What are the health benefits of vitamin B6 (pyridoxine)? Discover the 9 scientifically-backed advantages of this essential nutrient.

The Versatile Vitamin B6: Unlocking 9 Remarkable Health Benefits

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions. This essential nutrient is vital for protein, fat, and carbohydrate metabolism, as well as the production of red blood cells and neurotransmitters. Since the human body cannot produce vitamin B6 on its own, it must be obtained through dietary sources or supplements.

1. Improving Mood and Reducing Symptoms of Depression

Vitamin B6 is integral to the regulation of mood, as it is necessary for the creation of neurotransmitters that control emotions, including serotonin, dopamine, and gamma-aminobutyric acid (GABA). Studies have shown that low blood levels and intakes of vitamin B6 are associated with depressive symptoms, especially in older adults who are at a higher risk of B vitamin deficiency. However, while vitamin B6 deficiency has been linked to depression, research has not conclusively proven that B6 supplementation is an effective treatment for mood disorders.

2. Promoting Brain Health and Reducing Alzheimer’s Risk

Vitamin B6 may play a role in improving brain function and preventing Alzheimer’s disease. This is partly due to the vitamin’s ability to decrease high homocysteine blood levels, which have been associated with an increased risk of Alzheimer’s. Studies have found that taking high doses of B6, along with B12 and folate, can decrease homocysteine and reduce brain atrophy in individuals with mild cognitive impairment. However, the research on the direct impact of vitamin B6 on brain function and Alzheimer’s risk is conflicting, and more studies are needed to clarify the relationship.

3. Preventing and Treating Anemia

Vitamin B6 is essential for the production of hemoglobin, a protein that delivers oxygen to cells. Low levels of vitamin B6 have been linked to anemia, particularly in pregnant women and women of childbearing age. While vitamin B6 deficiency is relatively rare in healthy adults, some studies suggest that supplementation with this vitamin may be helpful in preventing and treating anemia caused by B6 deficiency, especially in high-risk populations.

4. Supporting Cardiovascular Health

Vitamin B6 may contribute to cardiovascular health by helping to regulate homocysteine levels. Elevated homocysteine has been associated with an increased risk of heart disease, stroke, and other cardiovascular issues. Some studies have found that taking B6, along with B12 and folate, can help lower homocysteine levels and potentially reduce the risk of these conditions. However, the direct impact of vitamin B6 alone on cardiovascular outcomes is still being explored.

5. Reducing the Risk of Certain Cancers

Emerging research suggests that adequate vitamin B6 intake may be associated with a lower risk of certain types of cancer, such as colorectal, prostate, and lung cancer. The proposed mechanisms behind this potential benefit include the vitamin’s role in DNA synthesis and repair, as well as its anti-inflammatory properties. While the evidence is promising, more large-scale studies are needed to confirm the relationship between vitamin B6 and cancer risk reduction.

6. Alleviating Symptoms of Premenstrual Syndrome (PMS)

Some studies have indicated that vitamin B6 may help alleviate the symptoms of premenstrual syndrome (PMS), such as mood swings, irritability, and bloating. The proposed mechanism is that vitamin B6 can influence the production of neurotransmitters, which may help regulate hormonal fluctuations associated with the menstrual cycle. However, the evidence on the effectiveness of B6 for PMS is mixed, and more research is needed to fully understand this potential benefit.

7. Supporting Healthy Skin and Hair

Vitamin B6 may play a role in maintaining healthy skin and hair. The vitamin is involved in the production of hemoglobin, which helps deliver oxygen to the skin and hair follicles. Additionally, vitamin B6 is necessary for the metabolism of proteins, which are essential for the growth and maintenance of skin and hair. While the evidence is limited, some studies suggest that vitamin B6 deficiency may be associated with skin and hair-related issues, such as dermatitis and hair loss.

8. Aiding in Diabetes Management

Vitamin B6 may have a role in managing diabetes by helping to regulate blood sugar levels. Some studies have found that individuals with diabetes may have lower levels of vitamin B6, and that supplementation with this vitamin may improve glucose tolerance and insulin sensitivity. However, the research on the direct impact of vitamin B6 on diabetes management is still ongoing, and more studies are needed to confirm these potential benefits.

9. Supporting Immune Function

Vitamin B6 is essential for the proper functioning of the immune system. The vitamin is involved in the production and activation of immune cells, such as lymphocytes and cytokines, which play a crucial role in the body’s defense against infections and diseases. Some studies have suggested that vitamin B6 deficiency may impair immune function, while adequate intake of this nutrient may help strengthen the immune system.

