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🐝 Vitamin B6

9 Health Benefits of Vitamin B6 (Pyridoxine)


Written by Lizzie Streit, MS, RDN, LD on October 1, 2018
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that your body needs for several functions.

It’s significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters (1).

Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.

Consuming adequate amounts of vitamin B6 is important for optimal health and may even prevent and treat chronic diseases (2Trusted Source).

Here are 9 health benefits of vitamin B6, backed by science.

Vitamin B6 Health Benefits
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1. May Improve Mood and Reduce Symptoms of Depression

Vitamin B6 plays an important role in mood regulation.

Vitamin B6 may also play a role in decreasing high blood levels of the amino acid homocysteine, which have been linked to depression and other psychiatric issues (6Trusted Source, 7Trusted Source).

Several studies have shown that depressive symptoms are associated with low blood levels and intakes of vitamin B6, especially in older adults who are at high risk for B vitamin deficiency (8Trusted Source, 9Trusted Source, 10Trusted Source).

SUMMARY
Low levels of vitamin B6 in older adults have been linked to depression, but research has not shown that B6 is an effective treatment for mood disorders.
2. May Promote Brain Health and Reduce Alzheimer’s Risk

Vitamin B6 may play a role in improving brain function and preventing Alzheimer’s disease, but the research is conflicting.

On the one hand, B6 can decrease high homocysteine blood levels that may increase the risk of Alzheimer’s (13Trusted Source, 14Trusted Source, 15Trusted Source).

Vitamin B6 may prevent a decline in brain function by decreasing homocysteine levels that have been associated with Alzheimer’s disease and memory impairments. However, studies have not proven the effectiveness of B6 in improving brain health.
3. May Prevent and Treat Anemia by Aiding Hemoglobin Production

Due to its role in hemoglobin production, vitamin B6 may be helpful in preventing and treating anemia caused by deficiency (19Trusted Source).

Hemoglobin is a protein that delivers oxygen to your cells. When you have low hemoglobin, your cells don’t get enough oxygen. As a result, you may develop anemia and feel weak or tired.

Studies have linked low levels of vitamin B6 with anemia, especially in pregnant women and women of childbearing age (20Trusted Source, 21Trusted Source).

However, vitamin B6 deficiency is thought to be rare in most healthy adults, so there is limited research on using B6 to treat anemia.

A case study in a 72-year-old woman with anemia due to low B6 found that treatment with the most active form

SUMMARY
Not getting enough vitamin B6 can lead to low hemoglobin and anemia, so supplementing with this vitamin may prevent or treat these issues.
4. May Be Useful in Treating Symptoms of PMS

Vitamin B6 has been used to treat symptoms of premenstrual syndrome, or PMS, including anxiety, depression and irritability.

Researchers suspect that B6 helps with emotional symptoms related to PMS due to its role in creating neurotransmitters that regulate mood.

SUMMARY
Some research has indicated that high doses of vitamin B6 may be effective at decreasing anxiety and other mood issues associated with PMS due to its role in creating neurotransmitters.
5. May Help Treat Nausea During Pregnancy

Vitamin B6 has been used for decades to treat nausea and vomiting during pregnancy.

In fact, it’s an ingredient in Diclegis, a medication commonly used to treat morning sickness (26Trusted Source).

Researchers are not entirely sure why vitamin B6 helps with morning sickness, but it may be because adequate B6 plays several vital roles in ensuring a healthy pregnancy (27Trusted Source).

SUMMARY
Vitamin B6 supplements in doses of 30–75 mg a day have been used as an effective treatment for nausea and vomiting during pregnancy.
6. May Prevent Clogged Arteries and Reduce Heart Disease Risk

Vitamin B6 may prevent clogged arteries and minimize heart disease risk.

Research shows that people with low blood levels of vitamin B6 have almost double the risk of getting heart disease compared to those with higher B6 levels (30Trusted Source).

This is likely due to the role of B6 in decreasing elevated homocysteine levels associated with several disease processes, including heart disease (31Trusted Source, 32Trusted Source, 33Trusted Source).

One study found that rats deficient in vitamin B6 had higher blood levels of cholesterol and developed lesions that could cause artery blockages after being exposed to homocysteine, compared to rats with adequate B6 levels (33Trusted Source).

Human research also shows a beneficial effect of B6 in preventing heart disease.

A randomized controlled trial in 158 healthy adults who had siblings with heart disease divided participants into two groups, one that received 250 mg of vitamin B6 and 5 mg of folic acid every day for two years and another that received a placebo (31Trusted Source).

The group that took B6 and folic acid had lower homocysteine levels and less abnormal heart tests during exercise than the placebo group, putting them at an overall lower risk of heart disease (31Trusted Source).

