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Want to boost your B6 intake, or just curious about this vitamin? You’ve come to the right place
Summary
1Sources of vitamin B6
The good news is that this vital vitamin can be found in a wide variety of foods…
2Symptoms of vitamin B6 deficiency
As long as you follow a varied and balanced diet, you’re unlikely to be at risk of a…
3Vitamin B6 FAQs
Our frequently asked questions about vitamin B6…
As one of the eight B vitamins our bodies need to stay healthy, it’s important to get enough vitamin B6 (also known as pyridoxine) in your diet.1,2 Join us as we take a closer look and teach you all you need to know about vitamin B6…
Why do we need vitamin B6?
The body needs vitamin B6 for:2,4,5
- releasing energy from protein and carbohydrates in food
- forming haemoglobin, the protein in red blood cells that transports oxygen around the body
- reducing inflammation in the body
- normal functioning of the brain and nervous system
- healthy skin and muscles
- normal psychological functioning
- normal sleep health
- supporting the immune system
Some studies suggest that vitamin B6 may possibly be able to help reduce anxiety and depression and tackle PMS.6,7,8
Another study also suggested that vitamin B6 may also play a role in alleviating the symptoms of conditions such as COVID-19, diabetes, hypertension (high blood pressure) and heart disease.4 However, more research is needed to fully understand the significance of these results.
Does the body make vitamin B6?
Like the rest of the B vitamins, vitamin B6 is water soluble, which means that its main properties are partly lost when foods rich in the vitamin are either washed or boiled.3
However, unlike many of the other B vitamins, vitamin B6 can be produced by bacteria that live naturally in your bowel – but only in relatively small quantities.2,3
As such, it’s not enough to rely on your body to make enough vitamin B6 by itself.2 So, it’s important you get enough in your diet.2
Sources of vitamin B6: where can you get vitamin B6 from?
The good news is that this vital vitamin can be found in a wide variety of foods.2
Food sources of vitamin B6 include:2,9
- pork
- poultry
- some fish
- oats
- bananas
- soy beans and tofu
- peanuts
- dairy products
- whole grains
- fortified cereals
You should be able to get all the vitamin B6 you need from a healthy and balanced diet. In fact, why not check out our article on 10 of the best sources of vitamin B for more inspiration on vitamin B-rich foods to add to your diet?
If you’re concerned about not getting enough vitamin B6 through your diet or are looking to give your immune system some extra support, you can always take a vitamin B6 supplement.2,4 Alternatively, you can choose to supplement the whole vitamin B complex, which includes all the B vitamins.
How much vitamin B6 do I need?
According to the NHS, the daily recommended amount of vitamin B6 for adults is about 1.2mg for women and 1.4mg for men.2
However, this increases to about 1.9mg per day for pregnant women.9 Vitamin B6 may also be prescribed during pregnancy as it may reduce nausea.10
The recommended vitamin B6 intake for children and teens is:11
- 1–3 years: 0.7mg a day
- 4–6 years: 0.9mg a day
- 7–10 years: 1.0mg a day
- 11–14 years: males 1.2mg a day, females 1.0mg a day
- 15–18 years: males 1.5mg a day, females 1.2mg a day
Symptoms of vitamin B6 deficiency
As long as you follow a varied and balanced diet, you’re unlikely to be at risk of a vitamin B6 deficiency.9
Vitamin B6 deficiency is more common if you have an alcohol dependence, are overweight or don’t tend to get enough protein in your diet than if you follow a healthy lifestyle.12,13
Low vitamin B6 symptoms include:12,14
- skin changes (for example, scaling or dark, red or pink patches)
- inflammation of tongue
- swollen lips
- depression
- irritability
- confusion
Vitamin B6 FAQs
We don’t have enough evidence to know what the effect of taking vitamin B6 at doses between 10 and 200mg is, or how long these doses can safely be taken.2
However, we do know that taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as ’peripheral neuropathy’.2
This will usually improve once you stop taking the supplements.2
However, there have been some rare cases of people taking particularly large amounts of vitamin B6 for long periods, where this effect became permanent.2
Just like adults, children should be able to get all the vitamin B6 they need from a healthy, balanced diet.2
In fact, while the government recommends children aged six months to five years should be given a supplement of vitamins A and C (unless they still have 500ml or more of formula per day), there’s no such recommendation for vitamin B6.11
If you’re pregnant, you may sometimes be prescribed vitamin B6 to help you feel less sick.10
Additionally, pregnant people have an increased demand for vitamin B6.9 So, if you’re pregnant and are struggling to get enough vitamin B6 from your diet, supplementation at normal doses could be helpful. However, you should speak to your doctor if you’re pregnant and looking to take a vitamin B6 supplement for the first time.
