VITAMIN B-6: Everything You Need To Know

VITAMIN B-6: Everything You Need To Know

By CANDICE GREY

ConsumersCompare.org Staff

Updated on Aug 08, 2019

What Is Vitamin B-6?

Vitamin B-6 is a member of the vitamin B family,  made up of 6 chemical compounds:

  • pyridoxine
  • pyridoxine 5-phosphate
  • pyridoxal
  • pyridoxal 5-phosphate
  • pyridoxamine
  • pyridoxamine 5-phosphate

Each compound has its own unique function in the body. Vitamin B-6 is involved in many metabolic reactions and is therefore considered an essential nutrient. [1]

The US FDA and the Canadian Food Inspection Agency have set their Recommended Daily Intake (RDA) at 2mg and 1.8mg respectively. [2] [3]  This recommended intake may easily be obtained from a healthy diet; however, some people may be at deficiency risk due to disease or alcohol dependency.

Persons suffering from renal disease or those who have undergone a kidney transplant are at risk of not obtaining adequate amounts of vitamin B-6. Others at risk of vitamin B-6 deficiency are those with autoimmune disorders, people who are obese, and those suffering from genetic diseases such as homocystinuria (also known as CBS deficiency).

Symptoms of vitamin B-6 deficiency include anemia, dermatitis, scaling on the lips and cracks on the corners of the mouth, swollen tongue, depression, confusion, and a weakened immune system. In infants, the symptoms of this deficiency show as irritability and seizures [4].

Vitamin B-6 is found naturally in a variety of foods, as well as in foods enriched with the vitamin. It is also available as a dietary supplement, in the form of pyridoxine hydrochloride, in either multivitamins or B-complex vitamins. [5]

back to menu ↑

Facts About Vitamin B-6

  • All forms of vitamin B-6 can be converted into the other forms.
  • Pyridoxal 5-phosphate is used to synthesize dopamine and serotonin, two major chemicals associated with feelings of pleasure.
  • Approximately 28-36 percent of the US population obtain vitamin B-6 from supplements.[1] [4]
back to menu ↑

Foods Containing Vitamin B-6

Foods rich in vitamin B-6 include chicken breast, turkey breast, beef, pork, tuna, salmon, shrimp, pistachio nuts, pinto beans, sunflower seeds, sesame seeds, chickpeas (garbanzo beans), milk, cheese, avocado, bananas, brown rice, wheat flour, bran and fortified breakfast cereal.[5]

back to menu ↑

Is Vitamin B-6 Ever Bad For You?

Vitamin B-6 is used in over 100 enzymatic reactions which are critical for the normal functioning of the body. The following table represents the US Recommended Daily Intake and Upper Intake levels for various age groups:

Age/Gender/Condition Recommended Daily Intake Upper Intake Level
Infants 0-12 months 0.1-0.3 mg not established
Children 1-13 years 0.5-1.0 mg 30-50 mg
Teens 14-18 male/female 1.3 mg / 1.2 mg 80 mg
Adults 19-50 1.3 mg 100 mg
Adults 51+ male/female 1.7 mg / 1.5 mg 100 mg
Pregnant/Lactating 1.9 mg / 2.0 mg 80-100 mg

While vitamin B-6 is critical in one’s diet, care should be taken when obtaining it from dietary supplements, as adverse effects are associated with excessive intake. When supplements are taken in excess neurological disorders may result, which are characterized by loss of control of body movement. Other symptoms include painful skin lesions, nausea, heartburn, abdominal pain, headache, loss of appetite and sensitivity to light.[4]

back to menu ↑

Benefits Of Vitamin B-6

Heart Health

Vitamin B-6 is vital in the prevention of heart attack and stroke, due to the fact that it helps regulate homocysteine in the blood, the compound linked to inflammation and development of heart disease—a contributing factor of heart attack.

Brain Function

Vitamin B-6 may help in improving brain function as studies indicate a correlation between adequate intake of vitamin B-6 and a boost in memory retention. Furthermore, vitamin B-6 aids in overall mental health, as it helps in the production of dopamine and serotonin, major mood enhancers.

Blood Health

Pyridoxal 5-phosphate aids in the synthesis and binding properties of hemoglobin, resulting in increased oxygen reaching the red blood cells.

Arthritis Relief

Vitamin B-6 may also help in the reduction of aches and pains associated with Rheumatoid arthritis.

PMS Symptom Relief

Studies show that pyridoxine has proven to be effective in treating symptoms of premenstrual syndrome. A daily dose of 80mg taken for three months has shown to effectively reduce symptoms such as moodiness, irritability, bloating and anxiety.

Nausea Relief During Pregnancy

Furthermore, vitamin B-6 has also been useful in the treatment of nausea during pregnancy. The American Congress of Obstetrics and Gynecology recommends a dosage of 10-25mg of vitamin B-6 to be taken 3 or 4 times daily in order to alleviate morning sickness during pregnancy. If this does not correct the problem, then doxylamine may be added as a second course of treatment. As with all supplements, you should check with your doctor before adding or changing dosages.

