By Sanumriaz 
Vitamin B6 (Pyridoxine)
Vitamin B6 is also known as pyridoxine. It is member of vitamin B family. This vitamin dissolves in water and has function in brain, production of energy, hormone balancing and immunity.
It is essential molecule because it is not produces inside the body so it must be taken orally to maintain functions of body normally. We can take it in the form diet or supplement to meet the need s of body.
During digestive process B6 is absorbed from the food when passing through jujunum. a free pool of this vitamin is created which later on enter into blood stream by passive diffusion.
Functions
It is interesting to know what actually vitamin B6 does inside your body. It performs following function.
Boost brain Health and Mood
Vitamin B6 is involved in the production of neurotransmitters which are involved in the regulation of mood. These neurotransmitters are serotonin, dopamine and GABA, which are responsible for regulation of mood, sleep and focus.
As this vitamin is involved in the mood swings so women experiencing PMS or emotional imbalance may have deficiency Vitamin B6.
Support Immunity
It is involved in the production of white blood cells. White blood cells are defense cells. it is mainly involved in the production of lymphocytes and interleukin-2. It makes the immune system more responsive and stronger when body is suffering from any illness or stress.
Energy Metabolism
Vitamin B6 has key role in conversion of food into energy. If you fell exhausted after sleeping well then there is chance that you have deficiency of this vitamin.
It also participates in the metabolism of protein.
Reduce Inflammation and Heart Risk
This vitamin is also involved in reducing the level of homocysteine, which is responsible for heart disease so it helps in decreases the chances of heart diseases and chronic inflammation.
Produce Haemoglobin
It also helps in the production of haemoglobin, which is the major component of red blood cells.
Symptoms of Low Vitamin B6 Levels
If you can identify the symptoms on early stages then it will help to take action timely. Some common signs and symptoms of its deficiency are as follows.
- Fatigue and low energy
- Irritability
- Mood swings
- Lack of concentration power
- Numbness in hands and feet
- Cracks at the corners of the mouth
- Weak immunity
- Frequent illness
Condition Caused by Deficiency of Vitamin B6
It is involved in many bodily functions so its deficiency leads to some minor to major health conditions.
Anemia
B6 is involved in the production of hemoglobin. When body does not have enough B6 it may cause anemia. During these medical condition red blood cells becomes smaller and pale.
Neurological Issue
When production of neurotransmitter is disturbs due to lower level of B6 it may lead to certain medical conditions.
Peripheral Neuropathy
Person having this medical condition feel numbness, tingling and burning in the hands and feet.
Mood Changes
Deficiency of this vitamin also causes change in the mood as it regulates the moods. It causes depression, anxiety and irritability in B6 deficient patients.
Cognitive Problems
Its deficiency also causes confusion and memory loss.
Skin Disorders
It is also involved in the skin health. So when a person suffers from its deficiency may experience following conditions.
Seborrheic Dermatitis
It is identified by oily, scaly rashes on face and scalp.
Angular Cheilitis
It is characterized as the cracks at the corner of your mouth.
Glossitis
It is identified by the swollen, red tongue that feels sore and smooth.
Nausea and Morning Sickness during Pregnancy
If pregnant women is not having adequate amount of B6 she may have nausea and morning sickness. If she is having severe deficiency it will cause neural tube defect in the baby.
Cognitive Decline in Older Adults
It is suggested that older individuals with lower level may experience brain fog, memory loss and dementia.
Best Natural Resources of Vitamin B6
It is naturally present in many food items. If you are taking food that has a good quantity of this vitamin then there is no need to take supplements to full fill your body needs. You can add the following food items into your diet to meet its requirements.
| Food | Content per 100 g |
| Chickpeas | 0.55 mg |
| Tuna (cooked) | 1.0 mg |
| Chicken breast | 0.5 mg |
| Bananas | 0.4 mg |
| Baked Potatoes | 0.3 mg |
| Cooked Spinach | 0.2 mg |
| Fortified cereals | 1.0+ mg (varies by brand) |
| Beef liver | 0.9 mg |
| Tuna fresh | 0.9 mg |
| Salmon | 0.6mg |
| Chicken Beast | 0.5mg |
| Turkey only meat | 0.4 mg |
| marinara | 0.4mg |
| Potatoes boiled 1 cup | 0.4mg |
| Onion | 0.1mg |
| Rice white | 0.1 mg |
Recommended Intake of Vitamin B6 per Day
It is recommended intake of vitamin B6 per day according to NIH
| Age | Male | Female |
| Birth to 6 months | 0.1mg | 0.1mg |
| 7-12 months | 0.3 mg | 0.3mg |
| 1-3 years | 0.5mg | 0.5 mg |
| 4-8 years | 0.6 mg | 0.6 mg |
| 9-13 years | 1.0 mg | 1.0 mg |
| 14-18 years | 1.3 mg | 1.2 mg |
| 19-50 years | 1.3 mg | 1.3 mg |
| 51+ years | 1.7 mg | 1.5 mg |
| Pregnant women | – | 1.9 mg |
| Lactating mother | – | 2.0 mg |
If you are having any medical condition, lower absorption, pregnancy, kidney’s issue than you must consult doctor before taking any supplement. If you take excessive B6 it may cause nerve issues.
What are the benefits of Vitamin B6 for women?
Vitamin B6 helps balance mood by supporting serotonin production, making it helpful for PMS symptoms, fatigue, and mood swings. It also supports hormone balance and boosts energy, which is especially beneficial during pregnancy and breastfeeding.
Can I get enough Vitamin B6 from food?
Yes, most people can meet their daily needs through a balanced diet. Foods rich in Vitamin B6 include chicken, bananas, potatoes, spinach, chickpeas, and fortified cereals.
What happens if you don’t get enough Vitamin B6?
Vitamin B6 deficiency symptoms include low energy, weakened immunity, numbness in hands or feet, cracked lips or mouth corners, and mood changes such as irritability or depression.
How do I increase my Vitamin B6 levels naturally?
To increase Vitamin B6 naturally, eat more B6-rich foods like chickpeas, tuna, bananas, and leafy greens. Cooking from whole ingredients and minimizing processed food can also improve absorption.
Should I take a Vitamin B6 supplement?
You may need a supplement if you’re pregnant, breastfeeding, vegan, or have a medical condition that affects nutrient absorption. Always consult your doctor before starting supplements, as too much B6 can cause nerve damage in high doses
What’s the difference between Vitamin B6 and B12?
Both are B-complex vitamins but serve different roles. Vitamin B6 supports metabolism, brain function, and immunity, while Vitamin B12 is mainly involved in nerve health and red blood cell production.
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