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 regulating hormone levels. 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, regulating hormone levels, and supporting the immune system [1].

In addition to the name 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 main form used by the body [2].

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 used as a dietary supplement to meet daily needs [3].

Vitamin B6 can be obtained both naturally from foods and synthetically produced for supplements. The synthetic forms of vitamin B6, such as pyridoxine hydrochloride, are commonly used in supplements because they are stable and easily bioavailable. This form is well absorbed by the body and converted to pyridoxal-5-phosphate for metabolic action [4].

Health Benefits of Vitamin B6

Vitamin B6 is essential for metabolism as it acts as a coenzyme that helps 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]. In addition, vitamin B6 helps convert glycogen in the liver into glucose to keep blood sugar levels stable.

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 is also known to regulate hormone balance, especially in women. It is often used to relieve PMS (premenstrual syndrome) symptoms as it can help regulate estrogen levels and reduce mood swings and menstrual cramps. 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 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 to supply the immune cells with the necessary energy [8].

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 folate, helps convert homocysteine ​​into methionine, which reduces 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. Additionally, vitamin B6 supports the breakdown of homocysteine, which contributes to heart health, and helps in the production of red blood cells [10].

Recommended dosage and use of vitamin B6

The recommended daily allowance (RDA) of vitamin B6 varies depending on age, gender and health status. For adults, the recommended dose is about 1.3 to 1.7 mg per day. Pregnant and breastfeeding women have a slightly increased need. 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 doctor [11].

Vitamin B6 can be taken at any time of day, preferably with a meal to improve absorption. People taking vitamin B6 for mood support or to relieve PMS symptoms might benefit from taking it in the morning. When taking it regularly to support metabolism or nerve function, it is important to stick to the recommended dosage, as long-term overdose can lead to side effects [12].

Side effects and safety of vitamin B6

Vitamin B6 is considered safe in moderate doses when taken through food or supplements. Since vitamin B6 is water-soluble, the body excretes excess amounts through urine. However, very high doses over a long period of time, usually over 100 mg per day, can cause side effects such as nerve damage. It is therefore recommended to stick to the recommended dosage and not to take supplements in high doses without consulting a doctor [13].

Potential side effects of excessive doses of vitamin B6 include nerve damage, which may result in 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 followed, side effects are rare [14].

Vitamin B6 compared to other B vitamins

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 the conversion of amino acids and the synthesis of neurotransmitters, 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 and folic acid are both important B vitamins that support metabolism and heart health. Folic acid is especially important for cell division and fetal development during pregnancy, while vitamin B6 mainly promotes protein metabolism and neurotransmitter production. Both vitamins help lower homocysteine ​​levels in the blood, which helps prevent 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 foods rich in vitamin B6 [17].

Final Thoughts on Vitamin B6

Vitamin B6 (pyridoxine) is an essential vitamin that is crucial for metabolism, nerve function and hormone balance. It supports protein metabolism, neurotransmitter formation and the immune system. For people who want to improve their mood, support their heart health or regulate their hormonal balance, vitamin B6 is a valuable supplement. Whether through food or supplements, it is important to get enough vitamin B6 to promote health and prevent deficiency.

references

[1] Examine.com. Vitamin B6 (Pyridoxine). Available at: https://examine.com/supplements/vitamin-b6/
[2] WebMD. Vitamin B6 - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-934/vitamin-b6
[3] Healthline. Vitamin B6: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/vitamin-b6
[4] Examine.com. Pyridoxine and Enzyme Reactions. Available at: https://examine.com/supplements/vitamin-b6/
[5] Mayo Clinic. Vitamin B6 for Energy and Metabolism. Available at: https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363371
[6] National Institutes of Health. Vitamin B6 and Nervous System. Available at: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
[7] Examine.com. Vitamin B6 and PMS. Available at: https://examine.com/supplements/vitamin-b6/
[8] Healthline. Vitamin B6 and Immune Function. Available at: https://www.healthline.com/nutrition/vitamin-b6
[9] Mayo Clinic. Vitamin B6 for Heart Health. Available at: https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363371
[10] Examine.com. Vitamin B6 in the body. Available at: https://examine.com/supplements/vitamin-b6/
[11] WebMD. Vitamin B6 Dosage and Usage. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-934/vitamin-b6
[12] Healthline. Vitamin B6 Supplements: Dosage and Timing. Available at: https://www.healthline.com/nutrition/vitamin-b6-dosage
[13] Mayo Clinic. Vitamin B6 Safety and Side Effects. Available at: https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363371
[14] WebMD. Vitamin B6 side effects. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-934/vitamin-b6
[15] Examine.com. Vitamin B6 vs. Vitamin B12. Available at: https://examine.com/supplements/vitamin-b12/
[16] Examine.com. Vitamin B6 vs Folic Acid. Available at: https://examine.com/supplements/folic-acid/
[17] National Institutes of Health. Natural Sources of Vitamin B6. Available at: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/