{"id":37110,"date":"2026-02-06T13:46:22","date_gmt":"2026-02-06T18:46:22","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=37110"},"modified":"2026-02-06T13:46:22","modified_gmt":"2026-02-06T18:46:22","slug":"supplement-crazy-dreams-nightmares","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/supplement-crazy-dreams-nightmares\/","title":{"rendered":"Take Note: These 4 Supplements May Cause Vivid Dreams"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Dreaming of eating worms, losing your teeth, or watching elephants do the conga? Vivid dream are a strange business, and it\u2019s tough to parse out their causes. There are plenty of theories out there about the wild experiences we have while fast asleep\u2014but one potential culprit you might be overlooking? Your supplements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSome supplements can cause nightmares and vivid dreams because they affect REM sleep,\u201d explains<\/span> <span style=\"font-weight: 400;\">Dr. Wesley Buckle, N.D.<\/span><span style=\"font-weight: 400;\">, a naturopathic doctor at The Oasis Addiction Treatment Center in Rancho Mirage, CA. (REM is the sleep cycle where we do<\/span><a href=\"https:\/\/www.sleepfoundation.org\/stages-of-sleep\/rem-sleep\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">most of our dreaming<\/span><\/a><span style=\"font-weight: 400;\">.) 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.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>:<em><span style=\"font-weight: 400;\"> <a href=\"https:\/\/theoasisrecovery.com\/about\/team\/\" target=\"_blank\" rel=\"noopener\">\u00a0Dr. Wesley Buckle, N.D.<\/a>, is a naturopathic doctor at The Oasis Addiction Treatment Center in Rancho Mirage, CA. <a href=\"https:\/\/www.acls-pals-bls.com\/authors\/brian-clark\/\" target=\"_blank\" rel=\"noopener\">Brian Clark, B.S.N., M.S.N.A<\/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<a href=\"https:\/\/www.wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"> Whole-istic Living<\/a>.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>1. Melatonin<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Wait, isn\u2019t <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin<\/a> supposed to <\/span><i><span style=\"font-weight: 400;\">help<\/span><\/i><span style=\"font-weight: 400;\"> you sleep? Definitely! Melatonin can be a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33417003\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">clinically effective supplement<\/span><\/a><span style=\"font-weight: 400;\"> for sleep quality. For some people, though, it could intensify dreams or even produce nightmares. According to a<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31722088\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">systematic review<\/span><\/a><span style=\"font-weight: 400;\"> of 37 studies, nightmares are a potential side effect of popping this popular sleep supp.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The \u201cwhy\u201d behind this isn\u2019t perfectly clear\u2014but one possibility is melatonin\u2019s impact on receptors in the brain. Melatonin <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26514204\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">stimulates MT1 and MT2 receptors<\/span><\/a><span style=\"font-weight: 400;\">, increasing vivid dream recall, especially when you take more than the body produces naturally during sleep, says certified registered nurse anesthetist<\/span> <span style=\"font-weight: 400;\">Brian Clark, B.S.N., M.S.N.A<\/span><span style=\"font-weight: 400;\">. 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 <a href=\"https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/melatonin-and-your-sleep-is-it-safe-what-are-the-side-effects-and-how-does-it-work\/2025\/02\" target=\"_blank\" rel=\"noopener\">close to a one-milligram dose<\/a><\/span><span style=\"font-weight: 400;\">\u00a0when your sleep needs support (and you want to minimize the chances of being chased by zombies in your dreams).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Among people who need help with sleep, it could also be a chicken-or-the-egg situation. \u201cIn 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,\u201d says Jenna Volpe, R.D.N., L.D., I.F.N.C.P., functional dietitian, herbalist, and founder of<\/span><a href=\"https:\/\/www.wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Whole-istic Living<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/popular-sleep-supplements\/\" target=\"_blank\" rel=\"noopener\"><b>6 Supplements That Can Help You Score Quality Sleep<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019d 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 <\/span><a href=\"https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/melatonin-and-your-sleep-is-it-safe-what-are-the-side-effects-and-how-does-it-work\/2025\/02\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">three to four hours before bedtime<\/span><\/a><span style=\"font-weight: 400;\"> 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. \u201cThis <\/span><span style=\"font-weight: 400;\">has been shown to help stimulate natural melatonin production in the evenings, reducing the need for long-term reliance on melatonin supplementation,\u201d she explains.\u00a0<\/span><\/p>\n<h2><strong>2. Valerian Root<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Made from the perennial herb <\/span><i><span style=\"font-weight: 400;\">Valeriana officinalis<\/span><\/i><span style=\"font-weight: 400;\">, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/valerian-2-fl-oz\/vs-7310\" target=\"_blank\" rel=\"noopener\">valerian root<\/a> is a natural sedative that\u2019s been<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/valerian\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">used medicinally for <\/span><\/a><span style=\"font-weight: 400;\">trouble sleeping as far back as early Greek and Roman times. While we can\u2019t say whether this herb gave Caesar nightmares, it\u2019s been associated with vivid dreams in multiple 21st-century studies. A<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7585905\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">2020 systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> found that vivid dreams were one of this supplement\u2019s mild adverse events.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s that about? As with melatonin, Volpe says the exact mechanism behind this isn\u2019t fully understood. What we do know: \u201cValerian 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,\u201d she explains.