While it's often overshadowed by other better-known vitamins, B6 is a quiet powerhouse, important for brain development1, immune health2, and energy3.
But what exactly is Vitamin B6, what does it do in the body, and more importantly, how can you make sure you're getting enough of it?
By the end of this article, you’ll have a much clearer understanding of this incredibly important B Vitamin.
What is Vitamin B6?
Vitamin B6, also known as Pyridoxine hydrochloride, is one of eight B vitamins and is water-soluble, meaning your body doesn’t store it, so you need to get it from your diet regularly. It includes six similar compounds that your body can turn into the active form called PLP, so it can be used by the body1,2,3
This vitamin is essential for over 100 enzyme reactions, mostly involving protein metabolism. It also contributes to neurotransmitter production4 (think serotonin and dopamine), helps form red blood cells5, and supports your immune system6.
Vitamin B6 deficiency is relatively rare in developed countries but can occur in people with poor diets, alcohol dependency, or certain medical conditions.
Benefits of Vitamin B6
Vitamin B6 has many roles in the body, including:
Supports brain health4 – B6 is involved in the production of neurotransmitters like serotonin and GABA, which influence mood and sleep. Low levels have been linked to symptoms of depression and confusion.
Helps regulate hormones7 – Especially important for women, B6 is often used to help with symptoms of PMS, including irritability and bloating.
Boosts immune function2 – B6 helps your body make antibodies and supports healthy immune responses.
Supports heart health8 – It works alongside other B vitamins to lower homocysteine levels, a compound linked to increased heart disease risk.
Improves energy metabolism3 – It helps your body use and store energy from protein and carbohydrates in your food.
Red blood cell production5 – B6 is essential for making haemoglobin, which carries oxygen in the blood.
Sources of Vitamin B6
So where can you find this important nutrient? Fortunately, Vitamin B6 is found in a wide variety of foods:
Animal sources: Poultry (especially chicken and turkey), fish (salmon, tuna), pork, and beef liver are excellent sources.
Plant-based sources: Bananas, avocados, spinach, potatoes, and fortified cereals are good vegan-friendly options.
Other sources: Chickpeas, sunflower seeds, and whole grains also contain B6.
As it's water-soluble, cooking can reduce the B6 content in food. Steaming or microwaving vegetables rather than boiling may help preserve vitamins.
Should I take a Vitamin B6 supplement?
Most people get enough vitamin B6 from a balanced diet, but supplements can be helpful in certain situations. For example, during pregnancy, B6 may be useful; some women also find it helps with PMS or mood support. People on restricted diets, like vegans or those with limited food variety, might need extra B6, and older adults may benefit too, as the body’s ability to absorb it can decrease with age9.
Vitamin B6 is included in many multivitamins, B-complex supplements, and specific formulations for hormonal support. Optibac's Women's Wellbeing contains added Vitamin B6 along with five strains of scientifically proven friendly bacteria, Vitamin D, Vitamin C and Biotin.
When should I not take Vitamin B6?
While Vitamin B6 is essential, more is not always better. Taking high doses for extended periods (typically over 200 mg per day for several months) can lead to nerve damage, causing numbness or tingling in the hands and feet.
If you have a medical condition such as kidney disease or are taking certain medications like anticonvulsants, you might wish to speak to your doctor before supplementing.
What are the signs of a Vitamin B6 deficiency?
A deficiency in Vitamin B6 can result in:
Irritability, depression, or confusion
Cracks at the corners of the mouth
Glossy, inflamed tongue
Weakened immune function
Tingling or numbness in the hands and feet (neuropathy)
In severe cases, seizures or anemia
Those most at risk include the elderly, alcohol-dependent individuals, and people with chronic kidney disease.
How much Vitamin B6 do I need?
According to the HFMA (Health Food Manufacturers' Association) daily nutrient reference values (NRVs) of Vitamin B6 are 1.4mg for adults. Our Women's Wellbeing supplement contains 100% of the NRV in each daily capsule.
Vitamin B6 requirements may be slightly higher for people with increased protein needs, such as athletes. The safe upper limit for adults is 100 mg per day from supplements, so it’s wise not to exceed this unless under medical supervision.
Can I take Vitamin B6 every day?
Yes, it's generally safe to take Vitamin B6 daily, especially in small, controlled amounts like those found in multivitamins or fortified foods. Just ensure that your combined intake from food and supplements stays within safe limits. Don't worry if your urine turns a bright yellow colour when you're taking a B Vitamin supplement - although it's most common with Riboflavin (B2), it can happen with Vitamin B6 too.
As with any supplement, if you’re pregnant, breastfeeding, taking medication or managing a medical condition, it's a good idea to consult your doctor before starting a new supplement regime.
This FAQ was answered by Helen Morton DipION Nutritional Therapist.
Hopefully this article has answered some of your questions about Vitamin B6. Check out the other articles in this series: Added Nutrients
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