In conclusion, vitamin B6 is a versatile and essential nutrient that offers a range of health benefits, from mood regulation and brain health to cardiovascular support and immune function. While the research on some of these benefits is still ongoing, maintaining adequate levels of vitamin B6 through a balanced diet or supplementation can be an important step in promoting overall well-being. As with any dietary changes or supplement use, it’s always best to consult with a healthcare professional to determine the appropriate approach for your individual needs.

9 Health Benefits of Vitamin B6 (Pyridoxine)

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that your body needs for several functions. It has health benefits for the body, including promoting brain health and improving mood.

It’s significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters (1).

Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.

Most people get enough vitamin B6 through their diet, but certain populations may be at risk for deficiency.

Consuming adequate amounts of vitamin B6 is important for optimal health and may even prevent and treat chronic diseases (2).

Here are 9 health benefits of vitamin B6, backed by science.

1. May Improve Mood and Reduce Symptoms of Depression

Vitamin B6 plays an important role in mood regulation.

This is partly because this vitamin is necessary for creating neurotransmitters that regulate emotions, including serotonin, dopamine and gamma-aminobutyric acid (GABA) (3, 4, 5).

Vitamin B6 may also play a role in decreasing high blood levels of the amino acid homocysteine, which have been linked to depression and other psychiatric issues (6, 7).

Several studies have shown that depressive symptoms are associated with low blood levels and intakes of vitamin B6, especially in older adults who are at high risk for B vitamin deficiency (8, 9, 10).

One study in 250 older adults found that deficient blood levels of vitamin B6 doubled the likelihood of depression (9).

However, using vitamin B6 to prevent or treat depression has not been shown to be effective (11, 12).

A controlled two-year study in approximately 300 older men who did not have depression at the start found that those taking a supplement with B6, folate (B9) and B12 were not less likely to have depressive symptoms compared to the placebo group (12).

Summary Low
levels of vitamin B6 in older adults have been linked to depression, but
research has not shown that B6 is an effective treatment for mood disorders.

2. May Promote Brain Health and Reduce Alzheimer’s Risk

Vitamin B6 may play a role in improving brain function and preventing Alzheimer’s disease, but the research is conflicting.

On the one hand, B6 can decrease high homocysteine blood levels that may increase the risk of Alzheimer’s (13, 14, 15).

One study in 156 adults with high homocysteine levels and mild cognitive impairment found that taking high doses of B6, B12 and folate (B9) decreased homocysteine and reduced wasting in some regions of the brain that are vulnerable to Alzheimer’s (16).

However, it’s unclear if a decrease in homocysteine translates to improvements in brain function or a slower rate of cognitive impairment.

A randomized controlled trial in over 400 adults with mild to moderate Alzheimer’s found that high doses of B6, B12 and folate decreased homocysteine levels but did not slow decline in brain function compared to a placebo (17).

In addition, a review of 19 studies concluded that supplementing with B6, B12 and folate alone or in combination did not improve brain function or reduce the risk of Alzheimer’s (18).

More research that looks at the effect of vitamin B6 alone on homocysteine levels and brain function is needed to better understand the role of this vitamin in improving brain health.

Summary Vitamin
B6 may prevent a decline in brain function by decreasing homocysteine levels
that have been associated with Alzheimer’s disease and memory impairments. However,
studies have not proven the effectiveness of B6 in improving brain health.

3. May Prevent and Treat Anemia by Aiding Hemoglobin Production

Due to its role in hemoglobin production, vitamin B6 may be helpful in preventing and treating anemia caused by deficiency (19).

Hemoglobin is a protein that delivers oxygen to your cells. When you have low hemoglobin, your cells don’t get enough oxygen. As a result, you may develop anemia and feel weak or tired.

Studies have linked low levels of vitamin B6 with anemia, especially in pregnant women and women of childbearing age (20, 21).

However, vitamin B6 deficiency is thought to be rare in most healthy adults, so there is limited research on using B6 to treat anemia.

A case study in a 72-year-old woman with anemia due to low B6 found that treatment with the most active form of vitamin B6 improved symptoms (22).

Another study found that taking 75 mg of vitamin B6 daily during pregnancy decreased symptoms of anemia in 56 pregnant women who were unresponsive to treatment with iron (20).

More research is needed to understand the effectiveness of vitamin B6 in treating anemia in populations other than those at increased risk for B vitamin deficiency, such as pregnant women and older adults

Summary Not
getting enough vitamin B6 can lead to low hemoglobin and anemia, so
supplementing with this vitamin may prevent or treat these issues.

4. May Be Useful in Treating Symptoms of PMS

Vitamin B6 has been used to treat symptoms of premenstrual syndrome, or PMS, including anxiety, depression and irritability.