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These issues are usually more prominent when you first start taking the supplement, and may fade with time, Buckle says. Or, if you\u2019re just starting out with valerian, talk to your healthcare provider about increasing your dosage slowly. \u201cTolerance for valerian root is improved using low doses for short cycles instead of nightly,\u201d says Clark. Most research has focused on a <\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/valerian\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">300- to 600-milligram dosage<\/span><\/a><span style=\"font-weight: 400;\"> for up to six weeks, so sticking closer to the lower, shorter end of this range could be right for you.\u00a0<\/span><\/p>\n<h2><strong>3. Vitamin B6<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">vitamin B6<\/a> you may be using for anemia, heart health, or PMS could give rise to some memorable sleep stories\u2014especially if you\u2019re taking it at night. \u201cVitamin B6 (pyridoxine) supplementation at night has been anecdotally associated with vivid dreams,\u201d says Volpe. According to a<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29665762\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">2018 study<\/span><\/a><span style=\"font-weight: 400;\">, it could also enhance dream recall.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once again, this comes down to neurotransmitter activity, Clark suggests. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B vitamins<\/a>, specifically B6,<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306987718303141\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">increase the production of neurotransmitters<\/span><\/a><span style=\"font-weight: 400;\"> and increase acetylcholine activity associated with vivid REM dreams,\u201d he explains. (B6 is important for synthesizing neurotransmitters like GABA, serotonin, dopamine, and noradrenaline.)\u00a0<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-support-serotonin\/\" target=\"_blank\" rel=\"noopener\">Ways To Boost\u2014And Balance\u2014Feel-Good Hormone Serotonin<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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?)<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36587225\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that this supplement may alleviate restless legs, for example, leading to better nighttime rest. \u201cImproving sleep quality and duration may, by default, lead to more vivid dreams,\u201d Volpe says.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then again, if you\u2019d rather not have your zzz\u2019s interrupted by wacky dreams, the solution is simply to take B6 earlier in the day and adjust your dosage. \u201cB vitamins are best taken in the morning, with B6 being limited to less than 25 milligrams per day,\u201d Clark suggests. (Talk to your doctor about the dosage that\u2019s right for you).<\/span><\/p>\n<h2><strong>4. Korean Red Ginseng<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/p\/prince-of-peace-korean-red-ginseng-518-mg-50-capsules\/pi-1016\" target=\"_blank\" rel=\"noopener\">Korean red ginseng<\/a> may be useful for a variety of health concerns, from<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8469655\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">lowering fatigue to slowing biological aging<\/span><\/a><span style=\"font-weight: 400;\">. Though research is limited, Volpe says there are some reports of this herb causing vivid dreams and nightmares.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It makes sense, since, according to Buckle, Korean red ginseng is a stimulant. \u201cBesides causing alertness, it can influence dopamine pathways,\u201d he says. \u201cWhen taken close to bedtime, it may increase fragmented sleep, which can cause vivid, emotionally charged dreams.\u201d (Sleep disruptions prevent the brain from completing healthy sleep cycles, often leading to \u201c<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/rem-rebound\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">REM rebound<\/span><\/a><span style=\"font-weight: 400;\">,\u201d in which the body compensates for lost sleep by increasing REM duration. More REM means a higher chance of dreaming.)<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/bad-sleep\/\" target=\"_blank\" rel=\"noopener\"><b>6 Ways Your Health Takes A Hit After A Single Night Of Bad Sleep<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, Clark says lowering your dosage is likely to clear these symptoms within a few days. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6190494\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that up to two grams daily is typically well tolerated, but supplements often provide around <a href=\"https:\/\/www.vitaminshoppe.com\/p\/prince-of-peace-korean-red-ginseng-518-mg-50-capsules\/pi-1016\" target=\"_blank\" rel=\"noopener\">500 milligrams per capsule<\/a>, so stick to that lower amount, if needed.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Timing matters, too. \u201cKorean red ginseng should be taken during the day only,\u201d Clark adds. To be safe, consider making it part of your morning routine to maximize its energizing benefits throughout your day.<\/span><\/p>\n<h2><b>Last Word<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While we may not fully understand the way certain herbs, nutrients, and other supplements influence what we see in Dreamland, it\u2019s certainly possible that the latest addition to your routine could be behind super-vivid dreams. Interestingly, it\u2019s also possible that the crazy dream effect is actually a by-product of sleeping more deeply than usual.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Either way, if a supplement you\u2019re taking is really throwing off your rest (the sleep score on your fitness tracker doesn\u2019t 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.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dreaming of eating worms, losing your teeth, or watching elephants do the conga? Vivid dream are a strange business, and it\u2019s tough to parse out their causes. There are plenty of theories out there about the wild experiences we have while fast asleep\u2014but one potential culprit you might be overlooking? Your supplements.\u00a0 \u201cSome supplements can<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplement-crazy-dreams-nightmares\/\">Read More <span class=\"screen-reader-text\">Take Note: These 4 Supplements May Cause Vivid Dreams<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":37113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-37110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Take Note: These 4 Supplements May Cause Vivid Dreams | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Certain supplements have been linked to nightmares and crazy dreams. 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