Vitamin B6, also known as pyridoxine , is a water-soluble vitamin that plays a central role in metabolism and nervous system function. It is involved in more than 100 enzymatic reactions in the body, including the breakdown of proteins, fats, and carbohydrates. Vitamin B6 also supports the formation of neurotransmitters and hormones and is important for hormonal regulation. In this article, you'll learn everything you need to know about vitamin B6, its health benefits, and how to use it safely.
What is vitamin B6 (pyridoxine)?
Vitamin B6 is one of the B vitamins and is essential for numerous biochemical processes in the body. There are several different forms of vitamin B6, including pyridoxine , pyridoxal , and pyridoxamine . The most active form in the body is pyridoxal-5-phosphate (PLP), which acts as a coenzyme for many enzymatic reactions in metabolism. Vitamin B6 is important for the synthesis of neurotransmitters, the regulation of hormone levels, and the support of the immune system [1].
Synonyms for vitamin B6
In addition to vitamin B6, pyridoxine is also known as pyridoxal or pyridoxamine , with pyridoxine being the most commonly used form in dietary supplements. The bioactive form of vitamin B6, pyridoxal-5-phosphate (PLP) , is the primary form used by the body [2].
Where does vitamin B6 come from?
Vitamin B6 is found in many foods, including poultry, fish, potatoes, bananas, whole grains, and legumes. Although it is present in many foods, certain groups, such as older adults or people with certain medical conditions, may be deficient. For this reason, vitamin B6 is often taken as a supplement to meet daily needs [3].
How is vitamin B6 produced?
Vitamin B6 can be obtained naturally from foods or synthetically produced for dietary supplements. Synthetic forms of vitamin B6, such as pyridoxine hydrochloride, are commonly used in dietary supplements because they are stable and readily bioavailable. This form is readily absorbed by the body and converted into pyridoxal-5-phosphate for metabolic activity [4].
Health benefits of vitamin B6
Vitamin B6 and metabolism
Vitamin B6 is essential for metabolism, acting as a coenzyme to help convert food into energy. It is particularly important for the breakdown of amino acids and the synthesis of neurotransmitters. Without sufficient vitamin B6, the body cannot process proteins and carbohydrates efficiently, which can lead to fatigue and low energy levels [5]. Vitamin B6 also helps convert glycogen into glucose in the liver to maintain stable blood sugar levels.
Vitamin B6 and nerve function
Pyridoxine plays a crucial role in the nervous system by supporting the production of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). These neurotransmitters are crucial for mood regulation, sleep, and emotional well-being. A deficiency in vitamin B6 can lead to neurological disorders such as depression, anxiety, irritability, or memory problems [6].
Vitamin B6 and hormone balance
Vitamin B6 is also known for its ability to regulate hormone balance, especially in women. It is often used to relieve PMS (premenstrual syndrome) symptoms because it can help regulate estrogen levels and reduce mood swings and menstrual discomfort. It also supports the metabolism of steroid hormones and plays a role in the production of hemoglobin, which improves oxygen transport in the blood [7].
Vitamin B6 and the immune system
Vitamin B6 supports the immune system by promoting the production and activity of white blood cells, which are important for fighting infections. A deficiency in vitamin B6 can lead to a weakened immune system, as the vitamin is involved in the synthesis of antibodies. Through its role in energy metabolism, it also helps supply immune cells with the necessary energy [8].
Vitamin B6 and heart health
Pyridoxine may also contribute to heart health by lowering homocysteine levels in the blood. High homocysteine levels are a risk factor for cardiovascular disease because they can damage blood vessels. Vitamin B6, along with other B vitamins such as B12 and folic acid, helps convert homocysteine into methionine, reducing the risk of heart problems [9].
How does vitamin B6 work in the body?
Vitamin B6 acts as a coenzyme in over 100 different enzyme reactions in the body. It helps break down amino acids and convert proteins into energy. It is also important for the synthesis of neurotransmitters such as serotonin, dopamine, and GABA, which are crucial for mood regulation, sleep, and cognitive function. Vitamin B6 also supports homocysteine breakdown, which contributes to heart health, and aids in red blood cell production [10].
Recommended dosage and use of vitamin B6
What is the recommended dosage?
The recommended daily intake (RDA) of vitamin B6 varies depending on age, gender, and health status. For adults, the recommended dose is approximately 1.3 to 1.7 mg per day. Pregnant and breastfeeding women have slightly higher needs. For certain medical conditions or to treat PMS symptoms, higher doses of up to 50 mg per day may be recommended, but this should be done in consultation with a physician [11].
When should you take vitamin B6?
Vitamin B6 can be taken at any time of day, preferably with a meal to enhance absorption. People taking vitamin B6 for mood support or to relieve PMS symptoms may benefit from taking it in the morning. When taking it regularly to support metabolism or nerve function, it is important to adhere to the recommended dosage, as long-term overdose can lead to side effects [12].
Side effects and safety of vitamin B6
Is vitamin B6 safe?
Vitamin B6 is considered safe in moderate doses when taken through food or supplements. Because vitamin B6 is water-soluble, excess amounts are excreted in the urine. However, very high doses taken over a long period of time, typically above 100 mg per day, can lead to side effects such as nerve damage. Therefore, it is recommended to adhere to the recommended dosage and not to take high doses of supplements without consulting a doctor [13].
What are the side effects of vitamin B6?
Possible side effects of excessive doses of vitamin B6 include nerve damage, which can lead to tingling, numbness, or loss of coordination. However, these side effects only occur with extremely high doses taken over a long period of time. When the recommended dosage is adhered to, side effects are rare [14].
Vitamin B6 compared to other B vitamins
Vitamin B6 vs. Vitamin B12
Both vitamin B6 and vitamin B12 are crucial for energy metabolism and nerve function, but they work in different ways. Vitamin B6 is particularly important for amino acid conversion and neurotransmitter synthesis, while vitamin B12 plays a central role in red blood cell formation and DNA synthesis. Both vitamins often work together to support heart health by regulating homocysteine levels [15].
Vitamin B6 vs. Folic Acid
Vitamin B6 and folic acid are both important B vitamins that support metabolism and heart health. Folic acid is particularly important for cell division and fetal development during pregnancy, while vitamin B6 primarily promotes protein metabolism and neurotransmitter production. Both vitamins help lower blood homocysteine levels, which contributes to the prevention of cardiovascular disease [16].
Natural sources of vitamin B6
Vitamin B6 is found in many foods, including poultry, fish, bananas, potatoes, and whole grains. Chicken, salmon, tuna, and potatoes are particularly rich in vitamin B6. Plant sources such as chickpeas and bananas are also good sources. To meet daily requirements, it is important to choose a balanced diet with a variety of vitamin B6-rich foods [17].
Final thoughts on vitamin B6
Vitamin B6 (pyridoxine) is an essential vitamin that is crucial for metabolism, nerve function, and hormonal balance. It supports protein metabolism, neurotransmitter production, and the immune system. For people looking to improve their mood, support heart health, or regulate hormonal balance, vitamin B6 is a valuable supplement. Whether through food or supplements, it is important to consume sufficient vitamin B6 to promote good health and prevent deficiency.