Researchers suspect that B6 helps with emotional symptoms related to PMS due to its role in creating neurotransmitters that regulate mood.

A three-month study in over 60 premenopausal women found that taking 50 mg of vitamin B6 daily improved PMS symptoms of depression, irritability and tiredness by 69% (23).

However, women who received a placebo also reported improved PMS symptoms, which suggests that the effectiveness of the vitamin B6 supplement may have been due in part to a placebo effect (23).

Another small study found that 50 mg of vitamin B6 along with 200 mg of magnesium per day significantly reduced PMS symptoms, including mood swings, irritability and anxiety, over the course of one menstrual cycle (24).

While these results are promising, they’re limited by small sample size and short duration. More research on the safety and effectiveness of vitamin B6 in improving PMS symptoms is needed before recommendations can be made (25).

Summary Some
research has indicated that high doses of vitamin B6 may be effective at
decreasing anxiety and other mood issues associated with PMS due to its role in
creating neurotransmitters.

5. May Help Treat Nausea During Pregnancy

Vitamin B6 has been used for decades to treat nausea and vomiting during pregnancy.

In fact, it’s an ingredient in Diclegis, a medication commonly used to treat morning sickness (26).

Researchers are not entirely sure why vitamin B6 helps with morning sickness, but it may be because adequate B6 plays several vital roles in ensuring a healthy pregnancy (27).

A study in 342 women in their first 17 weeks of pregnancy found that a daily supplement of 30 mg of vitamin B6 significantly reduced feelings of nausea after five days of treatment, compared to a placebo (28).

Another study compared the impact of ginger and vitamin B6 on reducing episodes of nausea and vomiting in 126 pregnant women. The results showed that taking 75 mg of B6 each day decreased nausea and vomiting symptoms by 31% after four days (29).

These studies suggest that vitamin B6 is effective in treating morning sickness even in durations of less than one week.

If you’re interested in taking B6 for morning sickness, speak with your doctor before starting any supplements.

Summary Vitamin
B6 supplements in doses of 30–75 mg a day have been used as an effective
treatment for nausea and vomiting during pregnancy.

6. May Prevent Clogged Arteries and Reduce Heart Disease Risk

Vitamin B6 may prevent clogged arteries and minimize heart disease risk.

Research shows that people with low blood levels of vitamin B6 have almost double the risk of getting heart disease compared to those with higher B6 levels (30).

This is likely due to the role of B6 in decreasing elevated homocysteine levels associated with several disease processes, including heart disease (31, 32, 33).

One study found that rats deficient in vitamin B6 had higher blood levels of cholesterol and developed lesions that could cause artery blockages after being exposed to homocysteine, compared to rats with adequate B6 levels (33).

Human research also shows a beneficial effect of B6 in preventing heart disease.

A randomized controlled trial in 158 healthy adults who had siblings with heart disease divided participants into two groups, one that received 250 mg of vitamin B6 and 5 mg of folic acid every day for two years and another that received a placebo (31).

The group that took B6 and folic acid had lower homocysteine levels and less abnormal heart tests during exercise than the placebo group, putting them at an overall lower risk of heart disease (31).

Summary Vitamin
B6 may help reduce high homocysteine levels that lead to narrowing of arteries.
This may minimize heart disease risk.

7. May Help Prevent Cancer

Getting enough vitamin B6 may lower your risk of developing certain types of cancer.

The reason why B6 may help prevent cancer is unclear, but researchers suspect that it’s related to its ability to fight inflammation that may contribute to cancer and other chronic conditions (34, 35).

A review of 12 studies found that both adequate dietary intake and blood levels of B6 were associated with lower risks of colorectal cancer. Individuals with the highest blood levels of B6 had an almost 50% lower risk of developing this type of cancer (36).

Research on vitamin B6 and breast cancer also shows an association between adequate blood levels of B6 and a decreased risk of the disease, especially in postmenopausal women (37).

However, other studies on vitamin B6 levels and cancer risk have found no association (38, 39).

More research that includes randomized trials and not merely observational studies is needed to assess the exact role of vitamin B6 in cancer prevention.

Summary Some
observational studies suggest a link between adequate dietary intake and blood
levels of vitamin B6 and a decreased risk of certain types of cancer, but more
research is needed.

8. May Promote Eye Health and Prevent Eye Diseases

Vitamin B6 may play a role in preventing eye diseases, especially a type of vision loss that affects older adults called age-related macular degeneration (AMD).

Studies have linked high blood levels of circulating homocysteine with an increased risk of AMD (40, 41).

