Vitamin B6
Also known as: Pyridoxine, Pyridoxal, Pyridoxamine, Pyridoxal 5-Phosphate
Vitamin B6, or pyridoxine, is a water-soluble vitamin essential for amino acid metabolism and neurotransmitter synthesis. It serves as a coenzyme in more than 100 enzymatic reactions involving protein, carbohydrate, and fat metabolism. Pyridoxal 5-phosphate is the most active and bioavailable form.
Benefits
Essential for amino acid metabolism and protein synthesis. Supports brain development and neurotransmitter production. Helps regulate homocysteine levels, supporting cardiovascular health. Supports immune function and antibody production. May reduce PMS symptoms and mood disorders. Important for proper formation of red blood cells. Supports healthy nervous system function.
Recommended Dosage
RDA: 1.3–1.7 mg/day for adults. Common supplement doses: 25–100 mg daily. Upper limit: 100 mg/day from supplements. Pyridoxal 5-phosphate form is more bioavailable than pyridoxine. Take with a meal for better absorption. Works synergistically with B12 and folate.
Food Sources
Chickpeas, salmon, chicken breast, beef, potatoes, bananas, garlic, spinach, avocado, sunflower seeds, pistachios, prunes, raisins, brown rice, whole grains.
Side Effects
Well-tolerated at recommended doses. High doses above 200 mg/day may cause: numbness and tingling in hands and feet (peripheral neuropathy), nerve damage (with prolonged high-dose use above 1,000 mg daily). May cause headache, nausea, or dizziness. Photosensitivity possible.
Interactions
Increased losses with diuretics, corticosteroids, and hormone replacement therapy. May reduce effectiveness of levodopa (L-DOPA) in Parkinson's disease. Phenytoin may reduce absorption. MAOIs may increase effects.
Warnings
People taking levodopa should consult doctor before supplementing. Those with carpal tunnel syndrome should avoid high doses. Pregnant women need adequate intake but should not exceed RDA without medical supervision. People with kidney disease should be cautious.
Deficiency Symptoms
Peripheral neuropathy with numbness and tingling. Dermatitis and skin problems. Confusion and mood changes. Convulsions (severe deficiency). Mouth sores and glossitis. Anemia. Weakened immune function.
Frequently Asked Questions
What are the benefits of Vitamin B6?▼
Essential for amino acid metabolism and protein synthesis. Supports brain development and neurotransmitter production. Helps regulate homocysteine levels, supporting cardiovascular health. Supports immune function and antibody production. May reduce PMS symptoms and mood disorders. Important for proper formation of red blood cells. Supports healthy nervous system function.
What is the recommended dosage for Vitamin B6?▼
RDA: 1.3–1.7 mg/day for adults. Common supplement doses: 25–100 mg daily. Upper limit: 100 mg/day from supplements. Pyridoxal 5-phosphate form is more bioavailable than pyridoxine. Take with a meal for better absorption. Works synergistically with B12 and folate.
What foods contain Vitamin B6?▼
Chickpeas, salmon, chicken breast, beef, potatoes, bananas, garlic, spinach, avocado, sunflower seeds, pistachios, prunes, raisins, brown rice, whole grains.
What are the side effects of Vitamin B6?▼
Well-tolerated at recommended doses. High doses above 200 mg/day may cause: numbness and tingling in hands and feet (peripheral neuropathy), nerve damage (with prolonged high-dose use above 1,000 mg daily). May cause headache, nausea, or dizziness. Photosensitivity possible.
What are the symptoms of Vitamin B6 deficiency?▼
Peripheral neuropathy with numbness and tingling. Dermatitis and skin problems. Confusion and mood changes. Convulsions (severe deficiency). Mouth sores and glossitis. Anemia. Weakened immune function.
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.