Ingredient Information
Summary
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in the body. It contributes to normal energy-yielding metabolism, the reduction of tiredness and fatigue, and the normal functioning of the nervous system. Vitamin B6 is also important for normal psychological function and the formation of red blood cells. You can find it in foods like poultry, fish, potatoes, and bananas. People who may benefit from Vitamin B6 supplements include those with a restricted diet, pregnant women, and older adults, as they might have increased needs or difficulty absorbing nutrients.
Key Facts
- Type: Vitamin
- Natural source: Poultry, fish, potatoes, chickpeas
- Typical supplemental dose: 1.4 mg (100% NRV)
- Used for: Contributes to normal energy-yielding metabolism
- First discovered/isolated: 1934
What Is Vitamin B6?
Vitamin B6, also known as pyridoxine, has the empirical formula C8H11NO3. It is a water-soluble vitamin classified under the B-vitamin group. Typically, it appears as a white or off-white crystalline powder. Vitamin B6 is naturally found in foods such as poultry, fish, potatoes, and bananas. It can also be synthesised in laboratories for use in dietary supplements and fortified foods. This vitamin contributes to normal protein and glycogen metabolism and supports the normal functioning of the nervous system. It plays a crucial role in the synthesis of neurotransmitters and the formation of haemoglobin.
How It Works In The Body
Vitamin B6 helps the body convert food into energy by assisting in the metabolism of proteins, fats, and carbohydrates. It also supports normal brain function and contributes to the production of neurotransmitters (chemical messengers in the brain). Additionally, it plays a role in forming haemoglobin, which carries oxygen in the blood.
Safety & Interactions
- Vitamin B6 is generally considered safe when consumed within recommended amounts.
- High doses of Vitamin B6 over long periods can lead to nerve damage, causing numbness and tingling.
- Individuals with kidney disease should consult a healthcare professional before taking Vitamin B6 supplements.
- The UK upper intake level for Vitamin B6 is 10 mg per day for adults.
- Vitamin B6 supplements should be taken as part of a balanced diet and not exceed the recommended intake.
Always consult your health practitioner before taking nutritional supplements, especially if you are taking medication or are under medical supervision. You should not take supplements as a substitute for a varied balanced diet or healthy lifestyle.
FAQs
What is Vitamin B6 important for?
Vitamin B6 contributes to normal energy-yielding metabolism, normal functioning of the nervous system, and the reduction of tiredness and fatigue.
How much Vitamin B6 do I need daily?
The recommended daily intake for adults is 1.4 mg for men and 1.2 mg for women.
Can I get enough Vitamin B6 from my diet?
Usually, yes — Vitamin B6 is found in foods like poultry, fish, potatoes, and bananas. Most balanced diets provide enough, but factors like stress, age, and certain medications can affect how well it’s absorbed. In these cases, a supplement may help maintain consistent levels.
References
1. https://pubmed.ncbi.nlm.nih.gov/34579110/
Vitamin B6 in Health and Disease, highlighting its antioxidant properties and ability to lower advanced glycation end products (AGE) levels.
2. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
Vitamin B6 Health Professional Fact Sheet detailing its role in immune function and gluconeogenesis.
3. https://pubmed.ncbi.nlm.nih.gov/33864354/
Effect of magnesium and vitamin B6 supplementation on mental health, showing benefits in stress reduction and quality of life.
Our products that contain Vitamin B6
Where next?
Information on this page is for educational purposes only and is not a substitute for personalised medical advice. Always consult a healthcare professional before making dietary changes or starting new supplements.