Overview
Vitamin B6 is a coenzyme involved in more than 150 biochemical reactions in the body, primarily related to metabolism.1Stach K, Stach W, Augoff K. Vitamin B6 in health and disease. Nutrients. 2021;13(9):3229. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467949 A crucial part of the B complex, vitamin B6 helps support steady homocysteine levels, benefiting heart health. It is essential for immune function, mood regulation, and brain development during pregnancy and infancy. As a dietary supplement, B6 is commonly available as pyridoxine.
Uses
Adequate levels of vitamin B6 help facilitate and maintain these physiological processes:
- Producing hemoglobin, which binds oxygen in red blood cells, delivering it throughout the body and reducing the risk of anemia
- Making antibodies that fight viruses, infections, and other illnesses
- Supporting DNA and RNA production and function
- Metabolizing proteins, carbohydrates, and lipids
- Producing and protecting neurotransmitter function (serotonin, gamma-aminobutyric acid [GABA], epinephrine)
- Keeping blood glucose within a normal range
- Maintaining healthy nerve function2Baltrusch S. The role of neurotropic B vitamins in nerve regeneration. Biomed Res Int. 2021;2021:9968228. https://doi.org/10.1155/2021/996822
- Balancing sodium and potassium
- Supporting melatonin production3Lemoine P, Bablon JC, Da Silva C. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. Complement Ther Med. 2019;45:104-108. https://doi.org/10.1016/j.ctim.2019.05.024
Benefits
Vitamin B6 is effective in preventing and treating B6 deficiency. A person lacking B6 may have a rash, cracked, dry lips, a swollen tongue, anemia, depression, confusion, and trouble fighting off illness. In babies, a lack of B6 can manifest as irritability, hearing issues, and even seizures.
B6 is a versatile vitamin with benefits for a wide range of conditions:
- Reducing the risk of cardiovascular disease (when combined with folate and vitamin B12)4Huang J, Khatun P, Xiong Y, Liu B, Zhao Y, Lyu Q. Intakes of folate, vitamin B6, and vitamin B12 and cardiovascular disease risk: a national population-based cross-sectional study. Front Cardiovasc Med. 2023;10:1237103. https://doi.org/10.3389/fcvm.2023.1237103
- Balancing mood
- Reducing the risk of cognitive decline
- Relieving premenstrual syndrome symptoms5Kashanian M, Mazinani R, Jalalmanesh S. Pyridoxine (vitamin B6) therapy for premenstrual syndrome. Int J Gynaecol Obstet. 2007 Jan;96(1):43-44. https://sprucespa.com/wp-content/uploads/2021/07/PMS-Vitamin-B6-b.pdf
- Alleviating nausea and vomiting during pregnancy6Vutyavanich T, Wongtra-ngan S, Ruangsri R. Pyridoxine for nausea and vomiting of pregnancy: a randomized, double-blind, placebo-controlled trial. Am J Obstet Gynecol. 1995;173(3 Pt 1):881-884. doi:10.1016/0002-9378(95)90359-3
- Regulating sleep cycles through melatonin production3Lemoine P, Bablon JC, Da Silva C. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. Complement Ther Med. 2019;45:104-108. https://doi.org/10.1016/j.ctim.2019.05.024
Recommended Dietary Allowance (RDA)
Here’s the data presented in a table format:
Age/Status | RDA (mg) |
---|---|
1–3 | 0.5 mg |
4–8 | 0.6 mg |
9–13 | 1 mg |
14–18 (girls) | 1.2 mg |
14–18 (boys) | 1.3 mg |
19–50 | 1.3 mg |
51+ (women) | 1.5 mg |
51+ (men) | 1.7 mg |
Pregnant | 1.9 mg |
Lactating | 2 mg |
Side Effects
There are no known side effects of vitamin B6 intake at recommended doses; however, taking large amounts can cause multiple symptoms:
