Vitamin B6 (Pyridoxine)

What is Vitamin B6 (Pyridoxine)? A water-soluble B vitamin that is involved in protein metabolism, nervous system function and immune health.

 

Function

Role of Vitamin B6

 

Brain Health

Produces serotonin and dopamine

Protein Metabolism

Helps break down amino acids and build muscle

Red Blood Cell Formation

Assists in hemoglobin production

Immune Support

Supports white blood cell and antibody production

Hormone Regulation

May relieve PMS symptoms and nausea during pregnancy

 

Too Little Vitamin B6:
  • Fatigue, irritability
  • Depression, confusion
  • Weakened immune function
  • Anemia
  • Numbness and tingling of hands and feet, seen in severe deficiency
  • Cracks at the corners of the mouth, swollen tongue
Groups At Risk of Deficiency:
  • Kidney or liver disease
  • Alcoholics
  • Malabsorption syndromes
  • Autoimmune disorders
Too Much Vitamin B6:
  • Nerve damage, loss of coordination, numbness in hands and feet– with long term high doses
  • Nausea, heartburn
Just Right (adults):
  • Recommended daily allowance: 1.3 milligrams/day

 

Medication Interactions

(consult your doctor)

  • Epilepsy drugs
  • Cycloserine (antibiotic)
  • Theophylline (used for respiratory conditions)
 

Food Sources

Animal
  • Chicken 
  • Tuna, Salmon
  • Beef, Turkey, Pork 
Plant Based
  • Chickpeas
  • Potatoes (with skin) 
  • Bananas
  • Nuts and Seeds – especially pistachios and sunflower seeds
  • Fortified Whole Grains

Cooking tips:

  • Vitamin B6 is heat and light sensitive. Steam, sauté or roast gently.
  • Avoid overcooking animal protein to preserve B6 content.

Reference: Vitamin B6 – Health Professional Fact Sheet