Vitamin B6 | Absolutely Everything You Need to Know
Vitamin B6 is essential for the conversion of tryptophan to serotonin, which affects mood, and also helps in metabolizing protein. It’s important for growth as well as maintaining healthy skin and hair. Vitamin B6 deficiency can lead to anemia, depression, loss of appetite, weight gain or loss, nausea and vomiting. One symptom that may be indicative of a vitamin b6 deficiency is tingling around the mouth or other extremities due to nerve damage.
It’s found naturally in meat (especially pork), fish like salmon and tuna, liver and some vegetables including sweet potatoes. The recommended daily intake of vitamin b6 varies but generally ranges between 1-2 mg per day for adults aged 19-50 years of age.
What is vitamin B6?
Vitamin B6 is a water-soluble vitamin that is important for the nervous system, immune system, and red blood cells. We use it in the metabolism of food. It also helps to make both serotonin and dopamine, which affects mood and appetite. Vitamin B6 is necessary for protein metabolism. It’s important for growth, as well as maintaining healthy skin and hair.
A lack of vitamin B6 can lead to anemia, depression, loss of appetite, weight gain or loss, nausea and vomiting. Symptoms that may be suggestive of a vitamin b6 deficiency are tingling around the mouth or extremities due to nerve damage. With sufficient vitamin b6 we can produce antibodies in response to infection, maintain normal sleep cycles, and use serotonin to regulate mood.
Sources of vitamin B6
Vitamin B6 is found naturally in meat (especially pork), fish like salmon and tuna, liver, and some vegetables including sweet potatoes. The recommended daily intake of vitamin b6 varies but generally ranges between 1-2 mg per day for adults aged 19-50 years of age.
| Source | Milligrams (mg) per 100g | |
|---|---|---|
 | Whey protein concentrate | 1.2 mg |
 | Chickpeas | 1.1 mg |
 | Beef liver | 1.0 mg |
 | Tuna | 1.0 mg |
 | Beef | 0.9 mg |
 | Salomon | 0.9 mg |
 | Chicken breast | 0.7 mg |
 | Pork chop | 0.6 mg |
 | Turkey | 0.6 mg |
 | Banana | 0.4 mg |
 | – Mushroom, Shiitake, raw – Potato, baked, with skin – Sweet potato baked – Bell pepper, red – Peanuts – Avocado | 0.3 mg |
Dietary recommendations
The recommended dietary allowance (RDA) for vitamin B6 is 1.3 mg per day for adult men and women. Pregnant women need 2 mg of vitamin B6 per day, and breastfeeding women need 2.6 mg per day. There is no RDA set for infants, but the American Academy of Pediatrics recommends that infants.
Pregnancy – Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| <19 years | 1.9 mg | 80 mg |
| >19 years | 1.9 mg | 100 mg |
Infants
| Life stage group | RDAs or AIs (mgRAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 0–6 months | 0.1 mg | Not possible to establish |
| 7–12 months | 0.3 mg | Not possible to establish |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 1–3 years | 0.5 mg | 30 mg |
| 4–8 years | 0.6 mg | 40 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 9–13 years | 1.0 mg | 60 mg |
| 14–18 years | 1.2 mg | 80 mg |
| >19 years | 1.3 – 1.5 mg | 100 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (UL, μg/day) |
|---|---|---|
| 9–13 years | 1.0 mg | 60 mg |
| 14–18 years | 1.3 mg | 80 mg |
| >19 years | 1.3 – 1.7 mg | 100 mg |
Dietary supplements
Dietary supplements are not needed to cover the needs of the body on vitamin B6. The recommended dietary allowances (RDAs) for this nutrient are easily achievable through a healthy diet that includes vitamin B6-rich foods. However, some people may benefit from taking a vitamin B6 supplement, especially if they have a vitamin B6 deficiency. Speak with a healthcare professional to determine if a vitamin B6 supplement is right for you.
