6 Benefits of Vitamin B6: Are You Getting Enough?
Vitamin B6 is essential to healthy brain and nervous system function, but you can’t produce it on your own.
1 of 8 important B vitamins, vitamin B6, or pyridoxine, is responsible for over 100 enzyme reactions within your body.
A well-balanced diet will likely deliver enough vitamin B6 into your system, but where nutritional gaps exist supplementation may be beneficial.
Read on to discover the role vitamin B6 plays in your body, warning signs of inadequate B6 and who might benefit from supplementation.
Disclaimer:This article is intended for informational purposes only and should not be taken as medical advice. Excessive vitamin B6 may be harmful. Consult your GP prior to commencing any new supplement regime. Always speak with your doctor before taking any action regarding your health. Supplements have a wide range of potential effects and it's important to ensure that they are right for you. This article is not intended to diagnose, treat, or cure any disease. |
Sources of Vitamin B6
Vitamin B6 is 1 of 8 types of B vitamins, together sometimes referred to as ‘vitamin B complex’. B vitamins depend on one another for proper absorption, hence why many supplements combine multiple types.
B vitamins, including B6, are crucial to the proper functioning of cells in your body. They create new blood cells, maintain healthy brain cells and convert food into energy.
The good news is that B6 can be found in plenty of food sources, so as long as you have a varied and balanced diet, you should have enough of it in your system already.
Top food sources of B6 include:
- Organ meats, particularly liver
- Chickpeas
- Tuna
- Salmon
- Bananas
- Fortified Cereals
- Potatoes
Supplementation with B6 may be beneficial where nutritional gaps exist, or if you have a condition that prevents proper absorption of nutrients.
Are You Getting Enough Vitamin B6?
Vitamin B6 deficiency symptoms may include: [1].
- Constantly tired or lacking in energy
- Low mood, brain fog, confusion
- Rashes on the face
- Scaly, cracked lips and/or swollen tongue
- Continuously sick
- Tingling or numb hands and feet
- Severe nausea during pregnancy
Top 6 Benefits of B6
- Helps Treat Anemia - Vitamin B6 helps produce red blood cells that carry oxygen to your body’s tissues, helping to prevent and treat anemia [1].\
- May Decrease Depression and Anxiety Symptoms - B6 helps to produce serotonin and the mood regulating neurotransmitter GABA. Vitamin B6 supplementation is associated with improved mood and decreased anxiety symptoms in people with a deficiency [2].
- Relieves Premenstrual Symptoms - Short term supplemental B6 may help to relieve menstrual discomfort, decrease fluid retention and improve hormone modulation. Vitamin B6 should be taken at the onset of premenstrual symptoms for the menstrual period only [2].
- Helps Fight Inflammation - Vitamin B6 deficiency is associated with inflammation - related chronic illnesses such as rheumatoid arthritis. Restoring health B6 levels may help alleviate symptoms in those with a deficiency [2].
- Helps Prevent Morning Sickness - Low levels of Vitamin B6 are linked with increased frequency and duration of morning sickness. Restoring healthy B6 levels may help decrease the severity of pregnancy related nausea [2].
- Can Boost Immune Function - Healthy levels of B vitamins including B6 helps to regulate immune responses in your body. B6 promotes increased antibody production and enhances communication between cytokines for healthy immune system function [1].
Best Vitamin B6 Products 2024
| Herbs of Gold Activated B Complex
Combines vitamin B6 with vitamins B2 and 12 to support energy production and healthy metabolism. Helps to maintain nervous system function and regulate stress levels within the body. Take one capsule daily with food, click on the product to read more. |
|
Interclinical Activated B6 Plus |
|
Blackmores Vitamin B6 |
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BioCeuticals Methyl-Max |
Herbs of Gold Vitamin B6 Herbs of Gold Vitamin B6 100mg contains a blend of pyridoxine and pyridoxal 5-phosphate monohydrate (activated B6), in a convenient one-a-day tablet, to help maintain vitamin B6 levels in the body |
Side Effects/Precautions/Interactions
Some medications interact with vitamin B6 supplements including those used to treat:
- Parkinson’s and Alzeimer’s disease
- Heart disease
- Asthma
- High blood pressure
- Depression
Consult your GP prior to commencing a B6 supplement if you have any pre-existing conditions or are taking any medications.
Can too much vitamin B6 be harmful? Yes.
Adults should not consume more than 100mg of vitamin B6 per day. While it is unlikely to consume an excessive amount through diet, excessive amounts of B6 through supplements can lead to toxicity causing nerve damage and lack of muscle control.
Other signs of excessive use include increased thirst, nausea, vomiting and increased urination. Always consult your GP prior to commencing a vitamin B6 supplement regime.
Summary
Getting enough B vitamins is crucial to your overall health. The best way to get enough B6 is through a varied and balanced diet. There are many health conditions associated with a vitamin B6 deficiency; if you’re experiencing any symptoms, consult your GP prior to beginning a B6 supplement regime, as excessive or prolonged use could be harmful.
References
[1] WebMD, 2024. Signs of Vitamin B6 Deficiency. https://www.webmd.com/vitamins-and-supplements/ss/slideshow-vitamins-vitamin-b6-deficiency
[2] National Institutes of Health, 2023. Vitamin B6: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
