Introduction

Vitamin B6, also known as pyridoxine, is a water-soluble B vitamin essential for brain development, nerve function, mood regulation, and protein metabolism. It plays a key role in neurotransmitter production and immune health.

What Is Vitamin B6 (Pyridoxine)?

Vitamin B6 is a B-complex vitamin involved in more than 100 enzyme reactions in the body, especially those related to amino acid metabolism.

• Scientific name: Pyridoxine
• Type: Water-soluble vitamin
• Main role: Brain, nerve, and protein metabolism

How Vitamin B6 Works in the Body

Vitamin B6 is required for the synthesis of neurotransmitters and the metabolism of proteins and amino acids.

• Supports production of serotonin, dopamine, and GABA
• Helps convert food into usable energy
• Supports red blood cell formation
• Plays a role in immune function

Sources of Vitamin B6

• Bananas
• Chickpeas
• Potatoes
• Whole grains
• Poultry and fish
• Fortified cereals

Vitamin B6 Deficiency

Vitamin B6 deficiency may occur due to poor diet, alcoholism, kidney disease, or certain medications.

Common deficiency symptoms include:

• Irritability and depression
• Confusion or brain fog
• Tingling or numbness in hands and feet
• Cracked lips and mouth sores
• Weakened immune response

Dosage & How to Take Vitamin B6

• Adults (19–50 years): 1.3 mg/day
• Adults (51+ years): 1.5–1.7 mg/day
• Pregnancy: 1.9 mg/day
• Upper limit: 100 mg/day

Vitamin B6 can be taken with or without food.

Forms of Vitamin B6

• Pyridoxine hydrochloride
• Pyridoxal-5-phosphate (active form)

Benefits & Uses

• Supports brain function and mood balance
• Helps reduce fatigue and weakness
• Supports nerve health
• Helps maintain normal homocysteine levels
• Supports immune system function

Safety, Side Effects & Precautions

• Safe at recommended dietary levels
• Long-term high doses may cause nerve damage
• Avoid exceeding upper limits without supervision
• Generally well tolerated

Special Populations

• Pregnant women: May help reduce nausea under guidance
• Elderly: Supports cognitive and nerve health
• People with depression: Supports neurotransmitter balance
• Kidney disease patients: May require monitoring

Frequently Asked Questions

What does Vitamin B6 do in the body?

Vitamin B6 helps produce neurotransmitters, supports nerve health, and aids protein metabolism.

Can Vitamin B6 help with mood?

Yes. It supports serotonin and dopamine production, which influence mood.

Can Vitamin B6 be taken daily?

Yes. Daily intake within recommended limits is safe.

Can too much Vitamin B6 be harmful?

Yes. Long-term excessive intake may cause nerve damage.

Best time to take Vitamin B6?

Vitamin B6 can be taken at any time of day.