Benefits of Vitamin B6: Why Does Your Body Need This Vitamin?

Benefits of Vitamin B6

Supports Mental Wellbeing and Cerebral Function

Vitamin B6 plays a critical role in brain health by aiding neurotransmitter production. It helps produce serotonin and dopamine, which regulate mood and emotional stability. Vitamin B6 benefits for women are particularly notable, as it may help reduce symptoms of premenstrual syndrome (PMS), including mood swings and irritability.

For men, Vitamin B6 sustains cognitive functioning, perhaps preventing the onset of diseases like Alzheimer’s. Adequate Vitamin B6 has also been found by studies to reduce the likelihood of depression and anxiety.

Promotes Cardiovascular Wellness

Heart disease still tops the list of causes of mortality across the globe. Vitamin B6 also plays an essential role in homocysteine breakdown, an amino acid that has an association with heart disease. Elevated homocysteine levels cause harm to the vessels, posing an increased threat of stroke. Sustaining an adequate level of this vitamin keeps the heart healthy.

Regulates Hormonal Balance and Reduces PMS Symptoms

One of the benefits of Vitamin B6 for women is hormone balance regulation. Vitamin B6 has the power to balance estrogen, easing symptoms of PMS, such as bloating, mood swings, and breast tenderness. Women taking Vitamin B6 supplements have less severe PMS symptoms.

Aids Production of Red Blood Cells

Pyridoxine has an active role in the synthesis of hemoglobin, the protein contained in red blood cells that carries oxygen through the body. Anemia, fatigue, and weakness develop if this vitamin does not exist. Fatigue-prone individuals find it useful to supplement Vitamin B6.

Supports Immune Function

A strong immune system plays an important role in preventing infection as well as boosting your general well-being. Vitamin B6 plays a role in the production of white blood cells and antibodies that enable the body to fight diseases. Vitamin B6 supplements could particularly be useful for people suffering from poor immunity, particularly the elderly.

Helps Maintain Healthy Skin

Vitamin B6 benefits the skin by preventing diseases, including acne eczema, reducing inflammation, and maintaining the youthful, firm quality of the skin by enhancing the synthesis of collagen.

Reduces nerve pain

Vitamin B6 is a critical component in nerve functioning as it reduces nerve pain or neuropathy. According to studies, vitamin B6 relieves symptoms associated with nerve damage due to diabetes.

Supports Pregnancy Wellbeing

Pregnant women require higher doses of Vitamin B6 for fetal development. The supplement reduces nausea and morning sickness, especially during the first three months of pregnancy. Expectant mothers with nausea and morning sickness should talk to their physicians to advise them about the right dosage to use.

Vitamin B6 Deficiency Symptoms and Risk

A deficiency in Vitamin B6 has several health implications. Symptoms of Vitamin B6 deficiency are:

Fatigue and Weakness

If you are lacking Vitamin B6, it takes longer for your body to produce energy, so you constantly feel tired, even if you've had a very good night's sleep.

Irritability and Mood Changes

Vitamin B6 helps the brain generate “feel-good” neurotransmitters like serotonin and dopamine. Deficiency can cause mood swings, leaving you irritable, anxious, or emotional.

Cracks at Corners of the Mouth

A lack of Vitamin B6 causes you to have dry, sensitive skin, developing cracking sores, especially at the corners of the lips, that give you trouble while you're eating and speaking.

Depression and Disorientation

Since Vitamin B6 influences the functioning of the brain, lacking it makes you drowsy, confused, or forgetful. It may even lead you to develop symptoms of depression, as well as an inability to concentrate.

Anemia Due to Lower Hemoglobin Levels

Vitamin B6 plays a role in the synthesis of hemoglobin, the protein contained in red blood cells that carries oxygen. If you are lacking enough, you get anemia, which makes you dizzy, out of breath, or light-headed.

Weakened Immune System

This vitamin also helps you sustain your immune system. If you lack this vitamin, you are prone to infection, so you get diseases, including colds, more often.

Tingling Sensations in Hands and Feet (Neuropathy)

Vitamin B6 has an important role to play in nerve health. If you are deficient in the vitamin, you could get tingling, numbness, or “pins and needles” sensations in the hands and feet, which, if not checked, could result in discomfort, even pain.

