Vitamin B6 has a wide range of uses, including sustaining memory, enhancing mood and immunity, converting food to energy, and boosting metabolism. The numerous functions Vitamin B6 can perform and its stimulating effects on health are unrivaled. It's an antioxidant that works in tandem with a slew of other vitamins and minerals in the body to optimize virtually every aspect of health, including the liver, blood cells, skin, eyes, and nervous system.
Continue reading for a comprehensive list of Vitamin B6 advantages and side effects, as well as how to get enough of this essential vitamin in your diet via the best vitamin B6 foods.
History of Vitamin B6
Vitamin B6’s importance in health wasn't recognized until 1934 when biochemist Paul György discovered a substance that healed rats' skin problems and called it Vitamin B6. Vitamin B6 was isolated from rice bran just a few years later by nutritionist Samuel Lepkovsky.
Over the last several years, researchers have become far more acquainted with the various forms of Vitamin B6 and how they influence health.
Vitamin B6's health benefits continue to emerge today, with discoveries being made all the time. Studies show that this water-soluble vitamin is required for bodily function, from aiding nerve function to lowering the incidence of hyperhomocysteinemia and more.
What is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a Vitamin B complex family member. Vitamin B6, like all B vitamins, aids in the maintenance of good health by assisting in a variety of physical and psychological processes.
Vitamin B6 is most recognized for assisting in maintaining a healthy metabolism, aiding in nerve and liver function, and promoting the health of the skin and eyes.
What Does Vitamin B6 do and Why is it so Crucial?
Vitamin B6 has multiple variants, including pyridoxal, pyridoxal 5-phosphate (p5p), and pyridoxamine. These are all vital chemicals with several biologic roles. Vitamin B6 is involved in almost everything the body does, from movement to memory to energy expenditure and blood flow, and it's required by the body every day.
Vitamin B6 promotes a healthy nervous system, generates hemoglobin that transports oxygen throughout the body, aids in the absorption of food energy, helps to maintain blood sugar levels equilibrium, and acts as a natural painkiller. It increases antibody production used to defend against disease by increasing antibody production to protect the body. (1)
Vitamin B6's health benefits don't end there, though. Research has shown that vitamin B6 helps maintain healthy blood vessels, relieve rheumatoid arthritis symptoms, avoid kidney stones, and more to maximize your health.
Top Benefits of Vitamin B6
Maintains Vascular Health and Proper Blood Flow
Vitamin B6 is required to manage homocysteine levels in the blood. Homocysteine is an amino acid derived from protein-rich foods, especially meat. High concentrations of homocysteine in the blood have been linked to inflammation and heart disease through atherosclerosis and vessel disorders, leading to myocardial infarction or stroke.
Vitamin B6 deficiency is a common vitamin B6-related problem. When there isn't enough Vitamin B6, high homocysteine levels in the blood contribute to heart disease by damaging blood vessel linings. This can lead to significant plaque accumulation, linked to an increased risk of a stroke or heart attack.
When patients are given vitamin B6 and folate, their total homocysteine levels are reduced significantly. According to studies, Vitamin B6's homocysteine-reducing effects can also assist with blood vessel healing to improve heart health. (2)
Supports Brain Function
Vitamin B6 is thought to be an essential brain vitamin since it aids in the healthy functioning and development of the brain and nervous system. A deficiency in Vitamin B6 has been observed to affect memory and cognitive impairment, Alzheimer's disease, and dementia in older adults.
Vitamins B6 and folic acid work together to reduce homocysteine levels in the brain, which are risk factors in heart disease and can harm central nervous system neurons.
Vitamin B6 is essential for producing several hormones, including serotonin and norepinephrine, that impact mood, energy, attention, and other aspects of mental functioning. Researchers believe that low serotonin levels in children with behavior problems, including ADHD, lead to decreased activity in specific brain pathways associated with organization skills. (3)
B6 is a type of vitamin that has been shown to assist people with depression. It works by increasing serotonin levels in the brain. In addition, Vitamin B6 has been shown to significantly impact serotonin and GABA neurotransmitters in the brain's central area. These are vital compounds involved in mood regulation and required for pain-alleviation, fatigue relief, and anxiety management.
Although more study is required, some research suggests that Vitamin B6 may positively impact mood and mental health due to its effects on these critical neurotransmitters. (4)
Vitamin B6 is necessary for synthesizing neurotransmitters serotonin and melatonin, essential for good, restful sleep and mood. There's a strong link between depression and sleeplessness. The majority of people with depression also have insomnia symptoms.
If you're having trouble sleeping but believe you've tried every trick in the book, don't give up yet.
People are touting the advantages of supplements that aid in sleep-inducing, and there's one, in particular, that's getting a lot of attention: magnesium with B6.
