What Is Vitamin B6?

Vitamin B6, also called pyridoxine, is a water-soluble vitamin essential for brain function, immune health, and metabolism. It belongs to the B-vitamin family and plays a key role in amino acid metabolism, neurotransmitter production, and red blood cell formation.

What B6 Does for the body

• Energy Production: Helps break down proteins, carbs, and fats into energy by supporting over 100 enzymatic reactions.

• Brain Health: Supports neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, sleep, and cognition.

• Immune Support: Aids in producing white blood cells and antibodies to fight infections.

Synergistic Nutrients

• Folate: Works with B6 to enhance amino acid metabolism and DNA synthesis.

• Magnesium: B6 helps magnesium absorption, supporting muscle and nerve function.

How Vitamin B6 Is Absorbed

Absorbed in the small intestine via active transport. Excess is excreted in urine, so regular intake is needed. Alcohol, some medications, and poor gut health can reduce absorption.

Sources of Vitamin B6 (per 100g)

• Turkey: 0.8–1.0 mg

• Salmon: 0.6–0.8 mg

• Milk & Cheese: 0.1–0.2 mg

• Whole Eggs: 0.1–0.2 mg

• Brown Rice: 0.2–0.3 mg

• Oats: 0.1–0.2 mg

• Bananas: 0.3–0.4 mg

• Avocado: 0.2–0.3 mg

• Spinach & Kale: 0.1–0.3 mg

Daily Vitamin B6 Requirements

• Infants (0–6 months): 0.1 mg

• Children (1–3 years): 0.5 mg

• Adults (Men): 1.3–1.7 mg

• Adults (Women): 1.2–1.5 mg

• Pregnant Women: 1.9 mg

• Breastfeeding Women: 2.0 mg

Signs of Adequate Intake

• Sustained energy without fatigue

• Healthy skin and clear complexion

• Strong immune function

Signs of Deficiency

• Fatigue, irritability, depression

• Confusion, weakened immunity

• Anemia

Supplements

Available as capsules, tablets, liquid drops, or in multivitamins. Best taken with meals, morning or evening. Overuse can cause nerve damage; avoid excessive doses.

Who May Need Supplements?

• Chronic alcoholics

• Older adults

• Pregnant women

• People with malabsorption disorders

Medication Interactions

• Antibiotics, anticonvulsants, and hormonal contraceptives may affect B6 levels.

Lifestyle Factors Affecting Absorption

• Smoking lowers B6 levels.

• Poor gut health impairs absorption.

• B6 is water-soluble, so fat intake has less effect on absorption.

Cooking and Storage

• Relatively stable to heat and light.

• Proper storage helps retain vitamin content.

Myths

• B6 is only for energy (also supports brain, immune, and hormone health).

• Supplements are always better than food (balanced diet usually suffices).

Fun Facts

• Discovered in 1934 during studies on skin disorders.

• Involved in over 100 enzymatic reactions.

Environmental Considerations

• Vegan sources include fortified cereals and nutritional yeast.

• Choosing local produce reduces environmental impact.

Special Populations

• Athletes need more for energy metabolism.

• Children need adequate B6 for growth and brain development.

• Elderly may require supplements due to absorption issues.

Tracking Intake

• Use nutrition apps or food diaries.

• Blood tests can check levels if deficiency is suspected.

Recent Research (2025)

• New supplement forms with better absorption.

• Potential protective effects against neurological and cardiovascular diseases.

• Eco-friendly production methods emerging.

Vitamin B6 (Pyridoxine):Brain, Immunity, and Energy Support