Functions Of Vitamin B: What Does Vitamin B6 Do In The Body
Vitamin B6 is needed for healthy nervous and psychological function, helping to support the neurons transmitting messages around the brain.7
Its critical for releasing energy from our food it helps our bodies keep blood glucose levels steady, and is needed by more than 100 enzymes that process the proteins, carbohydrates and fat we eat.8,9
Vitamin B6 also helps make haemoglobin, used by red blood cells to transport oxygen around the body and supports healthy immune function.10
Vitamin B6 Supplement Benefits And Dosage
Everything you need to know about the benefits of vitamin B6 and whether you need a supplement.
Vitamin B6 is one of eight vitamins that make up the B complex. It plays an important role in the metabolism and the release of energy from food, but it also has an effect on everything from the cardiovascular system to immunity to cognitive development. In this breakdown, well go through the basics of what vitamin B6 benefits are, what the symptoms of a deficiency are, and which how to get vitamin B6 from food.
Our Supplements With B6
If you know you have difficulty absorbing or utilizing B6 then youll want to look for a formulation that includes Pyridoxal-5-Phosphate . This is the most bioavailable form of B6 meaning it is easily utilized by the body.
Pyridoxine HCl is another form that youll commonly find and can work well for most people.
P5P is a star ingredient in my B-Active Plus formula, which includes the spectrum of B-vitamins that are so critical to your health!
Youll also find P5P in Balance Womens Hormone Support, which helps women bring their hormones into balance and support what their body does best.
Remember, keep those homocysteine levels down if you can by including plenty of B6-rich whole foods in your diet, and by adding in a high quality B-vitamin supplement to fill in the gaps.
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B6 Vs Stress: How B6 Protects The Brain
Most of us know how stress can affect our mood and energy levels during the day. However, handling stress isnt just about being mentally strong enough. Chronic or long-term stress can actually change the brains biology and make us more vulnerable to conditions like depression and anxiety.
Vitamin B6 is arguably the most important B vitamin for mental and brain health because it is critical for making neurotransmitters and can help minimize the harmful effects of stress, including:
Psychological effects of stress: B6 helps produce calming neurotransmitters, including serotonin and GABA. These neurotransmitters can help us feel more stable and less overwhelmed in the face of trauma or day-to-day stressors.
Biological effects of stress: Over time, stress hormones like cortisol can cause damage to the brain and body, resulting in problems including memory loss and stomach ulcers.
In order to effectively handle stress emotionally and physically, its important to have optimal levels of B6.
How Does B6 Work With Magnesium
An 8-week, phase IV, controlled, single-blinded, parallel-group trial stratified by sex in adults with a Depression Anxiety Stress Scale score of 0. 50. 85mmol/L. B6 has been shown to promote Mg absorption and cell uptake, as well as a synergistic effect with M. The new secondary report looked at the correlation between Mg-B6 combination and erythrocyte MG concentrations.
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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 its related to its ability to fight inflammation that may contribute to cancer and other chronic conditions (
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.
The Role Of Vitamin B12
Vitamin B12 is vital for life itself as it helps make deoxyribonucleic acid and ribonucleic acid . DNA provides the genetic information for cells to grow and function while RNA is the messenger that carries DNA’s instructions. Additionally, vitamin B12, like vitamin B6, helps with proper brain function, healthy nerve cells and red blood cell formation. Vitamin B12 also helps prevent megaloblastic anemia, a type of anemia that makes people feel fatigued.
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Can I Take Magnesium And Vitamin B6 Together
Vitamin B vitamins and magnesium supplements are ineffective at absorption within your body. Transdermal magnesium helps your body absorb and use minerals such as calcium, phosphorus, and potassium. Some people are able to reduce mood swings that occur during premenstrual syndrome by taking vitamin B6 with magnesium . Vitamin B12 is a key component of the health, so if youre getting enough of B12. and B6, you will also get more cobalt. Vitamin B6 and magnesium can also reduce exhaustion and exhaustation.