Magnesium Balance andNeuro Calm are two powerful products containing Vitamin B6 that work together to calm the mind.Magnesium Balance helps restore balance in the body, while Neuro Calm helps soothe and relax the mind. These two products are essential for anyone looking for improved health and wellbeing.
Side Effects and Risk
Vitamin B6 is a water-soluble vitamin, like other vitamins like riboflavin (vitamin B2) and thiamine. Vitamin B6 is a water-soluble vitamin, which means that excessive intake of this vitamin will be excreted through the urine. As a result, there is no danger of overdose.
However, if you take large amounts of vitamin B via supplements, you can end up with a vitamin B overdose. Nausea, vomiting, increased thirst, increased urination, and flushed skin is some of the most typical symptoms of toxicity. In addition, high dosages of B6 can cause other severe consequences such as nerve damage.
10 Vitamin B6 Foods
Squeezing more vitamin B-rich meals into your daily diet is one of the most effective methods to increase your intake of this vital water-soluble vitamin. Here are some of the best sources of Vitamin B6 to get you started:
- Turkey Breast
- Grass-Fed Beef
- Chicken Breast
- Pinto Beans
- Sunflower Seeds
- Blackstrap Molasses
- Sesame Seeds
Supplements and Dosage
Vitamin B6 is a water-soluble vitamin eliminated in the urine rather than stored. As a result, it's critical to consume foods high in B vitamins or take supplements to keep up with your daily needs.
Taking a Vitamin B6 supplement might benefit some individuals but getting your nutrients from actual food rather than supplements is always preferable. Not only do these meals provide other essential vitamins and minerals, but your body understands what to do with the vitamins found naturally in whole foods rather than synthetic compounds added to fortified foods and pills.
Vitamins are also best utilized by the body as a whole collection of molecules that interact and rely on each other, so you'll get the most out of vitamin supplements if you take them in the same way nature intended.
Most adults require at least 1.3 milligrams of Vitamin B6 every day to fulfill their requirements. In addition, Vitamin B6 needs to increase with age and pregnant or breastfeeding women. To achieve the most significant outcomes, keep to the prescribed dosage on your specific supplement to avoid unwanted Vitamin B6 side effects.
It's critical to get the correct dosage of this water-soluble vitamin by consulting with a physician or nutritionist about your dietary requirements. In addition, as with all supplements, it's essential to be aware of potential side effects and interactions before starting any new regimen.
Traditional Medicine's Applications
Vitamin B6-rich foods have been used in traditional medicine for a long time for their amazing health and wellness effects. While these meals include a variety of other micronutrients and health-promoting compounds, Vitamin B6 content is unquestionably one of the main reasons they're so beneficial in holistic treatment.
According to Ayurveda, grass-fed beef is one of the richest sources of Vitamin B6, increases blood formation, and enhances red blood cell production. It's also supposed to relax the mind, satisfy hunger, and improve liver function.
In addition, pistachios are a Vitamin B6-rich food used in Traditional Chinese Medicine to enhance the spleen's health. They also aid in the functioning of the liver, heart, and gallbladder and are used to treat things like jaundice, which is caused by an excess amount of yellow pigment called bilirubin.
What Happens When Your Vitamin B6 is Low?
Vitamin B6 insufficiency is not very usual, yet studies have shown a link between it and an increased risk of various diseases and symptoms. Adult Vitamin B6 deficiency symptoms that can develop over time include: (5)
- Changes in mood, such as anxiety and depression, and irritability,
- Muscle pains
- Low energy or fatigue
- Mouth sores
- Worsening symptoms of anaemia
- Worsening of PMS symptoms
Vitamin B6 is required for normal nerve function, and a Vitamin B6 deficit has been associated with neurological disorders such as seizures, migraines, chronic pain, and mood disorders like depression. (6)
Vitamin B6 insufficiency is more prevalent as people get older, with the risk of Alzheimer's disease and other types of dementia increasing with age and Vitamin B6 levels declining.
Because older people are more likely to have a Vitamin B6 deficiency, it's frequently advised that their doctors check their Vitamin B6 levels if they begin losing their appetite or weight or develop nutrient malabsorption for any cause.
Those at a higher risk of deficiency include those suffering from kidney disease, autoimmune disease, or alcoholism since many of these diseases can reduce nutrient absorption.
So what does this all mean for you? Vitamin B6 is an integral part of brain function and thinking. Ensuring that you're getting enough of this vitamin is essential to keeping your mind sharp and your cognitive abilities up to par. Luckily, it's not too hard to do – a balanced diet with plenty of fruits and vegetables should provide most people with the recommended daily amount of Vitamin B6. If you think you might be deficient in this nutrient, talk to your doctor about taking a supplement.
Our Neuro Calm Supplement
You can also find Vitamin B6 in our Neuro Calm supplement which has been specifically designed to support cognitive function and memory enhancement.