Since vitamin B6 helps reduce elevated blood levels of homocysteine, getting enough B6 may lower your risk of this disease (42).

A seven-year study in over 5,400 female health professionals found that taking a daily supplement of vitamin B6, B12 and folic acid (B9) significantly reduced AMD risk by 35–40%, compared to a placebo (43).

While these results suggest that B6 may play a role in preventing AMD, it’s difficult to tell if B6 alone would offer the same benefits.

Research has also linked low blood levels of vitamin B6 to eye conditions that block veins that connect to the retina. A controlled study in over 500 people found that the lowest blood levels of B6 were significantly associated with retinal disorders (44).

Summary Vitamin
B6 supplements may reduce your risk of age-related macular degeneration (AMD).
Additionally, adequate blood levels of B6 may prevent issues that affect the
retina. However, more research is needed.

9. May Treat Inflammation Associated With Rheumatoid Arthritis

Vitamin B6 may help reduce symptoms associated with rheumatoid arthritis.

The high levels of inflammation in the body that result from rheumatoid arthritis may lead to low levels of vitamin B6 (45, 46).

However, it’s unclear if supplementing with B6 decreases inflammation in people with this condition.

A 30-day study in 36 adults with rheumatoid arthritis found that 50 mg of vitamin B6 daily corrected low blood levels of B6 but did not decrease the production of inflammatory molecules in the body (47).

On the other hand, a study in 43 adults with rheumatoid arthritis that took 5 mg of folic acid alone or 100 mg of vitamin B6 with 5 mg of folic acid daily showed that those who received B6 had significantly lower levels of pro-inflammatory molecules after 12 weeks (48).

The contradictory results of these studies may be due to the difference in vitamin B6 dose and study length.

While it appears that high doses of vitamin B6 supplements may provide anti-inflammatory benefits for people with rheumatoid arthritis over time, more research is needed.

Summary Inflammation
associated with rheumatoid arthritis may lower blood levels of vitamin B6.
Supplementing with high doses of B6 may help correct deficiencies and reduce
inflammation, but more research is needed to confirm these effects.

Vitamin B6 Food Sources and Supplements

You can get vitamin B6 from food or supplements.

The current recommended daily amount (RDA) for B6 is 1.3–1.7 mg for adults over 19. Most healthy adults can get this amount through a balanced diet that includes vitamin-B6-rich foods like turkey, chickpeas, tuna, salmon, potatoes and bananas (1).

Studies that highlight the use of vitamin B6 to prevent and treat health issues focus on supplements rather than food sources.

Doses of 30–250 mg of vitamin B6 per day have been used in research on PMS, morning sickness and heart disease (24, 28, 31).

These amounts of B6 are significantly higher than the RDA and sometimes combined with other B vitamins. It’s difficult to assess if increasing intake of B6 from dietary sources has the same benefits for certain conditions that supplements may provide.

If you’re interested in taking vitamin B6 supplements to prevent or address a health issue, speak to your healthcare provider about the best option for you. In addition, look for a supplement that has been tested for quality by a third party.

Summary Most
people can get adequate vitamin B6 through their diet. In some cases, taking
higher amounts of vitamin B6 from supplements under the supervision of a doctor
may be beneficial.

Potential Side Effects of Too Much Vitamin B6

Getting too much vitamin B6 from supplements can cause negative side effects.

Vitamin B6 toxicity is not likely to occur from food sources of B6. It would be nearly impossible to consume the amount in supplements from diet alone.

Taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day (49).

For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults (3, 50).

The amount of B6 used to manage certain health conditions rarely exceeds this amount. If you’re interested in taking more than the tolerable upper limit, consult your doctor.

Summary Too
much vitamin B6 from supplements can cause damage to nerves and extremities
over time. If you’re interested in taking a B6 supplement, speak to your
healthcare provider about safety and dosage.

The Bottom Line

Vitamin B6 is a water-soluble vitamin obtained from food or supplements.

It’s needed for many processes in your body, including creating neurotransmitters and regulating homocysteine levels.

High doses of B6 have been used to prevent or treat certain health conditions, including PMS, age-related macular degeneration (AMD) and nausea and vomiting during pregnancy.

Getting enough B6 through your diet or a supplement is crucial for staying healthy and may have other impressive health benefits as well.

Health Benefits, Nutrition Information, Uses, Safety, and More

Written by WebMD Editorial Contributors

In this Article

• Health Benefits of Vitamin B6
• Health Risks of Vitamin B6
• Amounts and Dosage

Vitamin B6, also known as pyridoxine, is one of eight B vitamins that your body needs to stay healthy.