What Are The Benefits Of Eating B6 Vitamin Foods
There are a lot of benefits to eating foods that are high in b6 vitamin. These include being able to:
1. Support healthy nerve function.
2. Help to maintain a healthy immune system.
3. Help to reduce the risk of heart disease.
4. Help to reduce the risk of Alzheimers disease.
5. Help to improve cognitive function.
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How Does B6 Work
Vitamin B6 helps maintain a normal amount of this amino acid in your blood. Vitamin B6-rich foods can help your body fight infections. According to studies, taking vitamins B6 can help with nausea during pregnancy. Not having enough calories in your diet can cause depression, anxiety, breast tenderness, depression and anxiety. Maintaining healthy B6 levels can also reduce the risk of breast cancer and breast Cancer risk. The amino acid aids in the production of serotonin, a hormone that boosts your mood, as well as PMS and PMs.
Recommended Amount Of Vitamin B12
Like vitamin B6, the recommended amount of vitamin B12 that should be consumed each day varies by age and gender. For males and females over the age of 14, the NIH recommends that 2.4 micrograms of vitamin B12 should be consumed each day. Pregnant women should eat 2.6 micrograms a day, while nursing women should eat 2.8 micrograms a day.
If you don’t get enough B12, you may feel fatigued, nervous and dizzy. You may also have intestinal problems and numbness and tingling in the fingers and toes. Mentally and emotionally, you may become confused, have poor memory and become depressed. People with severe, long-term deficiency of vitamin B12 may even have problems with mobility and walking, as well as memory loss.
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Vitamin B6 Helps Improve The Condition Of The Skin
Developing and maintaining a good condition of the skin are some of the biggest benefits you can get from B6 .
Several studies have found that deficiency of vitamin B6 can cause a deficiency in collagen and could result in skin lesions .
Vitamin B6 is not only necessary in keeping skin healthy, it is also important for preventing skin problems. It is, therefore, essential that you get enough pyridoxine through food.
Causes Of Vitamin B6 Deficiency
Because vitamin B6 is present in many foods, the deficiency rarely results from inadequate intake except in severe malnutrition. However, deficiency can also occur, because extensive processing can remove vitamin B6 from foods.
Vitamin B6 deficiency often results from
). People with this disorder do not consume enough vitamin B6.
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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 100300 mg of B6 per day .
For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults (3,
How We Use Vitamin B6 In The Smart Supplement
We’ve designed the Heights Smart Supplement with vitamin B6 from pyridoxine hydrochloride, so that you feel the full benefits. You can be sure that:
Each dose contains 1429% of the NRV for vitamin B6.
Our vitamin B6 is pure and quality-tested.
Everything is manufactured in small batches.
It meets many common dietary and lifestyle practices: It’s gluten-free, 100% plant-based, allergen-free and contains absolutely zero GMOs, contaminants, fillers or colourants.
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Foods That Will Boost Your Vitamin B6 Intake
Eating a well-balanced diet is the simplest way to make sure you’re getting all the nutrients needed to keep your body moving along at its best. But we know that sometimes you love to get into the nitty-gritty details of specific nutrients, like vitamin B6. So we thought we’d bring you this roundup of the best food sources of vitamin B6.
Before we get to the really fun stuff , let’s make sure you understand the basics of this important nutrient.
Vitamin B6, also known as pyridoxine, plays an important role in our overall health, including helping the body metabolize protein, carbohydrates, and fats. Research shows it plays a role in heart health, cognitive functioning, stimulating blood sugar production, and it may even lessen symptoms of PMS and menstruation, explains Wendy Bazilian, DrPH and registered dietitian nutritionist.
Wondering how much B6 you need? The recommended dietary allowance, or RDA, for men and women between the ages of 19 and 50 is 1.3 mg. Pregnant and lactating women need a bit more though, and should aim for 1.9 to 2 mg per day, Bazilian tells Byrdie.
Though some people may need to take vitamin B6 supplements, many people can obtain a sufficient amount of vitamin B6 from food alone. “Its found pretty widely in foods, so it shouldnt be too challenging to find food sources that you like individually and build them into a flavorful and nutrient-dense diet,” she says.
Here are some great food sources of vitamin B6.
Is Vitamin B6 Deficiency Common
True vitamin B6 deficiency is fortunately rare. It mainly occurs in the setting of serious medical conditions. Symptoms of vitamin B6 deficiency include seizures, anemia, and seborrheic dermatitis.
However, low or suboptimal levels of vitamin B6 are more common and can leave us more vulnerable to the harmful effects of stress. There are certain groups of people who are especially at risk for suboptimal levels, including:
Women of childbearing age : A national survey found that women of childbearing age were more likely to have low levels of B6 compared to their male counterparts. For most women, this does not appear to have any adverse health effects. However, women with PMS or morning sickness may benefit from increasing their levels of vitamin B6.
