What is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for the proper functioning of the immune system and brain. It is sensitive to heat and light, meaning it can break down during food preparation and processing. B6 acts as a cofactor for many enzymes and plays a key role in the production of serotonin and dopamine, which influence mood, appetite, and pain sensitivity.
Benefits of Vitamin B6 for the Body
Vitamin B6 is vital for various bodily functions, particularly for immune support, energy metabolism, and the nervous system. It helps regulate mood, reduce depression symptoms, and enhance overall mental well-being.
Key benefits include:
Supports brain and nervous system health
Helps protect against Alzheimer's and other neurological diseases
Improves mood and reduces depression risk
Prevents anemia by supporting hemoglobin production
Contributes to cardiovascular health
Reduces nausea during pregnancy
May help lower cancer risk
Protects eye health
Helps reduce inflammation in rheumatoid arthritis
B6 Deficiency: Causes and Symptoms
Vitamin B6 deficiency typically occurs secondarily, often seen in:
Pregnant women
Chronic alcohol users
B6 deficiency can result in:
Weight loss
Weakness in the central nervous system
Skin issues
Mucosal disorders
Mood swings and irritability
Insomnia
Poor immunity
Anemia
Nerve inflammation and, in severe cases, convulsions
Foods Rich in Vitamin B6:
Bran (rice and wheat) – Among the richest sources
Garlic – One clove or teaspoon contains ~0.04 mg B6 (2% of daily need)
A balanced diet is essential to prevent B6 deficiency and maintain optimal health. Keeping vitamin B6 levels within range supports general wellness and resilience.
Fish – Tuna and trout are excellent sources; 100g of tuna covers about 50% of the daily B6 requirement
Hazelnuts – 100g of roasted hazelnuts provide ~0.17 mg (9% of daily need)
Other sources: Liver, eggs, carrots, sesame seeds
People with conditions like polyneuropathy, Parkinson's, epilepsy, dermatitis, anemia, rheumatism, or chronic hepatitis