People at greater risk of developing this deficiency are pregnant women, adults over fifty, individuals suffering from kidney diseases, and alcohol dependents. If you discover any one of these symptoms, it may be an indication that you need an added level of Vitamin B6 in your system.

Food Sources of Vitamin B6

Vitamin B6 naturally exists in various food sources. So, you can access it if you take the right diet. Here are the main sources of vitamin B6:

1. Poultry (Chicken, Turkey)

Chicken and turkey both have an abundance of Vitamin B6. Both are easy, accessible, and useful for building muscles as well as cognitive processes.

2. Fish (Salmon, Tuna)

Fatty fish, including tuna and salmon, are rich in Vitamin B6. Fatty fish also have omega-3 fatty acids, which play an essential role in heart and brain health.

3. Bananas

Bananas are easy, grab-and-eat food rich in Vitamin B6. They support digestion, give you an energy boost, and balance out your moods.

4. Potatoes

Potatoes, especially if eaten with the skin, have an adequate level of Vitamin B6. Potatoes are an affordable food choice and give you sustained energy.

5. Fortified Cereals

Some breakfast cereals have Vitamin B6 added, so people get enough vitamin B. It is advisable to read food labels so you obtain an adequate source.

6. Nuts (Walnuts, Pistachios)
Walnuts and pistachios both have Vitamin B6 and healthy fats, both of which aid the functioning of the brain and heart.
7. Spinach and Leafy Greens

Leafy greens like spinach are packed with Vitamin B6, along with iron and fiber. They help improve digestion and boost overall health.

Including these food sources in one's diet every day allows one to meet adequate Vitamin B6 requirements without supplements.

How Much Vitamin B6 per Day? Recommended Dosage

The daily dietary vitamin B6 recommendation also varies by gender and age. Scientific studies recommend specific doses for different ages as follows:

1. Adults (19-50 years old): 1.3 mg per day

Most healthy adults need only 1.3 mg per day of Vitamin B6, essential for the normal functioning of the brain, metabolism, and immune system health. A well-balanced diet makes it very easy.

2. Men (51+ years old): 1.7 mg per day

As men age, the body requires more Vitamin B6 (1.7 mg per day) to sustain normal nerve functions and prevent problems associated with memory.

3. Women (51+ years old): 1.5 mg per day

Women over the age of 51 require less, just below that of men (1.5 mg per day). It maintains hormone balance, red blood cell synthesis, and cognitive abilities.

4. Pregnant Women: 1.9 mg per day

Pregnant women need 1.9 mg per day of Vitamin B6 to aid fetal brain development, as well as ease symptoms of morning sickness.

5. Lactating Women: 2.0 mg per day

Mothers who are breastfeeding need 2.0 mg per day so that the baby gets enough Vitamin B6 through the mother's milk for normal development.

6. Higher Doses for Neuropathic Pain

For conditions like nerve pain (neuropathy), doctors also prescribe higher doses of Vitamin B6. But it can harm nerve tissue if one takes an overdose, so always consult doctors first.

Potential Side Effects of Vitamin B6

While Vitamin B6 is essential for health, it has undesirable side effects if you over-consume it. The Vitamin B6 side effects of over 100 mg per day are:

• Nerve Damage (Extremity Numbness, Tingling

Taking too many supplements of Vitamin B6 can harm the nerves, causing tingling, as well as numbing sensation, in the hands and the feet. If it is not treated, this could lead to permanent nerve damage.

• Nausea and Stomach Pain

High doses of Vitamin B6 may irritate the stomach, leading to nausea, discomfort, or even vomiting in some cases.

• Sensitivity to Sunlight

Some people might develop sensitivity to sunlight if they take vitamin B6 in excess. Such individuals might experience sunburns and develop irritation.

• Loss of Coordination

Excessive intake of this vitamin makes it harder to move smoothly, creating difficulties while walking. It increases the likelihood of accidents and falls.

• Skin Lesions

Too much Vitamin B6 can lead to skin problems, including itchy, painful sores, as the body cannot break down the excess. To avoid these side effects, one has to stick to the prescribed dosage daily and consult a doctor if one intends to use very high doses.