Vitamin B6: See the Benefits, Foods and Deficiency

Vitamin B6: See the Benefits, Foods and Deficiency

One of the most important vitamins in Complex B is without a doubt Vitamin B6, also called Pyridoxine. This vitamin is formed by a group of metabolically interchangeable compounds. Like all other B vitamins, vitamin B6 is water-soluble and needs to be consumed daily by humans. Pyridoxine is essential for many body functions. Especially in converting proteins and fats into energy for the body to function well. Thus, it is seen as a powerful aid in maintaining health and preventing diseases. Pyridoxine can be obtained in several foods and in capsule supplements.

How does Vitamin B6 work?

Vitamin B6 is a nutrient that works in various reactions of the metabolism in the body. It acts mainly in reactions related to the production of coenzymes and amino acids, which are proteins that help to regulate the chemical processes of the body.

In addition to these functions, pyridoxine works in reactions to both the development and functioning of the nervous system. Acting in the production of neurotransmitters fundamental to health. What makes it indispensable for maintaining a healthy nervous system, as well as preventing nervous and neuronal problems. Vitamin B6 acts still in the maintenance and health of the blood and immune system. What is vital for greater resistance to external agents that can cause disease to the body. Another function of the vitamin is also to promote the respiration of the body’s cells.

Effects of vitamin B6 in the body

Once present in the body in adequate amounts, Vitamin B6 triggers important effects in the body. One of the main ones is in the metabolism of proteins and fats in food. It converts fat and proteins in food into energy that will be transported and used throughout the body. Pyridoxine acts on the nervous system to produce important neurotransmitter hormones, such as serotonin, dopamine and norepinephrine. That helps to improve a person’s mental state, helping with problems like depression and anxiety.

In women, vitamin B6 balances the production of neurotransmitters and manages to mitigate the symptoms of PMS. Studies even point out that the vitamin helps with menopausal symptoms and is also good for lactating women. Other effects of vitamin B6 also assists in maintaining healthy eyesight and preventing diseases in the retina.

The vitamin also helps in the production of hemoglobin in the blood, which improves iron transport throughout the body. Consequently it helps to prevent anemia.

What are the benefits of vitamin B6?


Vitamin B6 helps metabolize proteins consumed by food, giving more elasticity to the skin. What makes it firmer and slows the appearance of wrinkles, expression lines and other signs of aging. In addition, problems such as eczema, acne and dry skin are more easily treated in the presence of this vitamin.

Hair and nails

Like all B vitamins, vitamin B6 also has benefits for hair and nails. It acts indirectly to strengthen both hair and nails, thus preventing them from becoming brittle and falling out. In addition, vitamin B6 present in adequate levels keeps nails and hair looking beautiful.

Production of energy

Pyridoxine acts as a coenzyme in the metabolism of fats and proteins, converting them into energy for the body. What to make its presence at adequate levels in the body essential for a person to always have energy available for daily use.

Improvement of the Immune System

Vitamin B6 is directly related to the response reactions of the organism to various diseases and external agents that can trigger them. Present in the body in an ideal amount, pyridoxine helps to fight and prevent various diseases.

Improvement of the Cardiac System and Prevention of Cardiovascular Diseases

Complex B vitamins, like B6, are good for maintaining heart health and preventing cardiovascular diseases such as heart attack and stroke.

Improvement of nausea, nausea and vomiting

The adequate consumption of Vitamin B6 – Pyridoxine helps to reduce the occurrence of nausea, vomiting and nausea in pregnant women. In addition to them, it also helps to reduce and even avoid seasickness.

Brain ally

Another benefit of pyridoxine is that this vitamin helps the brain to function well. It helps prevent loss of memory and cognitive ability, reduces the risk of developing Alzheimer’s.

Improvement of side effects of pregnancy

Vitamin B6 mitigates several side effects of pregnancy, such as nausea, nausea and vomiting. In addition, breastfeeding women achieve an increase in milk production when they are adequately nourished by it.

