Vitamin B6
Vitamin B6 is an essential member of the B-vitamin family, involved in more than 150
biochemical reactions within the body. It plays a crucial role in the metabolism of proteins,
carbohydrates, fats, nucleic acids, and in cellular signaling. Like all B vitamins, it is water-
soluble, meaning any excess is excreted by the body.
Vitamin B6 is vital for amino acid processing and the synthesis of certain hormones. Some of its
most important functions include:
Key Roles of Vitamin B6:
Neurotransmitter Formation: Vitamin B6 is involved in the production of
neurotransmitters such as serotonin, dopamine, and melatonin, which are critical for
mood regulation, sleep, and cognitive function.
Amino Acid Processing: It helps in the metabolism of amino acids, the building blocks
of proteins.
Carbohydrate and Lipid Metabolism: Vitamin B6 also supports the metabolic
processes of carbohydrates and lipids.
Brain Function: It plays an important role in maintaining brain health.
Red Blood Cell Formation: Vitamin B6 aids in the production of red blood cells, which
are essential for oxygen transport.
Immune Function: It supports antibody production and overall immune function.
Disease Prevention: Vitamin B6 has been linked to the reduction of cardiovascular
diseases, Alzheimer’s disease, osteoporosis, and improved glucose tolerance.
Types of Vitamin B6:
There are six naturally occurring forms of vitamin B6:
Pyridoxine (PN)
Pyridoxal (PL)
Pyridoxamine (PM)
Pyridoxine Hydrochloride
Pyridoxal-5-Phosphate (PLP): PLP is the active form of vitamin B6 and acts as a cofactor
in nearly 160 biochemical reactions in the body. The term “PLP” is often used
interchangeably with “vitamin B6.”
Food Sources of Vitamin B6:
Vitamin B6 is found in a variety of foods, including:
Leafy green vegetables
Poultry and fish, such as tuna
Eggs
Whole grains, fortified cereals, and breads
Nuts and legumes (beans, chickpeas, peanuts)
Bananas
Potatoes
Cauliflower
Recommended Dosage:
The recommended daily intake of vitamin B6 is typically 10-15 mg. However, high doses of
vitamin B6 (above 250 mg daily) over extended periods can lead to toxicity, resulting in
numbness and neurological issues.
Deficiency and Risks:
Individuals taking hormonal treatments or women using contraceptives may experience lower
levels of vitamin B6. Deficiency can also be seen in those with kidney disease, liver failure, and
individuals with alcohol addiction.
Symptoms of Vitamin B6 Deficiency:
Confusion
Mood disturbances and irritability
Sleep disturbances
Peripheral neuropathy (numbness or tingling in extremities)
Depression
Cracked lips and tongue
Premenstrual syndrome (PMS)
Vitamin B6 Toxicity:
Toxicity from excessive vitamin B6 intake can produce symptoms similar to those of deficiency.
Toxicity has been reported in individuals taking more than 250 mg daily over a long period.
Symptoms may include:
Peripheral neuropathy
Dermatitis
Photosensitivity
Dizziness
Ataxia (loss of balance and coordination)
Dysesthesias (unpleasant or painful sensations)
For specific dosage recommendations based on age and condition, please visit MedlinePlus.
Dr. Ashraf Girgis, N.D.
335 Bridge St NW, Suite #300, Grand Rapids, MI 49504
100 Harborview Dr, Suite #204, Baltimore, MD 212130
Phone: (616) 777-0608