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What is Vitamin B6 Good For? The Benefits, Sources, And Its Side Effects

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What is vitamin B6 good for

What is Vitamin B6 Good For? The Benefits, Sources, And Its Side Effects

What is Vitamin B6?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a vital role in many bodily functions.

It is a part of the vitamin B complex group, which includes other vitamins such as B1, B2, B3, B5, B7, B9, and B12. 

In addition, vitamin B6 is necessary for adequately functioning the nervous and immune systems and creating red blood cells.

In this article, we will explore what vitamin B6 is, how it works, and the benefits of this essential nutrient.

Types of Vitamin B6

There are three forms of vitamin B6: pyridoxine, pyridoxal, and pyridoxamine. All three forms are found in foods, but pyridoxal-5-phosphate (PLP) is the active form that the body can readily use.

PLP is essential for the proper functioning of enzymes that are involved in many metabolic processes.

Functions of Vitamin B6

Vitamin B6 is essential for many bodily functions, including:
  • The creation of neurotransmitters such as serotonin, norepinephrine, and dopamine.
  • Process metabolism of carbohydrates, protein, and fats.
  • The formation of hemoglobin, the protein that carries oxygen in the blood.
  • The regulation of homocysteine levels in the blood.
  • The synthesis of nucleic acids, which are the building blocks of DNA.
  • The maintenance of healthy skin and eyes.

Benefits of Vitamin B6

  • Helps in the production of neurotransmitters

Vitamin B6 plays a crucial role in synthesizing neurotransmitters, the chemicals that transmit signals in the brain. 

For example, serotonin, norepinephrine, and dopamine are all neurotransmitters involved in mood regulation, and a deficiency in vitamin B6 can lead to low levels of these chemicals.

  • Reduces the risk of heart disease

Vitamin B6 is involved in the metabolism of homocysteine, an amino acid linked to an increased risk of heart disease.

High levels of homocysteine can damage the walls of blood vessels, leading to atherosclerosis and an increased risk of heart attack and stroke.

  • Promotes healthy brain function

Vitamin B6 is essential for the properly functioning of the nervous system, including the brain. It has been shown to improve cognitive function in elderly individuals and may also benefit those with depression and anxiety.

  • Supports a healthy pregnancy

Vitamin B6 is essential for a healthy pregnancy, synthesizing DNA and forming red blood cells. It may also help to alleviate.

  • Aids in the production of red blood cells

Vitamin B6 is necessary to create red blood cells, which carry oxygen throughout the body. Without enough vitamin B6, the body may produce fewer red blood cells, leading to anemia.

  • Helps prevent anemia

Anemia is when the body does not have enough red blood cells to transport oxygen to the body's tissues. 

Vitamin B6 helps prevent anemia by producing hemoglobin, the protein that carries oxygen in the blood.

  • Promotes healthy skin and eyes

Vitamin B6 produces collagen, which is essential for maintaining healthy skin. It also synthesizes retinol, a vitamin A important for eye health.

  • Helps to regulate homocysteine levels

High levels of homocysteine in the blood are associated with an increased risk of heart disease, stroke, and other health problems. 

Vitamin B6 helps to regulate homocysteine levels by converting it to other amino acids that can be used by the body.

  • May help with the prevention of cancer

Some studies suggest that vitamin B6 may help to reduce the risk of certain types of cancer, such as colon, lung, and breast cancer. However, these findings still need further research.

Vitamin B6 Deficiency

Vitamin B6 deficiency is rare, as most people get enough of this nutrient from their diet. However, certain groups of people may be at risk of deficiency, including:
  • Pregnant and breastfeeding women
  • Older adults
  • People with certain genetic conditions
  • People with digestive disorders that affect nutrient absorption

Causes of Vitamin B6 Deficiency

Vitamin B6 deficiency can be caused by the following:
  • Inadequate intake of vitamin B6 from the diet
  • Malabsorption of vitamin B6 due to digestive disorders such as celiac disease or inflammatory bowel disease
  • Certain medications, such as antiepileptic drugs or isoniazid, can interfere with the absorption or metabolism of vitamin B6

Symptoms of Vitamin B6 Deficiency

Symptoms of a vitamin B6 deficiency may include:
  • Anemia
  • Dermatitis (skin inflammation)
  • Depression and irritability
  • Confusion and memory problems
  • Weakness and fatigue
  • Nausea and vomiting

Food Sources of Vitamin B6

  • Vitamin B6 is found in many foods, including:
  • Poultry, such as chicken and turkey
  • Fish, such as salmon and tuna
  • Fortified breakfast cereals
  • Beans and legumes
  • Nuts and seeds
  • Potatoes and other starchy vegetables
  • Bananas and other fruits
  • Vitamin B6 Supplements: Vitamin B6 supplements are available in tablets, capsules, and liquids. However, talking to your healthcare provider before taking any supplements is essential, as high doses of vitamin B6 can be toxic.