Improved digestion

The digestion of food is favored by vitamin B6 making food processing and converting fats, proteins and sugars into energy and nutrients for the body easier.

Conditions related to the brain

Vitamin B6 operates in the production of neurotransmitters important hormones such as serotonin, dopamine and norepinephrine are responsible for the transmission of information by the brain. Since the vitamin maintains optimal levels of neurotransmitter levels, problems such as Parkinson’s can be prevented or mitigated. In addition, memory loss, depression, lack of attention can be alleviated by the proper presence of the vitamin in the body.

Vitamin B6 deficiency

The lack of vitamin B6, like any other vitamin in the B complex, harms the body’s health. In cases of severe deficiency of this micronutrient, symptoms such as nervous disorders, anemia and various skin problems can arise. In pregnant women, the lack of nutrition of this vitamin can cause deterioration of the newborn’s mental capacity.

Cramps, muscle spasms and tingling in the hands and feet can appear due to the lack of the vitamin. Being the main muscular symptoms of pyridoxine deficiency in the body. Cracks on the sides of the lips and red tongue are symptoms that arise in the mouth. A person with a vitamin B6 deficiency in the body it can still show other pertinent signs. Among these signs are

  • Severe headaches
  • Nausea and loss of appetite
  • Increase in blood pressure
  • Sudden changes in mood
  • Excessive tiredness
  • Insomnia

When signs like these are noticed, an immediate consultation to a doctor is required to see if there’s pyridoxine deficiency.

How can you get vitamin B6 in foods

Vitamin B6 is widely found in different food groups:

  • It is found mainly in foods of animal origin. Meats such as veal, chicken, beef liver and pork. 
  • Among fish, vitamin B6 can be found abundantly in trout, tuna, herring, halibut and salmon.
  • Nuts like hazelnuts and peanuts also have a good amount of pyridoxine. 
  • Bread, wheat, whole grains such as oats are also rich in vitamin B6.
  • Cauliflower, potatoes, bananas, beans and garlic are also other interesting sources of this micronutrient.

Vitamin B6 dosage – How much should you take a day?

The dosage of Vitamin B6 – Pyridoxine daily is determined according to the person’s age. Regardless of whether nutrition with this vitamin occurs through food or supplements, it is essential that it be respected. Because only then is it possible for vitamin B6 to act in a balanced way, and to act correctly for a person’s health. Check below the daily recommendation of Pyridoxine is as follows:

  • Babies from 0 to 6 months of age need to consume about 0.1 mg;
  • Babies from 7 to 12 months of age should consume about 0.3 mg;
  • Babies aged 1 to 3 years need to consume 0.5 mg daily;
  • Children aged 4 to 8 years need to consume about 0.6 mg;
  • Children from 9 to 13 years old should consume around 1 mg of pyridoxine;
  • Men aged 14 to 50 need to consume about 1.3 mg of the vitamin daily;
  • Men over 51 need 1.7 mg daily;
  • Girls aged 14 to 18 need 1.2 mg a day for proper nutrition;
  • Women between 19 and 50 years old need to consume 1.3 mg daily;
  • Women over 51 need to consume about 1.5 mg of pyridoxine during the day for adequate nutrition;
  • Pregnant women need 1.9 mg of pyridoxine during the day;
  • Breastfeeding women should consume about 2.0 mg per day of the vitamin;

How to take B6 supplement correctly

Vitamin B6 – Pyridoxine vitamin supplements usually, like most supplements, are produced in capsules. Its correct intake should respect the manufacturer’s indication, or professional medical recommendation. But in general, it is recommended to consume 1 capsule a day after one of the meals, usually lunch. This provides adequate daily vitamin B6 nutrition to keep the body properly nourished by pyridoxine.

It is worth mentioning that the consumption of vitamin supplements can only be made by children under 18 with strict medical recommendation. Pregnant and lactating women may also need a medical recommendation to take Vitamin B6 supplements safely.


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