From Mood to Metabolism: Here’s How Vitamin B6 Impacts Your Health
Medically reviewed and edited by 
Updated: January 05, 2025
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Feeling sluggish during the day, struggling with unpredictable moods, or frequently battling nausea can be frustrating experiences that disrupt your everyday life.
But these seemingly unrelated symptoms may share a common thread — a lack of vitamin B6, an often overlooked but vital nutrient.
This vitamin is essential for maintaining various bodily functions, so you need to get enough of it in your diet.
In this article, we’ll take a look at everything you need to know about vitamin B6, including how to manage your intake and when you should consult a doctor to help you care for your health.
What is Vitamin B6 (Pyridoxine)?
Pyridoxine — more commonly known as vitamin B6 — is an important part of maintaining your overall health.
It plays a vital role in supporting bodily functions necessary for your physical and mental well-being, metabolism, immune system function, and brain health.
As a water-soluble vitamin, pyridoxine isn’t stored in the body and must be consumed through diet or supplements to maintain adequate levels.
Key Point: What is the Difference Between Water-Soluble and Fat-Soluble Vitamins?
Water-soluble vitamins — which include all the B complex vitamins and vitamin C — dissolve in water and are absorbed directly into the bloodstream when ingested.
They are also not stored in the body, and any excess is excreted through urine, reducing the risk of toxicity.
However, this means extra care should be taken to consume enough of these nutrients through diet or supplements.
Fat-soluble vitamins — vitamins A, D, E, and K — dissolve in fats and are stored in the body's liver and fatty tissues.
These vitamins are absorbed alongside fats in the diet and can be stored for longer periods, meaning they don’t need to be consumed as frequently.
However, because they can accumulate in the body, there is a higher risk of toxicity if consumed in excessive amounts.
6 Health Benefits of Vitamin B6
Improves mood and reduces symptoms of depression
Vitamin B6 helps produce mood-regulating neurotransmitters like serotonin and dopamine.
These neurotransmitters are essential for our mental well-being, and low levels have been linked to anxiety and depression.
By supporting the production of serotonin and dopamine, vitamin B6 can help improve your mood and reduce your risk of developing mental health conditions.
Research also shows that pyridoxine may support homocysteine lowering interventions to reduce its levels in the blood.
High levels of this amino acid have been linked to depression and other psychiatric issues.
May reduce your risk of Alzheimer’s
Vitamin B6’s ability to reduce homocysteine levels also plays a role in improving brain function and reducing your risk of cognitive diseases.
Research suggests that high homocysteine levels can contribute to mild cognitive decline, which can progress to more serious conditions like Alzheimer’s.
These studies also found that taking high doses of vitamin B6 decreased homocysteine levels and helped repair brain areas affected by cognitive diseases.
However, more research is needed to confirm vitamin B6’s long-term impact on cognitive function.
Helps treat anemia
Pyridoxine plays a role in producing hemoglobin, the protein that delivers oxygen to your cells and prevents conditions like anemia.
Studies have linked low levels of vitamin B6 with anemia – especially in pregnant or breastfeeding women.
They also show that increasing vitamin B6 levels reduces anemia symptoms — especially when used with folic acid supplements — helping to reduce the risk of severe complications.
Improves PMS symptoms
For women with premenstrual syndrome (PMS), vitamin B6 may provide symptomatic relief — especially from mood-related symptoms like anxiety, depression, and irritability.
Research suggests that pyridoxine’s ability to regulate mood can help improve common PMS symptoms by as much as 69%.
May help prevent cancer
Getting enough vitamin B6 may lower your risk of developing certain types of cancer.
Although the exact reason for this remains unclear research suggests pyridoxine’s cancer-preventative effects may be due to its anti-inflammatory properties.
Chronic inflammation has been linked to cancer development and other severe health conditions.
May reduce your risk of heart disease
Homocysteine is a significant risk factor for heart disease, especially when levels are elevated and left untreated.
Vitamin B6 can help reduce homocysteine levels, lowering cholesterol and plaque buildup that can increase cardiovascular disease risk.
This can reduce your risk of heart disease by almost double compared to individuals with low levels of vitamin B6.
How Much Vitamin B6 is Recommended?
The recommended intake of vitamin B6 varies, depending on your age and factors like pregnancy. Generally, the recommended dietary intake (RDI) is as follows:
Children: 0.5 to 1 mg
Teenagers: 1.2 to 1.3 mg
Adults: 1.3 mg
Elderly adults: 1.5 mg for women and 1.7 mg for men
Pregnant and breastfeeding women: 1.9 to 2 mg
These amounts can usually be obtained from dietary sources or by taking vitamin supplements.
Always consult your doctor if you are concerned about your pyridoxine intake.
Signs of vitamin B6 deficiencies or overdose
Consuming too much or too little vitamin B6 can have serious health implications.
Individuals who consistently fail to meet their daily vitamin B6 requirements may be at risk of developing a deficiency. Symptoms of a pyridoxine deficiency include:
Cracked and sore slips
Sore and glossy tongue
Mood changes
Frequent illness
Tingling in the hands and feet
In developed countries like the United States, where most people have access to pyridoxine-rich foods, vitamin B6 deficiencies are relatively rare.
If you consume too much vitamin B6 — over 100 mg per day — you may also develop unpleasant side effects due to a pyridoxine overdose. These could include:
Nerve damage that causes numbness and muscle weakness
Nausea or morning sickness
Heartburn
Sensitivity to sunlight
Symptoms of a vitamin B6 overdose or deficiency should be addressed by a medical professional.
Consult your doctor for the best course of action if you develop any of these symptoms.
Common Sources of Vitamin B6
Dietary sources
One of the most common ways to ensure adequate intake of vitamin B6 is through a balanced diet. Foods that are high in pyridoxine include:
Foods | Amount of Vitamin B6 (per serving) |
|---|---|
Chickpeas | 1.1 mg |
Beef liver | 0.9 mg |
Tuna | 0.9 mg |
Salmon | 0.6 mg |
Chicken breast | 0.4 mg |
Boiled potatoes | 0.4 mg |
Bananas | 0.4 mg |
Turkey | 0.4 mg |
Bulgur wheat | 0.2 mg |
Ricotta cheese | 0.1 mg |
Unlike many other B vitamins predominantly found in animal-based products, pyridoxine is abundant in several plant-based foods.
This can help individuals following vegan or vegetarian diets to manage their intake without an increased risk of developing a deficiency.
Dietary supplements
Vitamin B6 supplements are available in several forms and are commonly used in over-the-counter (OTC) B complex products and multivitamins.
These supplements can help individuals with severe dietary restrictions or increased nutritional needs manage their vitamin B6 intake.
However, you should speak with a doctor before starting any new supplement to avoid the risk of overdose or interactions with other medications.
When Should You Consult a Doctor About Your Vitamin B6 Intake?
While it’s not always necessary to consult your doctor about your vitamin B6 intake, there are certain circumstances where it’s recommended. These include:
Experiencing signs of a vitamin B6 deficiency or overdose
If you are pregnant or breastfeeding
Having a chronic condition that may affect nutrient absorption, such as kidney disease, alcohol dependence, or autoimmune disorders
If you’re considering starting vitamin B6 supplements
If you’re following a restrictive diet that may be naturally lower in vitamin B6
Having any concerns about your overall vitamin B6 intake
Take Better Care of Your Overall Health with LifeMD
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Make an appointment with LifeMD to take control of your health today.
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