Elderly: The national survey also showed that B6 levels decline with age. The elderly may need higher levels of B6 to handle medical complications and inflammation that occur with age.
Those with inflammatory illnesses :One study found that inflammation can deplete B6 levels in body tissue, making it less available for other important protective functions.
People in these groups and those with other medical conditions listed below may benefit from higher levels of vitamin B6.
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How To Consume Vitamin B12 B6 And Folic Acid
You can focus on adequate consumption of B Vitamins from your diet or switch to Vitamin B12, B6, and Folic acid supplements.
If you are pregnant or planning to conceive, you must take the necessary steps to increase your folic acid levels. Prenatal vitamins are important for preventing birth defects.
Elderly individuals may also need Vitamin B12, Vitamin B6, and Folic Acid supplements to get enough of all the B vitamins. Also, most of the people above 50 years of age suffer from the deficiency of at least one of these vitamins or even all three. So, it is a good idea to meet the deficiency through your diet or supplements.
Where Can I Get Vitamin B6
Vitamin B6 is readily available in food and supplements. “The best way to ensure we have enough of this vitamin is through a vitamin B6-rich diet,” says Velikova.
Foods high in B6 include:
If someone is unable to consume enough vitamin B6 through their diet, they can consider taking B6 supplements. Velikova says dosage should not exceed 1.4 mg a day for women over 18 and 1.7 mg a day for men over 18.
Wong recommends supplements for older adults, especially if they have a reduced appetite that may mean they are not eating enough B6 rich foods.
Talk to your doctor before taking any supplements, as they can help you determine the right dosage.
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Benefits Of Vitamin B
YES! Did you know that Vitamin B6 and Vitamin B12 are designed to help you feel your best all the time and are essential to good health? They are! And, Im going to break it all down for you today so that you can be on your way to staying healthy and well this cold and flu season!
The B vitamin family is made up of eight B vitamins that are commonly recognized together as a group and work together for different body functions. Each of the B vitamins performs unique and important functions. But today were going to talk about how Vitamin B and Vitamin B12 work and how to get them.
Vitamin B6 And Pregnancy
Vitamin B6 intake recommendations are slightly higher for pregnant women to ensure a healthy pregnancy. Research shows vitamin B6 deficiency is common in pregnant women, especially during the third trimester .
Why the slightly higher recommendations? Fetal brain development requires adequate B6. However, too much vitamin B6 is not advised. If youre pregnant, its best to work with your healthcare provider and ask about supplement use. Most prescribe specific prenatal multivitamin formulas .
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Promotes Nervous System Health
Vitamin B2 keeps the eyes, nervous system, and skin healthy. It aids in the conversion of food into energy and helps enzymes in the body function properly. It also makes and repairs DNA, helps with the optimal function of the digestive and nervous systems, and promotes skin health. In addition, vitamin B12 also plays a role in maintaining the health of the nervous system.
B vitamins involved: B1, B2, B3, B6, B12
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 .
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 .
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 .
One study in 250 older adults found that deficient blood levels of vitamin B6 doubled the likelihood of depression (
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 and B12 were not less likely to have depressive symptoms compared to the placebo group .
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.
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What Are The Symptoms Of A Vitamin B6 Deficiency
Deficiencies in vitamin B6 are considered rare, particularly in isolation from other B vitamins, although additional factors like malabsorption syndromes can play a role. In the early stages of a vitamin B6 deficiency, symptoms are uncommon, and this can continue for years. If the deficiency is left to develop unaddressed, it can lead to certain types of anaemia, dermatitis, depression, and a weakened immune system.
Vitamin B6 Supports Heart Health
Hyperhomocysteinemia occurs when there are high levels of the amino acid homocysteine in the blood. High amounts of homocysteine can lead to an increased risk of cardiovascular disease, heart attacks, strokes, and atherosclerosis, a disease that causes plaque to build up in the arteries.
According to a 2015 report published in the Nutrition Journal, hyperhomocysteinemia can occur when someone is deficient in vitamin B6. But, with the right levels of B6 in combination with B12 and folic acid , homocysteine levels can lower by up to a third. It’s important to note that despite lowered homocysteine levels, patients do not see an effect on vascular outcomes. Therefore, B-vitamins may play a more preventative role in heart health.