Vitamin B6
Other Names : pyridoxine, pyridoxal, pyridoxamine, pyridoxine hydrochloride, and pyridoxal-5-phosphate.
Vitamin B6 is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.All B vitamins are water-soluble, meaning that the body does not store them.
Special Precautions of Vitamin B6
- While vitamin B6 is likely safe for most people, it may cause some side effects (including nausea, vomiting, stomach pain, loss of appetite, headache and sleepiness).
- In addition, combining vitamin B6 with certain medications may produce harmful effects. These medications include phenytoin (Dilantin), amiodarone (Cordarone), phenobarbital (Luminal) and levodopa.
- It's also important to note that long-term use of high doses of vitamin B6 may result in brain and nerve problems.
The benefits of Vitamin B6 are
Vitamin B6 helps the body make several neurotransmitters, chemicals that carry signals from one nerve cell to another. It is needed for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock.
Along with vitamins B12 and B9 (folic acid), B6 helps control levels of homocysteine in the blood. Homocysteine is an amino acid that may be associated with heart disease. Your body needs B6 in order to absorb vitamin B12 and to make red blood cells and cells of the immune system.
It is rare to have a significant deficiency of B6, although studies indicate many people may be mildly deficient, especially children and the elderly. Certain medications can also cause low levels of B6 in the body. Symptoms of serious deficiency include muscle weakness, nervousness, irritability, depression, difficulty concentrating, and short-term memory loss.
- Heart Disease : It isn' t clear how vitamin B6 might affect heart disease. People who don't get enough B6 in their diet have a higher risk of heart disease. And B6 plays a role in lowering levels of homocysteine in the blood. High levels of homocysteine appear to be associated with heart disease, but scientists don' t know exactly what the relationship is. They also do not know whether lowering levels of homocysteine will reduce risk of heart disease. Until more is known, the best action is to get enough B6 through food, and to take supplements if your doctor recommends them.
- Nausea and Vomiting during pregnancy (morning sickness): Several studies, including one large double-blind, placebo-controlled study, found that a daily dose of 30 mg of B6 may help reduce morning sickness. However, other studies have found no benefit. If you are pregnant, be sure to ask your doctor before taking any supplements, including vitamin B6.
- Age-Related Macular Degeneration : One large study found that women who took 500 mg of vitamin B6 daily along with 1,000 mcg of cyanocobalamin (vitamin B12) and 2,500 mcg of folic acid reduced their risk of developing AMD, an eye disease that can cause loss of vision.
- Depression : Vitamin B 6 helps your body make serotonin, a chemical that influences mood. Low levels of serotonin are associated with depression, and some antidepressant medications work by raising levels of serotonin. Some researchers think that vitamin B6 might help reduce symptoms of depression, but there isn' t any real evidence yet. More research is needed.
- cognitive decline : Vitamins B6 and B12 are essential to prevent cognitive decline
- Premenstrual Syndrome (PMS): Although some studies show that vitamin B6 may help improve PMS symptoms, most of these studies were poorly designed. Studies that were well designed found no benefit from B6. Until more research is done, talk with your doctor about whether using B6 is right for you. Some people who believe B6 is effective for PMS say it may take up to 3 months to see a noticeable change.
- Carpal Tunnel Syndrome (CTS) : Some early studies suggested that B6 might help reduce inflammation and symptoms of carpal tunnel syndrome. However, most of the well-designed studies have found that it is not effective.
- Rheumatoid Arthritis (RA) : Low levels of vitamin B6 have been associated with rheumatoid arthritis. Some studies also suggest that people with RA may need more vitamin B6 than healthy people because chronic inflammation may lower B6 levels. Eating a healthy, balanced diet and taking a multivitamin is a good idea for anyone who has a chronic illness, such as rheumatoid arthritis. Talk to your doctor before taking B6 supplements.
- Tardive Dyskinesia : A few small studies have found that vitamin B6 may improve symptoms of tardive dyskinesia compared to placebo. Tardive dyskinesia is a side effect of some antipsychotic drugs that are taken for a long while, and involves involuntary movement of muscles, such as in the tongue, lips, face and jaw, arms, legs, fingers or toes.
Dietary Sources:
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Chickpeas, canned, 1 cup | 1.1 | 55 |
| Beef liver, pan fried, 3 ounces | 0.9 | 45 |
| Tuna, yellowfin, fresh, cooked, 3 ounces | 0.9 | 45 |
| Salmon, sockeye, cooked, 3 ounces | 0.6 | 30 |
| Chicken breast, roasted, 3 ounces | 0.5 | 25 |
| Breakfast cereals, fortified with 25% of the DV for vitamin B6 | 0.5 | 25 |
| Potatoes, boiled, 1 cup | 0.4 | 20 |
| Turkey, meat only, roasted, 3 ounces | 0.4 | 20 |
| Banana, 1 medium | 0.4 | 20 |
| Marinara (spaghetti) sauce, ready to serve, 1 cup | 0.4 | 20 |
| Ground beef, patty, 85% lean, broiled, 3 ounces | 0.3 | 15 |
| Waffles, plain, ready to heat, toasted, 1 waffle | 0.3 | 15 |
| Bulgur, cooked, 1 cup | 0.2 | 10 |
| Cottage cheese, 1% low-fat, 1 cup | 0.2 | 10 |
| Squash, winter, baked, ½ cup | 0.2 | 10 |
| Rice, white, long-grain, enriched, cooked, 1 cup | 0.1 | 5 |
| Nuts, mixed, dry-roasted, 1 ounce | 0.1 | 5 |
| Raisins, seedless, ½ cup | 0.1 | 5 |
| Onions, chopped, ½ cup | 0.1 | 5 |
| Spinach, frozen, chopped, boiled, ½ cup | 0.1 | 5 |
| Tofu, raw, firm, prepared with calcium sulfate, ½ cup | 0.1 | 5 |
| Watermelon, raw, 1 cup | 0.1 | 5 |
*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin B6 is 2 mg for adults and children age 4 and older. However, the FDA does not require food labels to list vitamin B6 content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
Available Forms:
Vitamin B6 can be found in multivitamins, including children's chewable and liquid drops, B complex vitamins, or can be sold separately. It is available in a variety of forms, including tablets, softgels, and lozenges. Vitamin B6 is also sold under the names pyridoxal, pyridoxamine, pyridoxine hydrochloride, and pyridoxal-5-phosphate.
