Dreaming of eating worms, losing your teeth, or watching elephants do the conga? Vivid dream are a strange business, and it’s tough to parse out their causes. There are plenty of theories out there about the wild experiences we have while fast asleep—but one potential culprit you might be overlooking? Your supplements.
“Some supplements can cause nightmares and vivid dreams because they affect REM sleep,” explains Dr. Wesley Buckle, N.D., a naturopathic doctor at The Oasis Addiction Treatment Center in Rancho Mirage, CA. (REM is the sleep cycle where we do most of our dreaming.) Meanwhile, some supplements impact neurotransmitters like dopamine during sleep, while others can stimulate the nervous system. Turns out, any of these processes can make dreams seem more memorable, out-there, or scary.
Wondering if the capsules or powders you take throughout the day could be extending their influence into the night? Here are some supplements that may cause vivid dreams, plus expert tips on reaping their benefits without disturbing your rest.
- ABOUT OUR EXPERTS: Dr. Wesley Buckle, N.D., is a naturopathic doctor at The Oasis Addiction Treatment Center in Rancho Mirage, CA. Brian Clark, B.S.N., M.S.N.A., is a certified registered nurse anesthetist. Jenna Volpe, R.D.N., L.D., I.F.N.C.P., is a functional dietitian, herbalist, and founder of Whole-istic Living.
1. Melatonin
Wait, isn’t melatonin supposed to help you sleep? Definitely! Melatonin can be a clinically effective supplement for sleep quality. For some people, though, it could intensify dreams or even produce nightmares. According to a systematic review of 37 studies, nightmares are a potential side effect of popping this popular sleep supp.
The “why” behind this isn’t perfectly clear—but one possibility is melatonin’s impact on receptors in the brain. Melatonin stimulates MT1 and MT2 receptors, increasing vivid dream recall, especially when you take more than the body produces naturally during sleep, says certified registered nurse anesthetist Brian Clark, B.S.N., M.S.N.A. While the body produces only about 0.1 milligrams of melatonin per night, many folks take up to five milligrams in supplement form. Your move? Stick close to a one-milligram dose when your sleep needs support (and you want to minimize the chances of being chased by zombies in your dreams).
Among people who need help with sleep, it could also be a chicken-or-the-egg situation. “In my opinion, based on my experiences practicing as a psychiatric dietitian, if someone needs a sleep aid (including melatonin), they may be experiencing stressful circumstances and/or a psychiatric condition, both of which may increase the likelihood of nightmares independently of melatonin,” says Jenna Volpe, R.D.N., L.D., I.F.N.C.P., functional dietitian, herbalist, and founder of Whole-istic Living.
Read More: 6 Supplements That Can Help You Score Quality Sleep
If you’d like to put melatonin-related nightmares to bed, Clark encourages taking it earlier in the evening, rather than right before you hit the hay. (Taking it three to four hours before bedtime can be a good idea.) Or, to produce more melatonin on your own, Volpe suggests getting some direct morning sun (before 10 A.M. is best) without any glasses or sunglasses on. “This has been shown to help stimulate natural melatonin production in the evenings, reducing the need for long-term reliance on melatonin supplementation,” she explains.
2. Valerian Root
Made from the perennial herb Valeriana officinalis, valerian root is a natural sedative that’s been used medicinally for trouble sleeping as far back as early Greek and Roman times. While we can’t say whether this herb gave Caesar nightmares, it’s been associated with vivid dreams in multiple 21st-century studies. A 2020 systematic review and meta-analysis found that vivid dreams were one of this supplement’s mild adverse events.
What’s that about? As with melatonin, Volpe says the exact mechanism behind this isn’t fully understood. What we do know: “Valerian root is a sedative and nervine herb which relaxes the nervous system and, like melatonin, may make it easier for people to enter into deeper sleep states in which vivid dreams are more likely to occur,” she explains.
These issues are usually more prominent when you first start taking the supplement, and may fade with time, Buckle says. Or, if you’re just starting out with valerian, talk to your healthcare provider about increasing your dosage slowly. “Tolerance for valerian root is improved using low doses for short cycles instead of nightly,” says Clark. Most research has focused on a 300- to 600-milligram dosage for up to six weeks, so sticking closer to the lower, shorter end of this range could be right for you.
3. Vitamin B6
The vitamin B6 you may be using for anemia, heart health, or PMS could give rise to some memorable sleep stories—especially if you’re taking it at night. “Vitamin B6 (pyridoxine) supplementation at night has been anecdotally associated with vivid dreams,” says Volpe. According to a 2018 study, it could also enhance dream recall.
Once again, this comes down to neurotransmitter activity, Clark suggests. “B vitamins, specifically B6, increase the production of neurotransmitters and increase acetylcholine activity associated with vivid REM dreams,” he explains. (B6 is important for synthesizing neurotransmitters like GABA, serotonin, dopamine, and noradrenaline.)
Read More: Ways To Boost—And Balance—Feel-Good Hormone Serotonin
Another reason B6 might give you more vivid dreams is simply that it could help you sleep better and more deeply. (Noticing a pattern here?) Research shows that this supplement may alleviate restless legs, for example, leading to better nighttime rest. “Improving sleep quality and duration may, by default, lead to more vivid dreams,” Volpe says.
Then again, if you’d rather not have your zzz’s interrupted by wacky dreams, the solution is simply to take B6 earlier in the day and adjust your dosage. “B vitamins are best taken in the morning, with B6 being limited to less than 25 milligrams per day,” Clark suggests. (Talk to your doctor about the dosage that’s right for you).
4. Korean Red Ginseng
Korean red ginseng may be useful for a variety of health concerns, from lowering fatigue to slowing biological aging. Though research is limited, Volpe says there are some reports of this herb causing vivid dreams and nightmares.
It makes sense, since, according to Buckle, Korean red ginseng is a stimulant. “Besides causing alertness, it can influence dopamine pathways,” he says. “When taken close to bedtime, it may increase fragmented sleep, which can cause vivid, emotionally charged dreams.” (Sleep disruptions prevent the brain from completing healthy sleep cycles, often leading to “REM rebound,” in which the body compensates for lost sleep by increasing REM duration. More REM means a higher chance of dreaming.)
Read More: 6 Ways Your Health Takes A Hit After A Single Night Of Bad Sleep
Fortunately, Clark says lowering your dosage is likely to clear these symptoms within a few days. Research suggests that up to two grams daily is typically well tolerated, but supplements often provide around 500 milligrams per capsule, so stick to that lower amount, if needed.)
Timing matters, too. “Korean red ginseng should be taken during the day only,” Clark adds. To be safe, consider making it part of your morning routine to maximize its energizing benefits throughout your day.
Last Word
While we may not fully understand the way certain herbs, nutrients, and other supplements influence what we see in Dreamland, it’s certainly possible that the latest addition to your routine could be behind super-vivid dreams. Interestingly, it’s also possible that the crazy dream effect is actually a by-product of sleeping more deeply than usual.
Either way, if a supplement you’re taking is really throwing off your rest (the sleep score on your fitness tracker doesn’t matter much if you wake up in terror after being stuck in a subconscious Squid Games), it might be time to tweak your dosage or timing, or swap an alternative supplement into your regimen.