Introduction: What is Vitamin B6?
Vitamin B6 (also called pyridoxine) is a water-soluble vitamin and is one of the eight essential B vitamins.
It helps in the development and function of skin, red blood cells, and the nervous system. It is also important for the metabolism of carbohydrates and fats and it may be involved in the regulation of homocysteine levels.
Vitamin B6 is also important for:
- Maintaining healthy skin, bones and nerves
- A normal immune function
- Helping reduce tiredness
- Balancing hormones
It is important to get enough Vitamin B6 because it can help prevent certain health problems like high blood pressure, heart disease, depression, and more. It has also been found to aid in the production of serotonin, a neurotransmitter that plays a major role in mood regulation. Vitamin B6 is also used for the treatment of carpal tunnel syndrome and premenstrual syndrome or PMS.
Sources Of Vitamin B6
Vitamin B6 is water-soluble, so our bodies are unable to store it for very long. Which is why its important to find sources of the nutrient everyday through diet or supplementation in order for your body to get the dose it needs.
Foods high in B6 include chickpeas, soya beans, liver, lean meat, tuna, salmon, chicken, bananas, sunflower seeds, fortified breakfast cereals, potatoes, turkey, and yeast-based spreads such as marmite.
It has been found that people with high levels of vitamin B6 are less likely to develop Alzheimer’s disease or dementia later in life.
Vitamin B6 Deficiency Symptoms:
Vitamin B6 deficiency can have a significant impact on health and symptoms can be difficult to identify because they are so diverse. The most common symptom is neurological problems such as depression, anxiety, and nerve pain. There are many other symptoms of vitamin b6 deficiency including:
Fatigue and Weakness: Due to energy production disruption.
Skin Problems: Rashes, cracks in the mouth, a red tongue and skin lesions on legs and arms.
Nervous System Disorders: Numbness, tingling, depression, and confusion.
Anemia: Resulting in fatigue, paleness, and shortness of breath.
Weakened Immune System: Increased susceptibility to infections.
Hormonal Imbalance: Mood swings, anxiety, and worsened PMS symptoms.
- Cardiovascular Issues: Linked to heart disease risk due to elevated homocysteine levels.
Can Vitamin B6 help reduce Anxiety & Depression?
According to a study conducted by University of Reading published on 19 July 2022, supplementing with Vitamin B6 can reduce feelings of anxiety and depression.
The study aimed to measure the impact of high-dose vitamin B6 on young adults. And results showed that they reported feeling less anxious and depressed after taking the supplement (100mg) every day for a month.
The study found that Vitamin B6 helps to increase GABA (gamma-aminobutyric acid) that calms impulses between nerve cells.
Results showed that anxiety levels dropped by 13% in those taking B6 every day, compared to 4.8% in the placebo group.
Link to University of Reading Study:
Can you take too much Vitamin B6?
Long term overconsumption of Vitamin B6 can cause severe neurological symptoms, leading to a loss of feeling in the arms and legs. These symptoms usually subsides once intake is lowered, nut in spme cases the nerve damage can be permanent. The recommended daily amount of Vitamin B6 for Adults is 1.2 - 1.4mg per day.
The amount used in the Univeristy of Reading in study is just over eighty times higher then at the recommended daily amount. It is important to use vitamins responsibly and if you have questions about dosage or are considering supplementing with a higher amount of Vitamin B6 than the recommened daily amount, then please speak to your GP or health professional before consuming.
Join in our excitement! Our Vitamin B6 was used in the study!
Innopure is proud to be the supplier of the vitamin B6 the which was used in the Univeristy of Reading study, which helped identify that high levels of B6 can help reduce feelings of anxiety and depression.