Vitamin B6 Benefits and Dietary Sources of Vitamin B6

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin in many foods and available in supplement form. Pyridoxal 5’-phosphate (PLP) is the active coenzyme form of vitamin B6. PLP activates other enzymes in the body and supports the breakdown of proteins, carbohydrates, and fats. PLP is the most common measure of B6 blood levels in the human body.

The recommended dietary allowances (RDA) of vitamin B6 depend on age, sex, and pregnancy or lactation status. Health care professionals typically recommend between one and two milligrams of vitamin B6 per day—closer to the lower end of that spectrum for young people and closer to the higher end for pregnant people and older adults.

Vitamin B6 plays an essential role in various enzymatic processes and bodily functions. Consider the following ways this micronutrient supports the human body:

• To boost the immune system: Vitamin B6 supports immune function, helping to prevent illness.
• To ease morning sickness: Vitamin B6 supplements can help reduce morning sickness and nausea for pregnant people. Vitamin B6 can also alleviate the side effects of premenstrual syndrome (PMS).
• To form red blood cells: Pyridoxine is integral to forming red blood cells and converting iron into hemoglobin. Low levels of vitamin B6 can lead to anemia.
• To regulate metabolism: PLP (the active coenzyme form of vitamin B6) helps to regulate the metabolism and synthesis of glucose, lipids, amino acids, DNA, and neurotransmitters in the nervous system.

Researchers previously believed dietary folate and vitamin B6 could prevent cardiovascular diseases by reducing the levels of an amino acid in the blood (homocysteine). High homocysteine levels correlate with an increased risk of heart disease. Results from studies and controlled trials with placebos, however, are inconclusive; the intake of vitamin B6 does not consistently reduce the risk or severity of heart disease and stroke.

It is rare for people to have an isolated vitamin B6 deficiency. Low concentrations of other B-complex vitamins, such as vitamin B12 (cobalamin), vitamin B9 (folic acid), and vitamin B2 (riboflavin), are more common. A vitamin B6 deficiency can weaken the immune system and lead to dermatitis, microcytic anemia, glossitis, and intestine issues. Symptoms of a vitamin B6 deficiency may include skin inflammation, a sore tongue, and dried cracks around the mouth corners. Over time, people with a vitamin B6 deficiency may experience neurological effects, such as irritability, confusion, and depression.

People with kidney disease, autoimmune diseases, such as rheumatoid arthritis, or other conditions that prevent the absorption of nutrients typically have lower levels of vitamin B6. Before taking vitamin supplements, consult your health professional and test your vitamin B6 levels.

Food sources and dietary supplements can supply the recommended level of vitamin B6. Consider the following sources:

• Vitamin B6 foods: Beef liver, lean poultry, and some seafood, such as salmon and tuna, are good sources of vitamin B6. Leafy greens, such as kale and spinach, are also high in vitamin B6. Fruits with vitamin B6 include avocados, bananas, oranges, and cantaloupes. Vegetable sources of this vitamin include cauliflower and sweet potatoes. Chickpeas, fortified cereals, and pistachios can also provide vitamin B6.
• Vitamin B6 supplements: You can consume vitamin B6 supplements in the form of multivitamin tablets, vitamin capsules, vitamin liquid drops, vitamin gummies, and vitamin powder.

High doses of vitamin B6 can lead to poisoning. Some side effects include a lack of muscle control, skin lesions, heartburn, nausea, and peripheral neuropathy. Vitamin B toxicity is generally the result of long-term dosages above 200 mg daily. Intensive physiotherapy can help reverse these side effects. Consult a doctor if you are experiencing any symptoms.

Functional foods are whole or fortified fare that can potentially provide health benefits when you consume them as part of a regular diet. Since these foods do not yet have a legal definition, it’s crucial that consumers research any claims related to nutritional value and consult an accredited nutritionist or dietician before incorporating new foods into their diets. This article is for educational and informational purposes only and is not a substitute for nutritional advice from a trained professional.

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