This nutrient is an essential part of nearly 200 chemical reactions in your body, and it’s necessary for processes like brain development and transporting oxygen through your bloodstream. Vitamin B6 also helps you maintain a healthy nervous and immune system.

Because vitamin B6 affects so many systems in your body, it has many benefits to you health, including:

Better circulation. Homocysteine is one of 21 amino acids in your body. High levels of homocysteine in your bloodstream can lead to heart problems. Vitamin B6 helps maintain a normal amount of this amino acid in your blood.

A stronger immune system. Vitamin B6 helps chemical reactions in the immune system, helping it work better. Eating foods rich in vitamin B6 will help your body guard against infection. Studies conducted with older adults have linked low levels of vitamin B6 with poor immune response.

Less morning sickness. Studies have found that taking vitamin B6 may help ease nausea during pregnancy, though it doesn’t help with vomiting.

Better mood. Your body needs vitamin B6 to make serotonin, a hormone that elevates your mood. Some studies have shown that not having enough vitamin B6 in your diet can contribute to depression

Help with PMS. There is evidence to suggest taking vitamin B6 supplements can ease some of the effects of premenstrual syndrome, including:

• Breast tenderness
• Depression
• Anxiety

Lower cancer risk. Maintaining healthy levels of vitamin B6 in your blood might also help reduce your chances of cancer. If you already have cancer, Studies have shown that vitamin B6 may slow tumor growth.

Better brain function. High levels of homocysteine have been associated with dementia, Alzheimer’s disease, and cognitive decline. Vitamin B6 helps the body regulate levels of homocysteine in the blood.

Taking vitamin B6 as a supplement is generally considered safe, as long as you’re taking the recommended dosage. Adults shouldn’t take more than 100 milligrams of a vitamin B6 supplement per day.

Taking too much can cause:

• Gastrointestinal symptoms
• Sun sensitivity
• Numbness
• A lack of muscle control or coordination
• Lesions
• A hard time sensing pain or extreme temperatures

Vitamin B6 can be found naturally in many foods and is available as an additive or supplement.

Foods rich in vitamin B6 include:

• Chickpeas
• Salmon
• Chicken
• Pork
• Potatoes
• Bananas
• Oatmeal
• Kale
• Nuts

Americans get most of their vitamin B6 from:

• Beef
• Poultry
• Starchy vegetables
• Fortified cereals
• Non-citrus fruits.

For adults under 50, the recommended daily amount of vitamin B6 is 1.3 milligrams. Men over 50 should get 1.7 and women over 50 should get 1.5.

Pregnant people should aim for 1.9 milligrams of vitamin B6 per day.

Eating a healthy, varied diet will provide most people with the right amount of vitamin B6. Severe vitamin B6 deficiency is rare. But people with certain conditions, including kidney disease, malabsorption syndrome, and drinking problems might need vitamin B6 supplements.

Additionally, people keeping a strict vegetarian diet may need to take a vitamin B6 supplement or eat foods fortified with it.

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Vitamin B6 (Pyridoxine) – effects on the body, benefits and harms, description

General characteristics of vitamin B6 (Pyridoxine)

. In 1934, researcher Paul Györgyi first discovered this vitamin. In 1939, he was the first to give the now generally accepted names to the open substance – vitamin B6, pyridoxine. In 1938, an American researcher was the first to isolate pure crystalline, water-soluble pyridoxine.

Vitamin B6 is actually a group of vitamins: pyridoxine, pyridoxinal and pyridoxamine, which are closely related and work together (calorificator). B6 is needed for the formation of antibodies and red blood cells.

Physical and chemical properties of vitamin B6

By their chemical nature, substances of the vitamin B6 group are derivatives of pyridine. It is a white crystalline substance, highly soluble in water and alcohol.

Enemies: long term storage, water, food processing, alcohol, estrogens.

Food sources of vitamin B6

Best natural sources of pyridoxine: brewer’s yeast, wheat bran, wheat ovary, liver, kidney, heart, melon, cabbage, molasses, milk, eggs, beef, cauliflower, garlic, asparagus, broccoli, cod, tuna, Brussels sprouts.

Daily requirement for vitamin B6

Measured in mg. Adults are recommended to take 1.6-2.0 mg daily, pregnant women need to increase the dose.

