What Is Vitamin B6?
Vitamin B6 is a crucial micronutrient that includes six different compounds: pyridoxine, pyridoxal, pyridoxamine, and their respective 5′-phosphate esters (like pyridoxal-5′-phosphate or PLP, and pyridoxamine-5′-phosphate or PMP). As a water-soluble vitamin, any excess is expelled through urine, meaning your body doesn’t store it. Therefore, it’s essential to consume enough daily. Additionally, all vitamin B complex compounds work together, so ensure your diet includes all of them.
Top 6 Benefits of Vitamin B6
Vitamin B6 is vital for various metabolic processes that support brain health, immune function, blood cell formation, protein synthesis, and more. It also helps regulate blood sugar levels. Here are the top six health benefits of vitamin B6:
Promotes Healthy Metabolism
Vitamin B6 aids in converting food into energy. As a coenzyme, pyridoxal-5′-phosphate (PLP) helps catalyze over 100 enzyme reactions that influence metabolism, primarily involving the building and breaking down of proteins and amino acids. B6 also helps regulate metabolism through hormone production, including melatonin for sleep, serotonin for mood, and norepinephrine for energy release.
Supports Skin & Hair Health
Vitamin B6 contributes to clearer, healthier skin by normalizing redness and swelling. It also benefits hair health by oxygenating hair follicles, leading to thick, healthy-looking hair. In one study, intramuscular injections of B6 in people with alopecia reduced hair loss.
Boosts Your Brain Power
Vitamin B6 is involved in building neurotransmitters, the chemicals that allow nerve cells to communicate in the brain and nervous system. It aids memory, learning, and focus. Studies show that B6 can help normalize mood and alleviate issues like depression, anxiety, and attention disorders.
Balances Your Blood Sugar
Glucose, or blood sugar, is the body’s preferred energy source. High glucose levels can lead to insulin resistance and conditions like type 2 diabetes. At least one study found that vitamin B6 helped regulate blood glucose levels and insulin release in mice, suggesting it may help prevent metabolic syndrome (pre-diabetes) in humans.
Bolsters Your Immune System
Vitamin B6 supports the immune system by aiding in the production of lymphocytes, or white blood cells, which fight infection and injury. Studies have linked B6 deficiency to reduced white blood cell count and diminished immune response. Some evidence suggests that increasing B6 intake may improve immune function, though more research is needed.
Builds Your Blood
Vitamin B6 promotes a healthy circulatory system by helping to produce hemoglobin, the protein that carries oxygen in red blood cells. It also optimizes the blood’s ability to transport oxygen to tissues. A lack of B6 can lead to an anemic condition similar to iron deficiency anemia.
Causes of B6 Deficiency
Several factors can lead to vitamin B6 deficiency, including vegan or vegetarian diets, Crohn’s disease, rheumatoid arthritis, kidney disease, certain medications, and alcoholism. While many people get enough B6 from their diet, those who don’t consume meat, seafood, or eggs may need supplements. Individuals with autoimmune disorders, kidney disease, epilepsy medication, or alcohol dependence are at higher risk. If you think you’re at risk, consult your healthcare provider.
Symptoms of B6 Deficiency
Many people with a B6 deficiency may not show symptoms for years. Common symptoms include:
Depression
Vitamin B6 is crucial for neurotransmitter function, including serotonin, which regulates mood. Inadequate B6 can lead to depressive symptoms and anxiety.
Low Energy
Vitamin B6 is essential for energy production. Deficiency can cause muscle fatigue and low energy. B vitamins help convert nutrients into ATP, the energy molecule. Low B6 levels can hinder glucose conversion, leading to low energy.
Heart Conditions
Vitamin B6 may protect against cardiovascular disease and stroke by reducing intracellular calcium ion overload, linked to cardiovascular issues. Insufficient B6 increases the risk of high cholesterol, atherosclerosis, heart attack, and stroke.
Other Symptoms
Vitamin B6 deficiency can cause microcytic anemia, characterized by small red blood cells. Infants and young children may show irritability or have seizures. Adults and children may also experience:
A swollen and cracked tongue or lips
Skin itchiness and eczema
Insomnia
Eye issues
Asthma
Suppressed immune function
Reduced liver function
Vitamin B6 & Pregnancy
Studies suggest adequate B6 intake during pregnancy is linked to healthier outcomes, including higher birthweight and lower rates of preterm birth and pre-eclampsia. Some studies found that taking 30-75 mg of B6 during pregnancy can reduce nausea and vomiting. However, more evidence is needed.
How to Test for Vitamin B6 Deficiency
If you’re concerned about your vitamin B6 levels, ask your doctor for a test. Healthcare providers typically measure B6 concentrations using a blood plasma test for PLP (pyridoxal-5′-phosphate), though urine tests can also be used. A PLP concentration above 20 nmol/L is considered sufficient. Anything less indicates a deficiency that should be addressed through diet or supplements.
Top Foods High in Vitamin B6
Getting enough vitamin B6 is easy with a balanced diet. While meat, turkey breast, and beef are high in B6, vegetarians and vegans can find it in certain vegetables, non-citrus fruits, and fortified foods. Here are some foods rich in vitamin B6:
Sunflower seeds, 1 cup: 1.1 mg
Chickpeas, canned, 1 cup: 1.1 mg
Beef liver, pan-fried, 3 ounces: 0.9 mg
Tuna, yellowfin, fresh, cooked, 3 ounces: 0.9 mg
Salmon, sockeye, cooked, 3 ounces: 0.6 mg
Chicken breast, roasted, 3 ounces: 0.5 mg
Breakfast cereals, fortified with 25% of the DV for vitamin B6: 0.5 mg
Potatoes, boiled, 1 cup: 0.4 mg
Turkey, meat only, roasted, 3 ounces: 0.4 mg
Banana, 1 medium: 0.4 mg
Bulgur, cooked, 1 cup: 0.2 mg
Squash, winter, baked, 1/2 cup: 0.2 mg
Avocado, 1/2 fruit: 0.2 mg
Tofu, raw, firm, prepared with calcium sulfate, 1/2 cup: 0.1 mg
Watermelon, raw, 1 cup: 0.1 mg
Spinach, 1/2 cup: 0.1 mg
Vitamin B6 Dosage
Adults need about 1.2 mg to 2.0 mg of vitamin B6 daily, which is achievable through a balanced diet. The National Institute of Health’s Office of Dietary Supplements provides the following recommended dietary allowances (RDA) for different ages:
Recommended Dietary Allowances (RDA) for Vitamin B6
Adequate Intake (Assumed to be adequate for healthy individuals in this age range).
Age | Male | Female | Pregnant | Lactating
Birth to 6 Months | 0.1 mg | 0.1 mg | N/A | N/A
7 – 12 months | 0.3 mg | 0.3 mg | N/A | N/A
1-3 years | 0.5 mg | 0.5 mg | N/A | N/A
4 – 8 years | 0.6 mg | 0.6 mg | N/A | N/A
9 – 13 years | 1.0 mg | 1.0 mg | N/A | N/A
14 – 18 years | 1.3 mg | 1.2 mg | 1.9 mg | 2.0 mg
19 – 50 years | 1.3 mg | 1.3 mg | 1.9 mg | 2.0 mg
51+ years | 1.7 mg | 1.5 mg | N/A | N/A