Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin. Sources of vitamin B6 include liver, wheat germ, fish, soya beans, brewer’s yeast, eggs, blackstrap molasses, oats, peanuts, walnuts, baobab and bee pollen.
The best way to get the vitamin B6 you need is by eating a healthy balanced diet.
Proven health benefits of Vitamin B6
- Protein and glycogen metabolism
- Helps to regulate hormonal activity
- Supports brain health and psychological function
- Red blood cell formation
- Homocysteine metabolism
- Supports the immune system
- Reduces kidney stone size
Based on reports, it may help with
- Protein and fat digestion
- PMS
- Anaemia
- Low mood
- Age-related cognitive decline
- Heart health
- Colds, flu and infection
1) Energy metabolism
Vitamin B6 helps the body absorb and utilise fats, carbohydrates and proteins which can support proper growth and development.
2) Regulating hormonal activity
The vitamin can help with PMS symptoms, including mood swings and irritability. Vitamin B6, alongside other vitamins, also helps to convert tyrosine and phenylalanine into dopamine which could improve your mood.
3) Brain Health and psychological function
A deficiency in vitamin B6 can contribute to mood and anxiety problems. It can also cause lower than average memory performance in some people.
4) Red blood cell formation
Vitamin B6 deficiency could aggravate anaemia caused by iron deficiency. Supplementing with vitamin B6 may help to prevent this.
5) Homocysteine metabolism
Vitamin B6 helps break down homocysteine which is an amino acid that is associated with an increased risk of heart disease. It follows that vitamin B6 deficiency can contribute to higher than normal homocysteine levels.
6) Improves the function of the immune system
A vitamin B6 deficiency may increase the risk of catching a cold or flu and slow down recovery.
7) Reduces the risk of kidney stones
According to the Journal Of The American Society Of Nephrology, vitamin B6 may reduce the production of oxalate. Urinary oxalate is a crucial determinant of calcium oxalate and kidney stone formation. A study found that high amounts of vitamins B6 reduced the risk of kidney stone formation in women. It follows that high doses of vitamin B6 may decrease the risk of kidney stones. (1)
Vitamin B6 works well with
- Zinc and other B vitamins to ensure the proper digestion of carbohydrates, protein and fats
- Vitamin C, taken alongside B Vitamins, may help support the absorption and utilisation of nutrients
- Ginseng, guarana, iron and C0-Q10 for fatigue and tiredness
- Evening primrose oil and Agnus castus for hormone regulation and the relief of PMS
- Crystallised ginger, to reduce nausea
- Ginkgo biloba and Soya lecithin to promote healthy memory
- Folic acid and vitamin B12 for the metabolism of homocysteine
- Starflower oil to improve hormone balance and skin health
- Slimming combinations to support weight loss by helping to prevent water retention
- Raspberry leaf to help with the symptoms of PMS
Some things to consider
Consuming more than 10mg of vitamin B6 in the long term can cause restlessness, numbness in hands and feet, and twitching
How much do you need?
According to the National Health Service (NHS), individuals aged between 19-64 need around:
- 1.4mg a day for men
- 1.2mg a day for women
You should be able to get all the vitamin B6 you need from your daily diet. (2)
Resources:
- https://jasn.asnjournals.org/content/10/4/840.long
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
