Vitamin B6 Benefits, Deficiency & Sources

Vitamin B6, also known as pyridoxine, is one of the vitamins included in the vitamin B complex family. All B vitamins, including vitamin B6, play an important role in a range of physical and psychological functions. They are most known for helping to maintain a healthy metabolism, nerve function, liver function, skin health, eye health, as well as help to boost levels of energy.

What is vitamin B6 good for?

Vitamin B6 has several derivatives, including pyridoxal, pyridoxal 5-phosphate and pyridoxamine. These are all important compounds involved in numerous biological functions. Vitamin B6 is used by the body every single day since it plays a part in such major functions including movement, memory, energy expenditure and blood flow. Therefore, a vitamin B6 deficiency can show up in many different symptoms, some only temporary but others more serious.

Vitamin B6 helps the body to maintain a healthy nervous system, to make hemoglobin that carries oxygen in red blood cells throughout the body, to provide energy from the food that we eat, to balance blood sugar levels, to act as a natural pain treatment, to boost mood, and also to create antibodies that our immune system uses to protect us. Yes, it’s that vital.
Preventing a Vitamin B6 Deficiency

A vitamin B6 deficiency is rare in western, developed nations where most people acquire enough calories and aren’t experiencing malnourishment. In fact, some experts feel that some people actually consume too high of levels of vitamin B6 and that this may be even more common in the general population than a vitamin B6 deficiency is.

The recommended amount of vitamin B6 for an average adult who is under the age of 50 is 1.3 milligrams. Normally, this amount is relatively easy to get from your diet, assuming you eat enough calories in general.

However, for vitamin B6 benefits, the intake recommendation jumps up as you get older, with experts recommending that adults over 50 get up to 1.7 milligram daily. The increase in vitamin B6 that is needed as someone ages makes older people more prone to experiencing a vitamin B6 deficiency.
Symptoms of Vitamin B6 Deficiency

Although a deficiency is not very common, studies have linked a vitamin B6 deficiency with an increased risk for a range of different disorders and symptoms.