Benefits of Vitamin B6
Some benefits of vitamin B6 include its ability to help convert tryptophan to serotonin, which affects mood. It also helps in metabolizing protein. Vitamin B6 is important for growth, as well as maintaining healthy skin and hair. We will list all its benefits below.
Improves Brain Function
Vitamin B6 is an essential vitamin for a healthy brain. The benefits of the B 6 vitamin may include improving brain function, influencing memory, controlling homocysteine levels and being important for the production of hormones like serotonin.
Vitamin B6 is important because it aids in many vital bodily functions including brain function, memory, mood, and more. For example, Vitamin B6 helps with amino acid conversion, which indirectly affects levels of serotonin that help regulate mood. It also supports adrenal glands that control blood sugar levels and release cortisol to regulate the immune response during stressors on the body. Serotonin has many functions including helping regulate mood and immune response on an emotional level as well as aiding in sleep patterns.
A vitamin B6 deficiency could influence memory and contribute to cognitive impairment, Alzheimer’s disease, or dementia. It has been shown that people over the age of 60 are at risk for developing these conditions. A lack of this important nutrient can lead not only to an increase in dementia symptoms but also irreversible damage that was done by the way after years with no treatment.
Also, vitamin B6 in our brains controls homocysteine levels which can be linked to both heart disease and neurological damage.
Keeps your eyes healthy
Vitamin B6 is also important to keep our eyes healthy. Those who have a vitamin b6 deficiency may find themselves at risk for macular degeneration, which may lead to blindness. This is because vitamin B6 supports the health of our retina and cornea. With healthy levels of this vitamin, we can maintain good vision. Studies have shown that together with other vitamins including folic acid (folate) can aid in preventing vision loss from various age-related disorders.
Helps in anemia treatment
Anemia is a condition in which there is a deficiency of red blood cells or hemoglobin. This can lead to a decrease in the amount of oxygen that is transported to the body’s tissues, which can cause symptoms such as fatigue, shortness of breath, and lightheadedness. There are many different causes of anemia, including a lack of iron, vitamin B6, or folate in the diet.
Vitamin B6 is important for the formation of hemoglobin, the protein that helps red blood cells carry oxygen throughout the body. A lack of vitamin B6 can lead to anemia due to a lack of hemoglobin. In addition, vitamin B6 is involved in the mobilization of iron from storage sites in the body.
Maintains the health of your blood vessels
Homocysteine is a sulfur-containing amino acid that is produced during the metabolism of protein. When levels of homocysteine are high, it can damage the lining of blood vessels and increase the risk for heart disease and stroke. Vitamin B6, folate (folic acid), and vitamin B12 are all important nutrients for maintaining healthy levels of homocysteine. They work together to convert homocysteine into other, harmless compounds.
Essential for conversion of tryptophan to serotonin, which affects mood
Serotonin is a key neurotransmitter that helps control mood and mental health. Some antidepressant medication prescriptions are increasing serotonin levels in the brain, which can lead to a better quality of life for people who suffer from depression or anxiety disorders such as obsessive-compulsive disorder (OCD). Vitamin B6 seems to have positive effects on both GABA transmitters like Seratonin.
Reduce rheumatoid arthritis symptoms
Vitamin B6 is an essential vitamin for people who have rheumatoid arthritis or any other inflammatory disease. Research has shown that low levels of this mineral can lead to more severe symptoms, including pain and swelling in joints with chronic inflammation. To help avoid these issues it’s important to make sure you’re getting enough Vitamin B6 each day – as little deficiencies are possibly caused by frequent flares-up prompts us all into taking supplements!
It can be useful in lowering blood pressure
There is a growing body of evidence that suggests high blood pressure can be lowered through the consumption or supplementation with vitamin B6. One animal study published in Molecular and Cellular Biology found rats suffering from hypertension experienced reduced systolic pressures after supplementing their diets for just six weeks on Vitamin-B6 enriched chow. Meanwhile, another research project conducted by scientists on human adults discovered that those individuals who consumed higher amounts of vitamin B6 were less likely to have high blood pressure.
