Vitamin B6 Guide

What is Vitamin B6?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a vital role in numerous bodily functions. It's involved in more than 100 enzyme reactions in the body, primarily in protein metabolism. B6 is essential for brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock.

Forms of Vitamin B6

Vitamin B6 exists in several forms:

Pyridoxine: The form commonly found in supplements and fortified foods
Pyridoxal: An intermediate form
Pyridoxamine: Another intermediate form
Pyridoxal 5′-phosphate (PLP): The active coenzyme form used by the body

Recommended Daily Intake

The recommended daily allowance (RDA) for vitamin B6:

Infants (0-12 months): 0.1-0.3 mg
Children (1-13 years): 0.5-1.0 mg
Adolescents (14-18 years): 1.2-1.3 mg
Adults (19-50 years): 1.3 mg
Men (51+ years): 1.7 mg
Women (51+ years): 1.5 mg
Pregnant women: 1.9 mg
Breastfeeding women: 2.0 mg

Key Benefits

Aids in brain development and function
Helps the body make neurotransmitters like serotonin and dopamine
Assists in the production of hemoglobin, which carries oxygen in red blood cells
Supports immune function
Helps convert food (carbohydrates) into energy (glucose)
May reduce symptoms of morning sickness in pregnant women
Helps maintain normal nerve function
Plays a role in regulating homocysteine levels, potentially reducing heart disease risk

Deficiency Symptoms

Vitamin B6 deficiency can cause various symptoms, including:

Anemia (microcytic anemia)
Skin disorders like dermatitis or cracks around the mouth
Depression and confusion
Weakened immune function
Peripheral neuropathy (tingling, pain, or numbness in the hands and feet)
Seizures
Inflammation of the tongue (glossitis)
Decreased alertness and cognitive function

Risk Factors for Deficiency

Certain groups are at higher risk of vitamin B6 deficiency:

People with kidney diseases
Those with autoimmune disorders like rheumatoid arthritis or inflammatory bowel disease
People with alcohol dependence
Older adults
People with thyroid conditions
Those taking certain medications (including some anti-seizure drugs, isoniazid, and certain oral contraceptives)

Food Sources

Fish and Seafood:
- Tuna, yellowfin (3 oz): 0.9 mg (53% DV)
- Salmon (3 oz): 0.6 mg (35% DV)
- Sardines (3 oz): 0.4 mg (24% DV)
- Trout (3 oz): 0.3 mg (18% DV)
- Mackerel (3 oz): 0.3 mg (18% DV)
Poultry and Meat:
- Turkey breast (3 oz): 0.7 mg (41% DV)
- Chicken breast (3 oz): 0.5 mg (29% DV)
- Beef liver (3 oz): 0.9 mg (53% DV)
- Pork loin (3 oz): 0.4 mg (24% DV)
- Beef (3 oz): 0.3 mg (18% DV)
Vegetables:
- Potato, baked with skin (1 medium): 0.5 mg (29% DV)
- Sweet potato (1 cup): 0.3 mg (18% DV)
- Bell peppers (1 cup): 0.2 mg (12% DV)
- Spinach, cooked (1 cup): 0.4 mg (24% DV)
- Carrots (1 cup): 0.3 mg (18% DV)
Legumes and Nuts:
- Chickpeas (1 cup): 1.1 mg (65% DV)
- Pistachios (1 oz): 0.3 mg (18% DV)
- Sunflower seeds (1 oz): 0.2 mg (12% DV)
- Lentils (1 cup): 0.4 mg (24% DV)
- Peanuts (1 oz): 0.1 mg (6% DV)
Fruits:
- Banana (1 medium): 0.4 mg (24% DV)
- Avocado (1 whole): 0.3 mg (18% DV)
- Prunes, dried (1/2 cup): 0.2 mg (12% DV)
- Raisins (1/2 cup): 0.1 mg (6% DV)
- Orange (1 medium): 0.1 mg (6% DV)
Grains and Cereals:
- Fortified cereals (1 cup): 2.0 mg (118% DV)
- Brown rice (1 cup): 0.3 mg (18% DV)
- Quinoa (1 cup): 0.2 mg (12% DV)
- Oatmeal (1 cup): 0.1 mg (6% DV)

Note: DV = Daily Value (1.7 mg for adults). Values are approximate and may vary based on food preparation and source.

Absorption Factors

Several factors affect vitamin B6 absorption and utilization:

Alcohol consumption can impair absorption and increase excretion
Certain medications can interfere with B6 metabolism
Water-soluble nature means it's not stored in large amounts in the body
Aging can reduce the body's ability to absorb and metabolize B6
Vitamin B6 works in concert with other B vitamins, especially B12 and folate

Important: Very high doses of vitamin B6 supplements (100 mg or more daily) can cause nerve damage (sensory neuropathy) over time. Always consult a healthcare provider before taking high-dose supplements.

Supplement Information

Vitamin B6 supplements are available as:

Pyridoxine hydrochloride (most common form)
Pyridoxal-5-phosphate (PLP, the active form)
Part of B-complex supplements
Component of multivitamin formulations

Upper Limit: The tolerable upper intake level for adults is 100 mg per day. Higher doses can cause neurological symptoms and should only be taken under medical supervision.

Vitamin B6 in Health and Disease

B6 and Cognitive Health

Vitamin B6 plays a crucial role in brain health and cognitive function. It helps produce neurotransmitters such as serotonin, dopamine, GABA, and norepinephrine—chemicals that transmit signals in the brain and influence mood, motivation, and cognitive processes. Some research suggests that adequate B6 status may help reduce the risk of cognitive decline, though more studies are needed.

B6 and Heart Health

Vitamin B6, along with folate and vitamin B12, helps regulate homocysteine levels in the blood. High homocysteine levels are associated with an increased risk of heart disease. While B6 supplementation can lower homocysteine levels, research has not consistently shown that this translates to reduced cardiovascular events.

B6 and Pregnancy

Adequate vitamin B6 intake is important during pregnancy for the development of the baby's brain and nervous system. Additionally, vitamin B6 has been shown to help reduce nausea and vomiting (morning sickness) in some pregnant women. However, supplements should only be taken under healthcare provider guidance during pregnancy.

B6 and Immune Function

Vitamin B6 is needed for the production and function of white blood cells and T cells, which are crucial for immune response. B6 deficiency can impair immune function, while adequate levels help maintain the health of lymphoid organs like the thymus and spleen, which make white blood cells.

Take Our Vitamin Test

Concerned about a possible vitamin B6 deficiency? Our comprehensive vitamin deficiency test can help identify potential nutritional gaps based on your symptoms.

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