- Sensitivity to sunlight
- Excessive thirst
- Nausea
- Heartburn
- Skin lesions
In extreme cases, B6 toxicity may lead to nerve damage, causing pain or numbness in the hands and feet, sensory changes, and difficulty controlling movements.7Muhamad R, Akrivaki A, Papagiannopoulou G, Zavridis P, Zis P. The role of vitamin B6 in peripheral neuropathy: a systematic review. Nutrients. 2023;15(13):2823. https://doi.org/10.3390/nu1513282
Interactions
Several medications can deplete vitamin B6 levels, including some antiepileptic drugs, theophylline (prescribed for breathing difficulties), and cycloserine, a broad-spectrum antibiotic.9Jung JW, Park SY, Kim H. Drug-induced vitamin deficiency. Ann Clin Nutr Metab. 2022;14(1):20-31. https://doi.org/10.15747/ACNM.2022.14.1.20 Additionally, certain antidepressants, such as monoamine oxidase inhibitors (used to treat panic disorder, social phobia, and atypical depression), can reduce blood levels of B6. Interactions are also possible with medicines for Parkinson’s disease, Alzheimer’s disease, and heart disease, and vitamin B6 may interfere with chemotherapy. People taking prescription medications should consult their doctor about the potential for vitamin B6 deficiency and a regimen of supplemental vitamin B6.
Food Sources
Poultry, fish, organ meat, potatoes, starchy vegetables, and non-citrus fruits are rich sources of B6. Some people, such as those with autoimmune conditions, kidney disease, or alcohol dependence, have trouble getting enough vitamin B6 from diet alone.9Jung JW, Park SY, Kim H. Drug-induced vitamin deficiency. Ann Clin Nutr Metab. 2022;14(1):20-31. https://doi.org/10.15747/ACNM.2022.14.1.20 According to the Centers for Disease Control and Prevention, 10 percent of the U.S. population could have symptomatic or marginal vitamin B6 deficiency, making it one of the most common nutrient deficiencies.
Footnotes
- 1Stach K, Stach W, Augoff K. Vitamin B6 in health and disease. Nutrients. 2021;13(9):3229. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467949
- 2Baltrusch S. The role of neurotropic B vitamins in nerve regeneration. Biomed Res Int. 2021;2021:9968228. https://doi.org/10.1155/2021/996822
- 3Lemoine P, Bablon JC, Da Silva C. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. Complement Ther Med. 2019;45:104-108. https://doi.org/10.1016/j.ctim.2019.05.024
- 4Huang J, Khatun P, Xiong Y, Liu B, Zhao Y, Lyu Q. Intakes of folate, vitamin B6, and vitamin B12 and cardiovascular disease risk: a national population-based cross-sectional study. Front Cardiovasc Med. 2023;10:1237103. https://doi.org/10.3389/fcvm.2023.1237103
- 5Kashanian M, Mazinani R, Jalalmanesh S. Pyridoxine (vitamin B6) therapy for premenstrual syndrome. Int J Gynaecol Obstet. 2007 Jan;96(1):43-44. https://sprucespa.com/wp-content/uploads/2021/07/PMS-Vitamin-B6-b.pdf
- 6Vutyavanich T, Wongtra-ngan S, Ruangsri R. Pyridoxine for nausea and vomiting of pregnancy: a randomized, double-blind, placebo-controlled trial. Am J Obstet Gynecol. 1995;173(3 Pt 1):881-884. doi:10.1016/0002-9378(95)90359-3
- 7Muhamad R, Akrivaki A, Papagiannopoulou G, Zavridis P, Zis P. The role of vitamin B6 in peripheral neuropathy: a systematic review. Nutrients. 2023;15(13):2823. https://doi.org/10.3390/nu1513282
- 9Jung JW, Park SY, Kim H. Drug-induced vitamin deficiency. Ann Clin Nutr Metab. 2022;14(1):20-31. https://doi.org/10.15747/ACNM.2022.14.1.20