Be mindful that the Royal College of Obstetricians and Gynaecologists state that the only B vitamin you need to supplement during pregnancy is folic acid.15
The final say
As long as you follow a varied and balanced diet, you should be able to get enough vitamin B6 from the food you consume.2
Vitamin B6 has been found to have a range of important properties that help to keep our bodies working properly.4 So, if you don't think you're getting enough of it through your diet or you’re at risk for low levels, you might want to consider taking a supplement.1,4
For personalised advice, you should always speak to a healthcare professional, such as your GP or a registered dietitian. You can also check out our range of vitamin B6 and vitamin B supplements.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Ali MA, et al. Dietary vitamin B complex: Orchestration in human nutrition throughout life with sex differences. Nutrients. 2022;14(19):3940. https://doi.org/10.3390/nu14193940
- NHS. B vitamins and folic acid – Vitamins and minerals [Internet]. [cited 2024 May 20]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- Hrubša M, et al. Biological properties of vitamins of the B-complex, part 1: Vitamins B1, B2, B3, and B5. Nutrients. 2022;14(3):484. https://doi.org/10.3390/nu14030484
- Stach K, et al. Vitamin B6 in health and disease. Nutrients. 2021;13(9):3229. https://doi.org/10.3390/nu13093229
- Mikkelsen K, Apostolopoulos V. Vitamin B1, B2, B3, B5, and B6 and the immune system. In: Mahmoudi M., Rezaei, N. (eds) Nutrition and Immunity. Springer, Cham. 2019. Available from: https://doi.org/10.1007/978-3-030-16073-9_7
- Field DT, et al. High‐dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Human Psychopharmacology: Clinical and Experimental. 2022;37(6). https://doi.org/10.1002/hup.2852
- Ebrahimi E, et al. Effects of Magnesium and Vitamin B6 on the Severity of Premenstrual Syndrome Symptoms. Journal of Caring Sciences. 2012(4):183–9. https://doi.org/10.5681/jcs.2012.026
- Wyatt KM, et al. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ [Internet]. 1999;318(7195):1375–81. https://doi.org/10.1136/bmj.318.7195.1375
- Hanna M, et al. B vitamins: Functions and uses in medicine. Perm J. 2022;26(2):89–97. https://doi.org/10.7812/tpp/21.204
- Jayawardena R, et al. The effects of pyridoxine (vitamin B6) supplementation in nausea and vomiting during pregnancy: a systematic review and meta-analysis. Archives of Gynecology and Obstetrics. 2023. https://doi.org/10.1007/s00404-023-06925-w
- Public Health England. Government Dietary Recommendations. Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years [Internet]. [cited 2024 May 20]. Available from: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf
- MJ Brown, et al. Vitamin B6 deficiency. Treasure Island (FL): StatPearls Publishing; 2017. [cited 2024 May 20]. Available from: https://europepmc.org/article/nbk/nbk470579?crsi=6624966132&cicada_org_src=healthwebmagazine.com&cicada_org_mdm=direct
- Science Direct. Protein Calorie Malnutrition - an overview [Internet]. [cited 2024 Oct 28]. Available from: https://www.sciencedirect.com/topics/medicine-and-dentistry/protein-calorie-malnutrition
- NHS Foundation Trust. South Tees Hospitals. Vitamin B6 (Pyrixodine) [Internet]. [cited 2024 May 20]. Available from: https://www.southtees.nhs.uk/services/pathology/tests/vitamin-b6-pyrixodine/
- Royal College of Obstetricians and Gynaecologists. Healthy eating and vitamin supplements in pregnancy [Internet]. [cited 2024 May 20]. Available from: https://www.rcog.org.uk/for-the-public/browse-our-patient-information/healthy-eating-and-vitamin-supplements-in-pregnancy/
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