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Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 14 January 2016

Vitamin B6, Part of the B Complex Family: You Need It

by Don V. Richards

Vitamin B6, also known in its biologically active form as pyridoxal phospate (and also in the form of pyridoxine, pyridoxamine, pyridoxal, and several other variants) is naturally-occurring nutrient that is absolutely essential to human health. It's a water-soluble vitamin which means that it can't be stored in the fat tissues of the human body, and any excess beyond what the body can use right now is just flushed away in the urine. Furthermore, the body can't manufacture its own supply. Since we need Vitamin B6 to stay alive, that means that we need an external source of this nutrient, and we must consume B6 regularly and repeatedly.

Vitamin B6 is one of the eight "B complex" vitamins and, like all of them, it helps the body convert our food fats, proteins, and carbohydrates into the glucose which every cell in our body constantly needs as fuel. Also, without Vitamin B6, we would be unable to maintain proper, healthy functioning of our liver, our skin, our hair, and our eyes among other things. The nervous system also needs Vitamin B6 for the production of certain substances called neurotransmitters, which are essential for our nerve cells to communicate with each other which is what enables all our senses, our control over our muscles and other organs (both conscious and unconscious), and our very minds themselves.

Vitamin B6 is essential not only for healthy human brain function, but for proper brain development in children, too. B6 is also needed in order for the body to produce the hormones norepinephrine and serotonin, which regulate our moods, and melatonin, the "sleep hormone," which helps us maintain a normal, restful sleep cycle.

In combination with other members of the B complex family (specifically, Vitamins B12 and B9), Vitamin B6 helps the body reduce levels of an amino acid called homocysteine in our blood. High levels of homocysteine in the bloodstream are linked to heart disease. Studies have shown that people who don't get enough Vitamin B6 are more likely to suffer from diseases of the heart.

Vitamin B6 is also good for our circulatory system in that it is needed for the production of both our regular red blood cells and the white blood cells of our (extremely important) immune system. And, in one of many examples of synergy between members of the B complex family of vitamins, our bodies cannot absorb Vitamin B12 (which boosts blood health and prevents anemia) without an adequate intake of Vitamin B6.

Scientists are currently studying whether or not Vitamin B6 can fight "morning sickness" (nausea and vomiting) among pregnant women. Several studies including one that was a double-blind test of the nutrient against a placebo control group indicate that it can. But a few studies failed to reproduce these results, so research is ongoing.

Another possible Vitamin B6 benefit currently under review by science is its value in combating depression. Patients suffering from depression often have low levels of the hormone serotonin, and several anti-depressant drugs function by raising serotonin levels in the bloodstream. Vitamin B6 helps the body produce serotonin, so trials are underway to see if B6 supplementation can ameliorate the symptoms of this terrible malady.

One of the symptoms of the painful disease arthritis, which particularly affects older people, is inflammation of the joints. This inflammation is known to reduce the level of Vitamin B6 in the body, so it is thought that arthritis sufferers require more of this nutrient than other people, and supplementation may be in order.

One recent study indicated that direct injection of Vitamin B6 was helpful to women experiencing hair loss. According to a Polish medical study published on the National Institutes of Health Web site, Vitamin B6 injections generally improved the quality of the women's hair and reduced hair loss.

Vitamin B6 deficiency is rare, but it does happen among people who have extraordinarily poor diets and the processed food industry enables us all to eat poorly if we don't watch ourselves! That said, though, it should be easily possible to get all the Vitamin B6 you need for normal bodily health and functioning from the foods you eat as part of a healthy, balanced diet. Some of the foods rich in Vitamin B6 are brown rice; bran; sunflower seeds; wheat germ; whole-grain flour; meat, including salmon, shrimp, and beef liver; milk; cheese; beans; spinach; carrots; and lentils. Symptoms of Vitamin B6 deficiency include sores on the tongue and in the mouth, short-term memory loss, confusion, difficulty in concentrating, muscle weakness, nervousness, irritability, and depression.

If you think you can benefit from Vitamin B6 supplements, be aware of the guidelines for daily intake to maintain health and, if you do take in excess of these amounts, make sure you discuss it with your doctor or trusted health adviser beforehand. For adults, the recommended daily allowance (RDA) of Vitamin B6 varies from 1.3 to 2 mg. If you have a special need that requires supplementation at a higher level, don't ever exceed 100 mg daily: Very large doses of this nutrient have been known to cause nerve damage. Some symptoms that might indicate you're consuming too much B6 are numbness in the legs, loss of balance, allergic reactions of the skin, nausea, abdominal pain, loss of appetite, and sensitivity to sunlight. When the excess intake of Vitamin B6 is terminated, all symptoms usually disappear in less than six months.

When supplementing with Vitamin B6, it may be wise to take the vitamin as part of a B complex supplement instead of just B6 on its own. This is because the B vitamins often work in tandem with one another, and allowing a large imbalance between them inhibits the synergy they normally exhibit together, in which the total health effect is greater than the sum of the individual parts.

Whatever your age, health, or condition in life, the 21st century is the age of more widespread health knowledge and information than we've ever known before. Take advantage of this information and take charge of your diet your exercise the supplements you take and start living like you've never lived before!


Erlich, Steven D., "Vitamin B6," University of Maryland Medical Center, http://umm.edu/health/medical/altmed/supplement/vitamin-b6-pyridoxine , accessed 17 June 2014

Schnyder, G., Roffi, M., Flammer, Y., Pin, R., Hess, O.M., "Effect of homocysteine-lowering therapy with folic acid, vitamin B12, and vitamin B6 on clinical outcome after percutaneous coronary intervention: the Swiss Heart study: a randomized controlled trial," Journal of the American Medical Association, 2002 Aug 28; 288(8): 973-9

Woolf K., Manore M.M., "Elevated plasma homocysteine and low vitamin B-6 status in nonsupplementing older women with rheumatoid arthritis," Journal of the American Diet Assoc., 2008;108(3):443-53

Alpert, J.E., Mischoulon, D., Nierenberg, A.A., Fava, M.. "Nutrition and depression: focus on folate," Nutrition, 2000;16:544-581

Booth, G.L., Wang, E.E., "Preventive health care, 2000 update: screening and management of hyperhomocysteinemia for the prevention of coronary artery disease events," The Canadian Task Force on Preventive Health Care, CMAJ, 2000;163(1):21-29

Jewell, D., Young, G., "Interventions for nausea and vomiting in early pregnancy," (Cochrane Review), Cochrane Database System Review, 2002;(1):CD000145

Wong, Kathy, ND, About.com Alternative Medicine: Supplements; Vitamin B5, http://altmedicine.about.com/od/herbsupplementguide/a/Vitamin-B6.htm , accessed 17 June, 2014

Uzoma, Kay, Live Strong, "What Are the Benefits of Vitamin B6 for Women?", http://www.livestrong.com/article/247054-what-are-the-benefits-of-vitamin-b6-for-women/ , accessed 17 June 2014

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