting is the best way to confirm.

Can I get enough from food alone?
Yes, with consistent intake of B6-rich foods. Supplements help when intake or absorption is low.

References

  1. J Am Coll Nutr. 2008 Jun;27(3):421-7. Vitamin B6 is associated with depressive symptomatology in Massachusetts elders.
  2. Psychother Psychosom. 2004;73(6):340-3. Vitamin B6 level is associated with symptoms of depression.
  3. Scand J Gastroenterol. 1983 Mar;18(2):299-304. Reversal of psychopathology in adult coeliac disease with the aid of pyridoxine (vitamin B6).