Vitamin B6 Dosage

The recommended daily intake of vitamin B6 varies depending on age and gender. The National Institutes of Health (NIH) provides the following guidelines:
  • Infants 0-6 months: 0.1 mg/day
  • Infants 7-12 months: 0.3 mg/day
  • Children 1-3 years: 0.5 mg/day
  • Children 4-8 years: 0.6 mg/day
  • Children 9-13 years: 1.0 mg/day
  • Males 14-50 years: 1.3 mg/day
  • Males 51 years and older: 1.7 mg/day
  • Females 51 years and older: 1.5 mg/day
  • Pregnant women: 1.9 mg/day
  • Breastfeeding women: 2.0 mg/day

Vitamin B6 Toxicity

While vitamin B6 toxicity is rare, high doses of this nutrient can cause nerve damage and other health problems. The tolerable upper intake level (UL) for vitamin B6 is 100 mg/day for adults.

Conclusion

In conclusion, vitamin B6 is an essential nutrient that plays a vital role in many bodily functions.

This includes producing red blood cells, preventing anemia, and promoting healthy skin and eyes, metabolism, the immune system, and the nervous system. 

Some research suggests it also helps with certain medical conditions, such as inflammation, stress, and mood disorders. However, more research is needed to determine the full extent of its benefits.

Although vitamin B6 is generally safe for most people, excessive consumption can lead to toxicity. The best daily intake of vitamin B6 for adults is 1.3-1.7 mg, and exceeding this amount can cause nerve damage and other adverse effects. 

Therefore, consulting a healthcare professional before taking vitamin B6 supplements is crucial.

Frequently Asked Questions (FAQs)

Q: What foods are high in vitamin B6?

A: Vitamin B6 is found in various foods, including poultry, fish, beef, potatoes, bananas, and chickpeas.

Q: Can vitamin B6 help with morning sickness during pregnancy?

A: Some studies have suggested that vitamin B6 may help to alleviate nausea and vomiting during pregnancy, but more research is needed to confirm these findings.

Q: Is vitamin B6 safe during pregnancy?

A: Vitamin B6 is considered safe during pregnancy, but excessive intake can be harmful. Pregnant women should consult with their healthcare provider before taking any supplements.

Q: Can vitamin B6 prevent serious diseases such as cancer?

A: Although some studies suggest that vitamin B6 may be protective against certain types of cancer, more research is needed to confirm this.

Q: Can vitamin B6 improve cognitive function?

A: Some research suggests that vitamin B6 supplements may improve cognitive function in older adults, but more research is needed to confirm this.

Q: Does cooking food affect the amount of vitamin B6 it contains?

A: Yes, cooking food can reduce the amount of vitamin B6, especially if boiled or steamed for an extended period.

Q: Can taking too much vitamin B6 to be harmful?

A: Yes, high doses of vitamin B6 can cause nerve damage and other health problems, so it is essential to stick to the recommended daily intake and talk to your healthcare provider before taking any supplements.

Q: Are there any drugs that can interact with vitamin B6?

A: Yes, certain drugs, such as antiepileptic drugs and isoniazid, can interfere with the absorption or metabolism of vitamin B6.

Q: Can vitamin B6 reduce the risk of carpal tunnel syndrome?

A: Some studies have suggested that vitamin B6 may help alleviate carpal tunnel syndrome symptoms, but more research is needed to confirm these findings.

References:
  1. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US); 1998.
  2. Mayo Clinic Staff. Vitamin B6. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468. Published October 20, 2021. Accessed February 28, 2023.
  3. National Institutes of Health, Office of Dietary Supplements. Vitamin B6. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. Published July 15, 2021. Accessed February 28, 2023.
  4. Food and Nutrition Board, Institute of Medicine. Vitamin B6. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998:150-195.
  5. McCarty MF. High-dose pyridoxine as an "anti-stress" strategy. Med Hypotheses. 2000;54(5):803-807. doi:10.1054/mehy.1999.0015
  6. Sun Y, Lu Y, Cai W, et al. Association of vitamin B-6 status with inflammation, oxidative stress, and chronic inflammatory conditions: the Boston Puerto Rican Health Study. Am J Clin Nutr. 2013;97(4):725-732. doi:10.3945/ajcn.112.052722
  7. Kennedy DO, Veasey R, Watson A, et al. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology (Berl). 2010;211(1):55-68. doi:10.1007/s00213-010-1870-3
  8. Zhang W, Wei L, Chen H, Zhang L. Vitamin B6 and colorectal cancer: current evidence and future directions. World J Gastroenterol. 2013;19(7):1005-1010. doi:10.3748/wjg.v19.i7.1005
  9. Leklem JE. Vitamin B6. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Lippincott Williams & Wilkins; 2006:452-461.
  10. McKeown NM, Jacques PF, Selhub J, et al. A vitamin B-6 and risk of colorectal cancer in women. Cancer Epidemiol Biomarkers Prev. 2002;11(11):1202-1208.
  11. Durga J, van Boxtel MP, Schouten EG, et al. In the FACIT trial, the effect of 3-year folic acid supplementation on cognitive function in older adults: a randomized, double-blind, controlled trial. Lancet. 2007;369(9557):208-216. doi:10.1016/S0140-6736(07)60109-3.
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