Vitamin B6: What It Does, Where to Get It, and How Much You Need
Surprising fact: vitamin B6 helps make neurotransmitters, supports your immune system, and helps control blood levels of homocysteine — all from tiny amounts in food. If you eat a varied diet you probably get enough, but certain people need more and some medicines can deplete it.
How vitamin B6 helps your body
Vitamin B6 (pyridoxine) is a coenzyme for many reactions. It helps make serotonin, dopamine, and GABA, which affect mood and sleep. It plays a role in making hemoglobin, so severe lack can cause a form of anemia. B6 also helps turn amino acids into usable energy and supports the immune response. Pregnant and breastfeeding bodies use more B6 because they support a growing baby.
Common signs of low B6 include tiredness, brittle nails, cracks at the corners of the mouth, sore tongue, numbness or tingling in hands and feet, and mood changes. Heavy alcohol use, kidney disease, malabsorption disorders, and some medications like isoniazid and penicillamine raise the risk of deficiency.
Food sources that actually add up.
You don’t need exotic supplements to get B6. Top choices are chickpeas, tuna, salmon, chicken, potatoes, bananas, and fortified cereals. A cup of cooked chickpeas can give a big portion of daily needs. Sunflower seeds and pistachios are easy snacks that help too. Small, steady servings across the day keep blood levels stable.
How much and when to take supplements
Recommended amounts: adults 19–50 years need about 1.3 mg daily; men over 50 need 1.7 mg; women over 50 need 1.5 mg. Pregnant women usually need 1.9 mg and breastfeeding 2.0 mg. Over-the-counter supplements often contain 10–50 mg. For treating deficiency, doctors may prescribe 50–100 mg daily for a short period. Don’t take high doses long-term without medical advice — the upper safe limit for adults is 100 mg daily because higher amounts can cause nerve damage.
Interactions and safety you should know. Pyridoxine can lower the effect of levodopa used for Parkinson’s if carbidopa isn’t present, so check with your neurologist. Some anticonvulsants and tuberculosis drugs can interfere with B6. If you have kidney disease or take multiple meds, ask your clinician before starting supplements. Pregnant people with nausea may try 10–25 mg B6 for morning sickness after discussing options with their provider.
- Prefer food first; supplements fill gaps. - Check labels: pyridoxine hydrochloride is the common form. - If you have numbness or a new rash while taking high-dose B6, stop and see your doctor.
A few extra pointers: taking B6 with food improves absorption, and many people choose B-complex supplements so different B vitamins balance each other. Blood tests measure pyridoxal 5'-phosphate (PLP) levels when a doctor suspects deficiency. If you take high doses for a medical reason, plan regular follow-up to watch for side effects. Keep label doses within limits daily.
If you’re unsure whether you need more B6, a simple blood test and a chat with your healthcare provider clears it up fast.
The Surprising Benefits of Vitamin B6 Supplements: What You Need to Know
In my latest blog post, I've unpacked the surprising benefits of Vitamin B6 supplements. I discovered that this nutrient is essential for brain development, immune function, and the metabolism of proteins. Not only that, but it can also alleviate symptoms of depression and reduce the risk of heart disease. I was amazed to find out that it can even help manage PMS symptoms. Check out the post to learn more about how you can benefit from Vitamin B6.
6.07.23
Alistair Mukondiwa
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