The table shows more detailed data on the daily requirement of pyridoxine:

Age/gender	Daily requirement (mg)
Infants 0-6 months	0.5
Children 6 months to 1 year	0.9
Children from 1 to 3 years old	1.0
Children 4-6 years old	1.3
Children 7-10 years old	1.6
Adolescent boys 11-14 years old	1.8
Adolescent girls 11-14 years old	1.6
Youth 15-18	2.0
Girls 15-18	1.7
Men 19-59	2. 0
Women 19-59	1.8
Men 60-75 years old	2.2
Women 60-75 years old	2.0
Men over 75	2.3
Women over 75	2.1
Pregnant women	2.1
Breastfeeding women	2.3

Benefits of Vitamin B6

Vitamin B6 promotes proper digestion of protein and fat. Helps convert tryptophan, an essential amino acid, to niacin. Helps prevent various nervous and skin disorders. Eases nausea. Promotes the correct synthesis of nucleic acids that prevent aging. Reduces nocturnal muscle spasms, calf muscle cramps, numbness of the hands, certain forms of neuritis of the extremities. Acts as a natural diuretic.

People who eat a lot of protein need this vitamin (calorizator). Vitamin B6 can reduce the need for insulin in diabetics, and if the dose is not adjusted, this can lead to a decrease in blood sugar.

Pyridoxine is useful in the following diseases:

• Leukopenia;
• Anemia;
• Toxicosis during pregnancy;
• Meniere’s disease;
• Air and motion sickness;
• Hepatitis;
• Diseases of the nervous system;
• Various skin diseases.

The harmful properties of vitamin B6

Pyridoxine is well tolerated in all forms. It has very low toxicity. People with individual intolerance to pyridoxine may develop allergic reactions in the form of urticaria. Harm can cause only with prolonged use in very large doses. In this case, symptoms occur: numbness of the limbs, tingling, a feeling of squeezing, loss of sensuality.

Vitamin B6 absorption

Vitamin B6 is well absorbed by the body, and its excess is excreted in the urine. It is excreted 8 hours after ingestion and, like all B vitamins, must be replenished, but if there is not enough magnesium in the body, the absorption of the vitamin noticeably deteriorates.

Vitamin B6 deficiency in the body

Vitamin B6 deficiency symptoms:

• Drowsiness, irritability, lethargy;
• Loss of appetite, nausea;
• Dry skin above the eyebrows, around the eyes, on the neck;
• Fissures and sores at the corners of the mouth;
• Focal hair loss;
• Insomnia;
• depression;
• Flatulence;
• Appearance of kidney stones;
• Conjunctivitis;
• Stomatitis.

Infants are characterized by the following symptoms of pyridoxine deficiency:

• Hyperexcitability;
• Convulsions resembling epilepsy;
• Stunted growth;
• Gastrointestinal disorders.

Diseases caused by B6 deficiency: anemia, seborrheic dermatitis, glossitis.

Excess vitamin B6 in the body

Pyridoxine is generally well tolerated in all forms and is rapidly eliminated naturally in the urine. But long-term use of large doses of vitamin B6 can cause harm. Daily doses starting from 2-10 grams can cause neurological disorders. Possible symptoms of excess vitamin B6 intake are restlessness in sleep and too vivid dream memories (calorizer). More than 500 mg per day is not recommended.

Interaction of vitamin B6 (Pyridoxine) with other substances

Pyridoxine is essential for proper absorption of B12. Necessary for the formation of hydrochloric acid and magnesium compounds.

People with arthritis treated with penicillamine should take supplements of this vitamin.

Supplementation of this vitamin should not be taken by those taking levodopa due to Parkinson’s disease.

Vitamin B6 together with vitamins B1, B9 and B12 has a beneficial effect on the cardiovascular system, prevents the occurrence of ischemia, atherosclerosis and myocardial infarction.

For more information about vitamin B6, see the video clip “Organic Chemistry. Vitamin B6»

Author: Marina L. (specially for Calorizator.ru)
Copying this article in whole or in part is prohibited.

The benefits of vitamin B6 for men and women. How to take vitamin b6. SAYYES

Pyridoxine, much more commonly referred to as vitamin B6, is a water-soluble trace mineral that is required by the body for a number of functions. It is used for metabolism, neurotransmitter synthesis, and hemoglobin production.

The human body is unable to generate pyridoxine on its own. In this regard, this trace element should be ingested from natural products or food supplements. The standard diet is usually enough to meet the body’s needs for this substance. However, for one reason or another, some categories of people develop vitamin B6 deficiency. Scientists note that regular consumption of pyridoxine in the recommended amounts can prevent the development of a number of disorders and even improve health in chronic diseases. However, this is not all of its useful properties. Consider what positive effect vitamin B6 has on the human body.

Improves mood and eliminates symptoms of depression

Pyridoxine can have a strong effect on the psycho-emotional state. This is due to the fact that this trace element is used in the synthesis of neurotransmitters responsible for emotions, namely dopamine, GABA and serotonin. In addition, vitamin B6 helps to reduce the amount of homocysteine, a substance that leads to the development of depression and mental disorders.

