What Vitamin B6 (Pyridoxine) ?
Vitamin B6 (or pyridoxine) is one of the water-soluble B-complex vitamins. Vitamin B6 is required for more than 100 enzyme reactions involved in metabolism. It is particularly important for protein, fat and carbohydrate metabolism, as well as for the creation of red blood cells and neurotransmitters. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function
Health Benefits of Pyridoxine
The health benefits of pyridoxine include:
1. May Improve Mood
Vitamin B6 plays an important role in regulating mood as it is necessary for the production of several neurotransmitters which regulate emotions, such as serotonin, dopamine and gamma-aminobutyric acid (GABA). Vitamin B6 also helps to reduce high blood levels of homocysteine; this is an amino acid which has been linked to depression.
2. May Boost Brain Health and Reduce Dementia Risk
Vitamin B6 may help to improve brain function and reduce the risk of developing dementia (including Alzheimer’s disease). This is because vitamin B6 can reduce high levels of homocysteine in the blood which is a risk factor for developing Alzheimer’s disease.
3. Necessary for Haemoglobin Production
Haemoglobin is a protein in the blood which enables the red blood cells to carry oxygen. When the level of haemoglobin is low the blood cannot carry sufficient oxygen and so anaemia develops, leading to symptoms such as fatigue. Vitamin B6 is necessary for the production of haemoglobin and so may help to prevent anaemia.
4. May Help to Treat the Symptoms of PMS
Vitamin B6 has been used to treat the symptoms of premenstrual syndrome (or PMS) including anxiety, depression and irritability. This is due to its role in the production of neurotransmitters which regulate mood. A three-month study in 60 premenopausal women found that taking 50mg of vitamin B6 daily improved PMS symptoms of depression, irritability and tiredness by 69%. Other studies have shown that taking 50mg of vitamin B6 daily along with 200mg of magnesium also significantly reduced PMS symptoms, including mood swings, irritability and anxiety.
5. May Reduce the Risk of Heart Disease
Research has shown that people with low levels of vitamin B6 have almost double the risk of developing heart disease compared to those with higher B6 levels. This is most probably due to its ability to reduce the level of homocysteine in the blood, which is involved in the development of heart disease.
6. May Promote Eye Health
Vitamin B6 helps to maintain eye health. It may help to prevent age-related macular degeneration which is the primary cause of blindness in the elderly. Studies have shown that high blood levels of homocysteine are associated with an increased risk of age-related macular degeneration. A seven-year study in over 5,400 volunteers found that taking a daily supplement of vitamin B6, B12 and folic acid (B9) significantly reduced the risk of developing age-related macular degeneration by 35–40%, compared to a placebo.
Dietary Sources of Pyridoxine
Vitamin B6 is found naturally in many foods and is added to other foods. You can get the recommended amounts of vitamin B6 by eating a variety of foods, including the following:
- Poultry, such as chicken and turkey,
- Fish, such as tuna and salmon
- Organ meats, such as liver and kidneys
- Green leafy vegetables, such as spinach
- Potatoes and other starchy vegetables
- Nuts, legumes, soybeans and eggs
- Wholegrains, lentils, oatmeal, brown rice and fortified cereals
- Fruit (other than citrus), such as bananas, avocados and prunes.
How much Pyridoxine do I need?
The current recommended daily amount (RDA) for vitamin B6 is 1.3–1.7 mg for adults over the age of 19. Most adults can get this amount from a balanced diet
What happens if I take too much Pyridoxine?
Taking 200mg or more of vitamin B6 daily can cause peripheral neuropathy (numbness in the arms and legs). This usually improves once you stop taking the supplements but, in some cases, when people take large amounts of vitamin B6, particularly for several months, the effect can be permanent. Do not take more than 10mg of vitamin B6 a day in supplements unless advised to by a doctor.
Signs of Pyridoxine Deficiency
Vitamin B6 deficiency is not common in the West and usually occurs together with deficiencies of other vitamins in the B complex. People who do not get enough vitamin B6 can have a range of symptoms, including anaemia, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth, and an inflamed tongue. In addition, very low levels of vitamin B6 may cause depression, confusion, insomnia and a weak immune system.
Possible Interactions
Pyridoxine increases the bioavailability of magnesium, and so these nutrients should be taken together. Consult your doctor before taking pyridoxine if you are taking anti-epileptic medicines, such as valproic acid, carbamazepine and phenytoin as the risk of seizures may be increased.
Pyridoxine supplements can be found here.