@daveu The 300mcg is coming from the Sundown bottle. I'm pretty sure that is the exact patented dosage. It may be 270mcg or something, but that is right. Some of their bottles even had a logo saying patented level.
I learned about this from reading an article many years ago talking about the correct dosage and how the over the counter products were selling a much higher dosage. I further corresponded with the patent holder, who is the neuroscientist who did the research and he confirmed that this information was correct. He also mentioned that one brand. I have a bottle of that brand, but have not used it in many years, except for a few times recently as my sleep cycle has been pushed forward about 6 hours too far. You could possible take a higher dosage and many people do, and say they don't have problems with it, but I personally did have sleep maintenance insomnia and daytime grogginess. Before I knew about the right dosage the I took a popular dosage and it worked a few times, but very quickly I started falling asleep very quickly with it, but I would wake up in the middle of the night and couldn't fall back asleep. Taking too high of a dosage has a rebound effect.
A b-complex without B6 is really not available, and buying the others individually is much more expensive I believe, but could very well be worth it if you can find dosages of 50mg for short term or lower for long term. I just ate some beef which was seared quickly on the outside to warm it up as well as some I ate raw and just seared the outer ridge to kill any bacteria from the package. There should be some B6 in there, as well as B5.
The D3 you need to take will depend on your current level, but if you aren't taking any you might start out with as much as 15,000 IU and after a month or two it will only take 4000 IU to maintain a level of 60ng/ml to 80ng/ml. If you want to test make sure to use the mass spectometry liquid chromotrography test, not the immunoassay method since the latter is not accurate above 40ng/ml. To convert from ng/ml to nmol/L, which is used in the UK, you just mutiply times 2.5.
The magnesium may not be needed, or may cause side effects, but may synergize well with the B6 and D3 for sleep. But, I suggest a very low dosage. I know I took magnesium about 200mg a day or something years ago and it resulted in an electrolyte imbalance and my muscles were twitching all the time. So, if you can take just 10 or 20mg that may be good. Magnesium oxide is not good. Magnesium glycinate, or magnesium citrate should good. The magnesium is supposed to have a relaxing effect as well. I've heard some people call it natures valium.
The complete b-complex could be very useful though to help regrow the microbiota in the digestive system to help with sleep and IBS. There is a Dr. Gominack which talks about this protocol using B vitamins and D3. However, she recommends taking B50 vitamin for 90 days which is roughly 50mg of B1,B2,B3,B5,B6 and 400mcg of B7, 500mcg of B9, and 50mcg of B12. Then followed by a multivitamin after 90 days and some other complex things. She sells a workbook which is way overpriced. Her method may work, I don't know, but I'm not recommending it. It just feels like too much for me right now and I don't want to supplement B6. I may be over cautious. I'm starting basic. She believes B5 is very important though for the microbiota.