Part of the research has shown that the most common cause of depression is insufficient intake of vitamin B6 and a decrease in its amount in the blood. Most often, this condition occurs in older people, who are at a higher risk of developing vitamin B deficiency. The data obtained as a result of experiments confirmed that in older people, a lack of pyridoxine increases the risk of developing depression by about two times.

Despite this, scientists have not been able to find evidence that regular intake of vitamin B6 can prevent depression. What’s more, a study of over 300 people showed that dietary supplementation with B vitamins, including pyridoxine, had an effect comparable to placebo.

Prevents the development of Alzheimer’s disease and improves brain function

It has been suggested that vitamin B6 can have a positive effect on the state and function of the brain, while reducing the risk of developing Alzheimer’s disease. This assumption was put forward on the basis that pyridoxine is able to lower the amount of homocysteine ​​in the blood, which increases the development of this disease.

An experiment involving 156 people with high homocysteine ​​and mild cognitive impairment showed that regular use of moderate amounts of vitamins B6, B9and B12 improves the condition of some areas of the brain, namely those most vulnerable to Alzheimer’s disease. But at the same time, scientists could not conclude whether pyridoxine can lead to a slowdown in the rate of development of cognitive impairment or an improvement in brain function.

Another study involving people with Alzheimer’s disease found that dietary supplements high in B vitamins lowered homocysteine ​​levels. But, despite this, it improves brain function at the placebo level.

After analyzing 19 other studies in this area, scientists concluded that the use of vitamin B6 in combination with folic acid and vitamin B12 is not able to reduce the risk of developing Alzheimer’s disease. Moreover, they plan to conduct additional studies to determine the effect of homocysteine ​​and pyridoxine on the state of the brain.

Helps produce red blood cells

Due to the fact that vitamin B6 is involved in the synthesis of hemoglobin, it can be used to prevent and treat anemia, which is associated with a deficiency of this trace element.

Hemoglobin is a protein used by the human body to transport oxygen to cells. With a decrease in its amount, tissue oxygen saturation decreases. This, in turn, leads to the development of anemia, accompanied by symptoms such as increased fatigue and weakness. Many studies show that in most cases the cause of anemia is a deficiency of pyridoxine in the blood.

Acute vitamin B6 deficiency is extremely rare. Therefore, research on the effect of this trace element on anemia is limited. Despite this, one of the experiments showed that the addition of dietary supplements with a high content of pyridoxine to the diet is the best way to treat anemia caused by a deficiency of this substance.

Another study showed that a daily intake of 75 grams of this vitamin during pregnancy was 75 percent more effective in reducing the symptoms of anemia than iron supplements. But to confirm this effect of the microelement, scientists will need additional research.

Can be used to treat PMS symptoms

Doctors often prescribe vitamin B6 to help relieve some PMS symptoms such as irritability, anxiety, and depression. This is due to the fact that this trace element is involved in the creation of neurotransmitters that can affect mood.

A long-term study of over 60 women showed that taking 50 milligrams of pyridoxine improved the psycho-emotional state of PMS by an average of 69percent. However, the placebo group also reported improvement. Based on this, the researchers concluded that the effectiveness of vitamin B6 was partly due to the placebo effect.

Another experiment showed a significant improvement in the psycho-emotional state of women with PMS by taking 50 milligrams of vitamin B6 in combination with 200 milligrams of magnesium. However, the number of participants in this experiment was insignificant, which does not allow us to draw unambiguous conclusions about the benefits of these trace elements. In addition, scientists have not yet figured out whether it is safe to use vitamin B6 to treat PMS symptoms.

Eliminates nausea during pregnancy

Pyridoxine has been used for several decades to relieve vomiting and nausea during pregnancy. For the same reason, vitamin B6 is one of the components of medicines that eliminate ailments.

Unfortunately, scientists have not been able to find out exactly how this trace element eliminates discomfort during pregnancy. According to preliminary data, this effect is due to the fact that vitamin B6 is important for normal gestation.

An experiment in which more than 400 women took part in the 17th week of pregnancy showed that adding 30 milligrams of pyridoxine to the diet significantly improves well-being. The effect of eliminating nausea is observed after 5 days of regular intake.

When studying the use of vitamin B6 for vomiting and nausea, scientists compared it to ginger. According to the results, pyridoxine was 31 percent more effective than ginger root. This demonstrates that vitamin B6 should be used to improve well-being during gestation, but be sure to consult your doctor before including it in your diet.