SUMMARY
Vitamin B6 may help reduce high homocysteine levels that lead to narrowing of arteries. This may minimize heart disease risk.
7. May Help Prevent Cancer

Getting enough vitamin B6 may lower your risk of developing certain types of cancer.

The reason why B6 may help prevent cancer is unclear, but researchers suspect that it’s related to its ability to fight inflammation that may contribute to cancer and other chronic conditions (34Trusted Source, 35Trusted Source).

A review of 12 studies found that both adequate dietary intake and blood levels of B6 were associated with lower risks of colorectal cancer. Individuals with the highest blood levels of B6 had an almost 50% lower risk of developing this type of cancer (36Trusted Source).

Research on vitamin B6 and breast cancer also shows an association between adequate blood levels of B6 and a decreased risk of the disease, especially in postmenopausal women (37Trusted Source).

However, other studies on vitamin B6 levels and cancer risk have found no association (38Trusted Source, 39Trusted Source).

More research that includes randomized trials and not merely observational studies is needed to assess the exact role of vitamin B6 in cancer prevention.

SUMMARY
Some observational studies suggest a link between adequate dietary intake and blood levels of vitamin B6 and a decreased risk of certain types of cancer, but more research is needed.
8. May Promote Eye Health and Prevent Eye Diseases

Vitamin B6 may play a role in preventing eye diseases, especially a type of vision loss that affects older adults called age-related macular degeneration (AMD).

Studies have linked high blood levels of circulating homocysteine with an increased risk of AMD (40Trusted Source, 41Trusted Source).

Since vitamin B6 helps reduce elevated blood levels of homocysteine, getting enough B6 may lower your risk of this disease (42Trusted Source).

SUMMARY
Vitamin B6 supplements may reduce your risk of age-related macular degeneration (AMD). Additionally, adequate blood levels of B6 may prevent issues that affect the retina. However, more research is needed.
9. May Treat Inflammation Associated With Rheumatoid Arthritis

Vitamin B6 may help reduce symptoms associated with rheumatoid arthritis.

The high levels of inflammation in the body that result from rheumatoid arthritis may lead to low levels of vitamin B6 (45Trusted Source, 46Trusted Source).

However, it’s unclear if supplementing with B6 decreases inflammation in people with this condition.

The contradictory results of these studies may be due to the difference in vitamin B6 dose and study length.

While it appears that high doses of vitamin B6 supplements may provide anti-inflammatory benefits for people with rheumatoid arthritis over time, more research is needed.

SUMMARY
Inflammation associated with rheumatoid arthritis may lower blood levels of vitamin B6. Supplementing with high doses of B6 may help correct deficiencies and reduce inflammation, but more research is needed to confirm these effects.
Vitamin B6 Food Sources and Supplements

You can get vitamin B6 from food or supplements.

The current recommended daily amount (RDA) for B6 is 1.3–1.7 mg for adults over 19. Most healthy adults can get this amount through a balanced diet that includes vitamin-B6-rich foods like turkey, chickpeas, tuna, salmon, potatoes and bananas (1).

Studies that highlight the use of vitamin B6 to prevent and treat health issues focus on supplements rather than food sources.

Doses of 30–250 mg of vitamin B6 per day have been used in research on PMS, morning sickness and heart disease (24Trusted Source, 28Trusted Source, 31Trusted Source).

These amounts of B6 are significantly higher than the RDA and sometimes combined with other B vitamins. It’s difficult to assess if increasing intake of B6 from dietary sources has the same benefits for certain conditions that supplements may provide.

If you’re interested in taking vitamin B6 supplements to prevent or address a health issue, speak to your healthcare provider about the best option for you. In addition, look for a supplement that has been tested for quality by a third party.

SUMMARY
Most people can get adequate vitamin B6 through their diet. In some cases, taking higher amounts of vitamin B6 from supplements under the supervision of a doctor may be beneficial.
Potential Side Effects of Too Much Vitamin B6

Getting too much vitamin B6 from supplements can cause negative side effects.

Vitamin B6 toxicity is not likely to occur from food sources of B6. It would be nearly impossible to consume the amount in supplements from diet alone.

Taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day (49Trusted Source).

For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults (3, 50Trusted Source).

The amount of B6 used to manage certain health conditions rarely exceeds this amount. If you’re interested in taking more than the tolerable upper limit, consult your doctor.

Vitamin B6 is a water-soluble vitamin obtained from food or supplements.

It’s needed for many processes in your body, including creating neurotransmitters and regulating homocysteine levels.

High doses of B6 have been used to prevent or treat certain health conditions, including PMS, age-related macular degeneration (AMD) and nausea and vomiting in 126 pregnant women.

Healthline: Medical information and health advice you can trust. We're committed to being your source for expert health guidance. Come to us in your pursuit of wellness.

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