Learn all about Vitamin B6 (Pyridoxine)
What is Vitamin B6 (Pyridoxine)?
Balance mood & hormones with essential vitamin B6. Crucial for protein metabolism & neurotransmitter synthesis. Optimize brain chemistry!
Benefits of Vitamin B6 (Pyridoxine)
"Vitamin B6 is remarkable for its biochemical versatility. While it's often overlooked in favour of more fashionable nutrients, its participation in over 150 enzymatic reactions makes it one of the most functionally diverse vitamins. What's particularly fascinating is how B6 requirements increase proportionally with protein intake, highlighting the evolutionary integration of this vitamin with our metabolic needs. The emerging research on its role in inflammation modulation and immune function represents an exciting frontier in our understanding of this essential nutrient."
- Dr Martha Strachan, PhD in Nutritional Biochemistry, King's College London (source)
How to use Vitamin B6 (Pyridoxine)
Dosage
Adults 19-50: Men 1.3mg daily; Women 1.3mg daily; increased needs during pregnancy (1.9mg) and lactation (2mg)
Timing
Best absorbed when taken with food; consider morning administration if using higher doses
Notes
Pyridoxal-5-phosphate (P5P) is the active form that may be better utilised by some individuals, particularly those with absorption issues or certain genetic variations
Who should take Vitamin B6 (Pyridoxine)?
- Individuals with limited dietary variety or increased protein intake
- Women experiencing premenstrual syndrome or morning sickness during pregnancy
- Those with genetic variations affecting B6 metabolism or increased requirements
- People taking medications known to deplete vitamin B6 (including certain antidepressants, oral contraceptives)
- Individuals with autoimmune or inflammatory conditions
- Older adults with marginal nutritional status
How does Vitamin B6 (Pyridoxine) work?
Vitamin B6 functions primarily as a coenzyme in its active form, pyridoxal-5-phosphate (P5P). It facilitates numerous enzymatic reactions, particularly those involving amino acid metabolism, including transamination, decarboxylation, and racemisation. In neurotransmitter production, B6 enables the conversion of 5-HTP to serotonin, glutamate to GABA, and L-DOPA to dopamine, explaining its effects on mood and cognitive function. B6 also serves as a cofactor for cystathionine β-synthase, which converts homocysteine to cystathionine, thereby helping regulate homocysteine levels. In haemoglobin synthesis, B6 assists in the formation of haem, the oxygen-binding component of red blood cells.
Frequently asked questions
Natural sources of Vitamin B6 (Pyridoxine)
Vitamin B6 is widely distributed in foods, with particularly good sources including poultry (especially turkey and chicken), fish (tuna, salmon), organ meats, potatoes and starchy vegetables, chickpeas and other legumes, bananas, and fortified breakfast cereals. Non-citrus fruits, nuts, and whole grains provide moderate amounts. Vitamin B6 can be partially lost during food processing, refining of grains, and prolonged cooking, particularly in water. The bioavailability varies between food sources, with animal-based foods generally providing more readily usable forms than plant sources.
Potential side effects & risks
Warnings
Peripheral neuropathy from high-dose vitamin B6 supplementation may be severe and sometimes irreversible, though symptoms typically resolve when supplementation is discontinued. The established upper limit is 100mg daily for adults. Those with kidney disease, liver conditions, or certain genetic disorders should consult healthcare providers before supplementation.
Side effects
Generally well-tolerated at recommended intakes. At high doses (typically above 200mg daily for extended periods), may cause peripheral neuropathy (nerve damage) characterised by numbness, tingling, or pain in extremities. Other potential side effects of excessive intake include photosensitivity, nausea, heartburn, and skin lesions.
Interactions
May interact with certain medications including phenytoin, phenobarbital, isoniazid, theophylline, and levodopa. Can reduce the effectiveness of some anticonvulsants when taken in high doses. May enhance the effects of some antidepressants, particularly SSRIs and MAOIs.