Reduces the risk of cardiovascular disease

vitamin B6 can prevent blockage of blood vessels and reduce the risk of developing heart disease. Moreover, numerous studies show that a deficiency of this micronutrient can double the risk of developing heart muscle disease. Scientists attribute the corresponding effect to the fact that an acute lack of pyridoxine leads to an increase in the amount of homocysteine, which is the cause of the development of a number of diseases, including heart disease.

One study in rats shows that a micronutrient deficiency increases blood cholesterol levels and leads to the development of formations that cause vascular blockage. A similar effect has been observed in humans.

One of the laboratory experiments involved 160 people with relatives with heart disease. They were divided into two groups. The first was given 250 milligrams of vitamin B6 and 5 milligrams of folic acid daily, and the second was given a placebo. The results obtained after two years of research showed that the first group had a lower level of homocysteine ​​and at the same time a low risk of developing diseases of the cardiovascular system.

Regular consumption of pyridoxine in moderate amounts reduces the risk of developing certain types of cancer. The reason for the respective effect exerted by the trace element is not clear. However, scientists suggest that this substance can fight inflammatory processes that precede the development of cancer cells and other chronic diseases.

An analysis of 12 studies showed that taking moderate amounts of vitamin B6 with meals significantly reduced the risk of colorectal cancer. According to the results, people with higher levels of pyridoxine in the blood had a 50 percent lower risk of developing this cancer than other participants in the experiments. The same effect has been seen for breast cancer. At the same time, the vitamin demonstrated higher efficacy in postmenopausal women.

Despite this, many other studies have found no association between reduced risk of cancer and vitamin B6 intake. Therefore, to confirm the positive effect of this trace element in reducing the likelihood of developing cancer, additional experiments in this area will be required.

Pyridoxine can positively affect the work of the organs of vision

to prevent the development of eye diseases, including the natural aging process, such as yellow -stain degeneration. This is due to the fact that the main reason for their development is an increase in the level of homocysteine ​​in the blood.

A 7-year study of over 5,000 women in the medical field found that taking a combination of vitamins B6 and B9 reduced the risk of age-related macular degeneration by an average of no more than 35-40 percent more than placebo. Despite this, scientists cannot unequivocally state that the use of pyridoxine as a stand-alone dietary supplement can provide a similar effect.

An analysis of a number of studies has also demonstrated that a deficiency of vitamin B6 in the blood leads to blockage of the vessels connecting to the retina, which leads to the development of major diseases and disruption of the organs of vision.

May reduce arthritis inflammation

Eating vitamin B6 may help relieve some of the symptoms of rheumatoid arthritis. This is due to the fact that with this disease, many people experience a decrease in the level of pyridoxine in the blood.

One of the experiments, which involved 36 people with this disease, found that a daily intake of 50 milligrams of a vitamin restored its blood level to normal. However, the number of inflammatory molecules did not decrease. For this reason, scientists have concluded that vitamin B6 cannot be used to treat this condition, but only to reduce the risk of developing it.

In contrast, another experiment in which participants were given a mixture of vitamins B6 and B9 at 100 milligrams and 5 milligrams, respectively, showed a reduction in inflammatory molecules. Moreover, the use of this combination proved to be more effective than the use of folic acid as a stand-alone supplement.

The scientists note that the difference in the results of these studies may be due to differences in the amount of pyridoxine hydrochloride used. Despite this, doctors cannot recommend vitamin B6 supplements as a treatment for rheumatoid arthritis.

Main sources of vitamin B6

9 0004 Natural foods or specialized dietary supplements can be used to meet the body’s need for pyridoxine. But when using the latter, it is important to remember that the recommended daily intake of this trace element is from 1.3 to 1.7 milligrams for people over 19 years of age.

It is important to bear in mind that in all of the above experiments, only food additives were used, and not natural sources of the vitamin. Their consumption ranged from 30 to 250 milligrams per day, which provided such effects as the elimination of nausea, morning sickness and a decrease in the likelihood of developing heart disease.

The above amount of micronutrient exceeds the recommended daily amount and in some cases is combined with other B vitamins. For this reason, it remains unclear whether vitamin B6 can be used as a standalone supplement for the treatment of certain disorders.

If you still want to use pyridoxine to improve your health and prevent certain diseases, talk to your doctor. He will be able to choose a dosage that will take into account the individual characteristics of your body and the current state.

Side effects and risks

Excessive vitamin B6 supplementation may cause side effects. At the same time, oversaturation with this trace element with the help of natural food sources is unlikely.

According to research data, exceeding doses of 300 to 1000 milligrams may result in: nerve damage; numbness of limbs; pain. Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Comment * Name * Email * Website