What Vitamin B6 Does in the Body
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin, so the body doesn’t store excess amounts. That means you need a regular daily intake. In this article, we cover common signs of B6 deficiency, when a supplement may make sense, and how to choose the right product.
B-Complex and Vitamin B6
The B-complex includes eight water-soluble vitamins that work together to support the body’s functions. Vitamin C is the only other water-soluble vitamin; the rest are fat-soluble.
The vitamins that make up the B-complex include
- thiamine (vitamin B1),
- riboflavin (vitamin B2),
- niacin (vitamin B3),
- pantothenic acid (vitamin B5),
- pyridoxine (vitamin B6),
- biotin (vitamin B7),
- folate (vitamin B9), and
- cobalamins (vitamin B12).
Vitamin B6 is important for normal brain development, as well as for maintaining the health of the nervous and immune systems. Food sources include poultry, fish, potatoes, chickpeas, and bananas, among others. Vitamin B6 is also available as a dietary supplement, typically in oral forms such as capsules, tablets, or liquids.
Signs of Vitamin B6 Deficiency
In many cases, a B6 deficiency occurs alongside low levels of other B vitamins, such as B12 and folate.
Symptoms of vitamin B6 deficiency can include:
- anemia
- seizures
- depression
- confusion
- reduced immune function.
What Vitamin B6 Does
Vitamin B6 is involved in
- normal energy-producing metabolic processes,
- normal protein and glycogen metabolism,
- supporting normal nervous and immune system function,
- helping reduce fatigue.
Additionally, vitamin B6 plays a role in
- maintaining normal psychological function,
- normal red blood cell formation, and
- supporting normal hormonal activity.
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What Is Vitamin B6 Used For?
People with certain kidney conditions or absorption issues may be more likely to develop a vitamin B6 deficiency.
Others who may require B6 supplementation include
- people with alcohol dependence,
- people with obesity
- people with certain autoimmune conditions, and
- pregnant or breastfeeding women.
Side Effects of B Vitamins
B-complex vitamins support normal body function, but taking too much can cause side effects. Because B vitamins are water-soluble, the body excretes excess amounts in urine, though high doses can still be harmful. If you need a B-vitamin supplement, choose a reputable brand that provides independent product testing.
Too Much Vitamin B6
The current recommended daily intake of vitamin B6 is 1.3–1.7 mg for adults, and the tolerable upper limit is 100 mg per day, which should not be exceeded. Most people can get enough vitamin B6 from food alone. In some cases, a healthcare professional may recommend a higher dose under medical supervision.
Dietary supplements do not replace a healthy lifestyle or a balanced, varied diet.
Signs of Too Much Vitamin B6
Taking more than 1000 mg of vitamin B6 daily can cause nerve damage, pain, or numbness in the hands or feet. Some of these side effects have been documented cases even at daily doses of 100-300 mg of B6.
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