Reduces the severity PMS (hormonal imbalance) Symptoms
Premenstrual syndrome (PMS) is a collection of symptoms that can occur in women in the days leading up to their period. These symptoms can include breast pain, nausea, cramps, fatigue, headaches, and acne. While the cause of PMS is not fully understood, it is believed that it may be related to changes in hormone levels.
Vitamin B6 is essential for the proper function of many hormones, including estrogen and progesterone. It is proven that this vitamin can help to regulate hormone levels and reduce the severity of PMS symptoms. Some studies have shown that women who take vitamin B6 supplements regularly experience fewer and less severe PMS symptoms than those who do not.
Prevents Kidney Stones
It is possible that taking vitamin B6 along with other minerals, such as magnesium can help prevent or treat kidney stones in patients who are at an increased risk for them due to illness. The benefits seem especially prominent among those who also suffer from high levels of stress and/or dehydration because these nutrients often have very beneficial effects when taken together.
Improves Sleep Cycles
It is possible that taking vitamin B6 along with other minerals, such as magnesium can help Getting enough vitamin B6 can help your body make the melatonin you need for a sleep-filled night. Melatonin has an important role in regulating our internal clocks, signaling when it’s time to wake up or fall asleep each day and evening with its production being regulated by diet.
Reduces nausea and morning sickness during pregnancy
Vitamin B6 has been found to be beneficial in relieving the severity of morning sickness, and it also helps pregnant women recover from nausea. One study showed that after patients tracked their levels before treatment with vitamin-B6 supplements for 24 hours, those who took pyridoxine had far less nausea than those taking placebos! This is the reason why this essential vitamin ingredient can be seen as an active component within many medications designed specifically towards treating ailments related to severe vomiting or stomach upset during pregnancy.
Deficiency of vitamin B6
One of the most common deficiencies of not taking Vitamin B6 is an increased risk for developing inflammatory diseases. A lack of this vitamin can also lead to high blood pressure, PMS symptoms, and an increased chance of kidney stones. Additionally, a deficiency in vitamin B6 can cause problems with sleep cycles and make it harder to recover from morning sickness during pregnancy.
Vitamin B6 deficiency can also, lead to anemia, depression, loss of appetite, weight gain or loss, nausea and vomiting. Symptoms that may be suggestive of a vitamin b6 deficiency are tingling around the mouth or extremities due to nerve damage. Vitamin B6 is not stored in the body, so we must consume it on a regular basis.
Health Risks from Excessive Vitamin B6
Vitamin b6 toxicity can occur in people who consume an excessive amount. Symptoms include nausea, vomiting and increased thirst or urination with flushed skin. Vitamin poisoning may also lead to nerve damage which could progress into more serious side effects like muscle spasms in some cases. However, it’s very unlikely to happen unless you were consuming more than 10 g of active pyridoxine.
Vitamin B6 can interact with other medications, so make sure you’re not taking any medications while supplementing.
Don’t overdo it with vitamin B6. It’s important to consume the recommended daily allowance of this nutrient because excess can cause serious side effects.
Final Thoughts
Taking vitamin B6 on a regular basis can help with many health issues that are common for everyone. You should consult your doctor before starting any new supplement regime to make sure you’re not taking anything else, but this is worth it because of the benefits!
Vitamin b6 deficiency may be linked with an increased risk for developing inflammatory diseases or high blood pressure. It’s important to consume the recommended daily allowance of this nutrient because excess amounts could lead to nerve damage and other side effects like nausea, vomiting, tingling around mouth/extremities due to nerve damage, depression, loss of appetite etc.
However excessive intake of vitamin b6 usually does not happen unless someone would take more than 10 g of active pyridoxine per day. Vitamin b6 is one of the most important and beneficial vitamins for our body and health in general and we certainly should not be lacking it in our everyday diets.
By NutriWins team
