What is Vitamin B6?

While it's often overshadowed by other better-known vitamins, B6 is a quiet powerhouse, important for brain development¹, immune health², and energy³.

But what exactly is Vitamin B6, what does it do in the body, and more importantly, how can you make sure you're getting enough of it?

By the end of this article, you’ll have a much clearer understanding of this incredibly important B Vitamin.

• What is Vitamin B6?
• Benefits of Vitamin B6
• Sources of Vitamin B6
• Should I take Vitamin B6 supplement?
• When should I not take Vitamin B6?
• Signs of a Vitamin B6 deficiency
• How much Vitamin B6 do I need?
• Can I take Vitamin B6 every day?

What is Vitamin B6?

Vitamin B6, also known as Pyridoxine hydrochloride, is one of eight B vitamins and is water-soluble, meaning your body doesn’t store it, so you need to get it from your diet regularly. It includes six similar compounds that your body can turn into the active form called PLP, so it can be used by the body^1,2,3

This vitamin is essential for over 100 enzyme reactions, mostly involving protein metabolism. It also contributes to neurotransmitter production⁴ (think serotonin and dopamine), helps form red blood cells⁵, and supports your immune system⁶.

Vitamin B6 deficiency is relatively rare in developed countries but can occur in people with poor diets, alcohol dependency, or certain medical conditions.

Benefits of Vitamin B6

Vitamin B6 has many roles in the body, including:

• Supports brain health⁴ – B6 is involved in the production of neurotransmitters like serotonin and GABA, which influence mood and sleep. Low levels have been linked to symptoms of depression and confusion.
• Helps regulate hormones⁷ – Especially important for women, B6 is often used to help with symptoms of PMS, including irritability and bloating.
• Boosts immune function² – B6 helps your body make antibodies and supports healthy immune responses.
• Supports heart health⁸ – It works alongside other B vitamins to lower homocysteine levels, a compound linked to increased heart disease risk.
• Improves energy metabolism³ – It helps your body use and store energy from protein and carbohydrates in your food.
• Red blood cell production⁵ – B6 is essential for making haemoglobin, which carries oxygen in the blood.

Sources of Vitamin B6

So where can you find this important nutrient? Fortunately, Vitamin B6 is found in a wide variety of foods:

• Animal sources: Poultry (especially chicken and turkey), fish (salmon, tuna), pork, and beef liver are excellent sources.
• Plant-based sources: Bananas, avocados, spinach, potatoes, and fortified cereals are good vegan-friendly options.
• Other sources: Chickpeas, sunflower seeds, and whole grains also contain B6.

As it's water-soluble, cooking can reduce the B6 content in food. Steaming or microwaving vegetables rather than boiling may help preserve vitamins.

Should I take a Vitamin B6 supplement?

Most people get enough vitamin B6 from a balanced diet, but supplements can be helpful in certain situations. For example, during pregnancy, B6 may be useful; some women also find it helps with PMS or mood support. People on restricted diets, like vegans or those with limited food variety, might need extra B6, and older adults may benefit too, as the body’s ability to absorb it can decrease with age⁹.

Vitamin B6 is included in many multivitamins, B-complex supplements, and specific formulations for hormonal support. Optibac's Women's Wellbeing contains added Vitamin B6 along with five strains of scientifically proven friendly bacteria, Vitamin D, Vitamin C and Biotin. 

When should I not take Vitamin B6?

While Vitamin B6 is essential, more is not always better. Taking high doses for extended periods (typically over 200 mg per day for several months) can lead to nerve damage, causing numbness or tingling in the hands and feet.

If you have a medical condition such as kidney disease or are taking certain medications like anticonvulsants, you might wish to speak to your doctor before supplementing.

What are the signs of a Vitamin B6 deficiency?

A deficiency in Vitamin B6 can result in:

• Irritability, depression, or confusion
• Cracks at the corners of the mouth
• Glossy, inflamed tongue
• Weakened immune function
• Tingling or numbness in the hands and feet (neuropathy)
• In severe cases, seizures or anemia

Those most at risk include the elderly, alcohol-dependent individuals, and people with chronic kidney disease.

How much Vitamin B6 do I need?

According to the HFMA (Health Food Manufacturers' Association) daily nutrient reference values (NRVs) of Vitamin B6 are 1.4mg for adults. Our Women's Wellbeing supplement contains 100% of the NRV in each daily capsule.

Vitamin B6 requirements may be slightly higher for people with increased protein needs, such as athletes. The safe upper limit for adults is 100 mg per day from supplements, so it’s wise not to exceed this unless under medical supervision.

Can I take Vitamin B6 every day?

Yes, it's generally safe to take Vitamin B6 daily, especially in small, controlled amounts like those found in multivitamins or fortified foods. Just ensure that your combined intake from food and supplements stays within safe limits. Don't worry if your urine turns a bright yellow colour when you're taking a B Vitamin supplement - although it's most common with Riboflavin (B2), it can happen with Vitamin B6 too.

As with any supplement, if you’re pregnant, breastfeeding, taking medication or managing a medical condition, it's a good idea to consult your doctor before starting a new supplement regime.

This FAQ was answered by Helen Morton DipION Nutritional Therapist.

Hopefully this article has answered some of your questions about Vitamin B6. Check out the other articles in this series: Added Nutrients

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References

1. Butola, L. K., Kanyal, D., Ambad, R., & Jha, R. K. (2021). Role of omega 3 fatty acids, vitamin D, vitamin B12, vitamin B6 and folate in mental wellbeing-a short review of literature. Indian Journal of Forensic Medicine & Toxicology, 15(2), 283-288.
2. Pertiwi, L. M., Fanani, M., & Hikmayani, N. H. (2023). Vitamin B6 in anxiety: Sleep and immune function. BKM Public Health and Community Medicine, 39(11), e9728-e9728.
3. Gonçalves, A. C., & Portari, G. V. (2021). The B-complex vitamins related to energy metabolism and their role in exercise performance: A narrative review. Science & Sports, 36(6), 433-440.
4. Huang, S. K., Lu, C. W., Lin, T. Y., & Wang, S. J. (2022). Neuroprotective role of the B vitamins in the modulation of the central glutamatergic neurotransmission. CNS & Neurological Disorders-Drug Targets (Formerly Current Drug Targets-CNS & Neurological Disorders), 21(4), 292-301.
5. Hafiza, U., Ahmad, W., Hina, N., Shoaib, A. M., Saleem, K. M., & Muhammad, W. (2024). Association of vitamin deficiency with the progression of anaemia. The Egyptian Journal of Haematology, 49(2), 115-120.
6. Hamidianshirazi, M., Ekramzadeh, M., Hamidianshirazi, A. R., & Zangene, A. (2022). Association between nutrition and immune system: A review. International Journal of Nutrition Sciences, 7(2), 65-74.
7. Lee, A. S. (2021). The Role of Vitamin B6 in Women’s Health. Nursing Clinics, 56(1), 23-32.
8. Kumrungsee, T., Zhang, P., Yanaka, N., Suda, T., & Kato, N. (2022). Emerging cardioprotective mechanisms of vitamin B6: a narrative review. European Journal of Nutrition, 61(2), 605-613.
9. Gana, W., De Luca, A., Debacq, C., Poitau, F., Poupin, P., Aidoud, A., & Fougère, B. (2021). Analysis of the impact of selected vitamins deficiencies on the risk of disability in older people. Nutrients, 13(9), 3163.