Other Benefits

Different compounds of vitamin B-6 are involved in several bodily metabolisms: namely amino acid metabolism, lipid metabolism, glucose metabolism and gene expression.

Additionally, studies indicate that vitamin B-6 may play some role in the reduction of colorectal cancer. [4] [6]

back to menu ↑

Negative Impact of Vitamin B-6 on the Body

Side effects have been associated with vitamin B-6 obtained from dietary supplements, but not from food sources. Adverse reactions, such as irreversible neurological disorders characterized by a reduction in mobility may result from prolonged exposure to excessive intake of vitamin B-6.

Other side effects of intake higher than the recommended upper limit include nausea, vomiting, stomach pain, loss of appetite, headache, tingling and sleepiness. Pregnant women should avoid taking excessive amounts of vitamin B-6 as this may cause seizures in newborns.[4] [7]

back to menu ↑

How To Minimize Exposure

Adverse side effects are only associated with vitamin B-6 obtained from dietary supplements; therefore care should be used when taking B-complex supplements and multivitamins.

back to menu ↑

Should You Worry About Vitamin B-6?

Care should be exercised if you are taking certain medications to treat tuberculosis and other conditions. The antibiotic cycloserine (Seromycin) is used to treat tuberculosis, but when taken with B6 supplements the intensity of seizures and neurotoxicity may be increased.

Other drug interactions include amiodarone—common brands are Cordarone, Nexterone, and Pacerone. This drug is used to treat an irregular heartbeat, but it also makes the skin sensitive to sunlight. Taking vitamin B-6 supplements with amiodarone may increase this sensitivity, increasing risk of sunburn, blistering and rash.

Vitamin B-6 supplements may also reduce the effectiveness of Phenytoin, a drug used to treat seizures. Common brands of this drug are Dilantin, Dilantin-125, and Phenytek.[4] [5]

back to menu ↑

Final Thoughts

Vitamin B-6 is critical for the proper functioning of the body; it is involved in numerous metabolic reactions that form important compounds needed for normal brain activity and other vital processes. There are no adverse health effects associated with the recommended amounts obtained from food sources.

There is concern, however, when taking dietary supplements, due to the serious side effects associated with them—including serious and irreversible nerve and brain damage. Vitamin B-6 supplements should only be taken under careful supervision of a physician or health care provider who is able to monitor dosage and side effects, especially if you are suffering from a particular disease or are pregnant. Vitamin B-6 can interact negatively with certain medications as well. Any adverse reactions should be reported to the health care provider immediately.

Top Rated
Weight Loss Solutions in 2022

#1 Rated Diet Program #1 Rated Diet Pill #1 Rated Online Diet Plan



How does it work?
How does it work? Follow 30 to 90 day weight loss program, while taking PS1000 Metabolic Burst supplement. PS1000 allows you to lose more weight and reach goals faster than most on weight loss programs. Fat burner, fat blocker, appetite suppressant, and energy booster in one pill. Use it alone or in combination with an eating plan. Best diet pill on a market. Perfectly portioned and convenient meals take the guesswork out of the successful weight loss.
Who is it for?
Who is it for? People who are dedicated in making lifestyle changes, learn healthy eating habits and want to use diet supplement to help speed up the process. People who want help to curb their appetite, get more energy, and burn more fat. People who want to cook their own meals and learn healthy eating habits.
BENEFITS
BENEFITS
  • Best diet supplement
  • Customizable menus
  • Good quality food
  • Meals are tasty
  • Support community
  • Flexibility in food choices
  • Mobilizes fat for fuel
  • Fast results
  • Burns stored fat
  • Suppresses appetite
  • Money Back Guarantee
  • Best weight loss pill
  • Burns stored fat
  • Suppresses appetite
  • Blocks fat production
  • Money-back guarantee
  • Free shipping
  • Best weight loss program
  • Fully customizable
  • Huge recipe database
  • Support community
  • Great weight loss results
  • Low price
DRAWBACKS
DRAWBACKS
  • Must prep Food
  • Must eat 5 times a day
  • Contains caffeine
  • Ships only to certain countries
  • No shortcuts
  • Lack of maintenance plan
Includes supplement
Includes supplement
Food Recipes
Food Recipes
Health Coaches
Health Coaches
Phone support
Phone support
Email Support
Email Support
Price
Price $1.87/day $69.95 $1.99/to start

*Please keep in mind that with any diet or weight loss program, individual results will vary.

This content is strictly the opinion of ConsumersCompare.org and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither ConsumersCompare.org nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

Read full Medical Disclaimer here.

 ConsumersCompare.org
Compare items
  • Reviews,774 (0)
Compare