The Health of Benefits of Vitamin B6

Vitamin B6 is a water-soluble vitamin. It represents a group of substances with vitamin B activity. They are derivatives of 3-hydroxy-2-methylpyridine: pyridoxine (PN, alcohol), pyridoxal (PL, aldehyde), pyridoxamine (PM, amine) and their 5′-phosphorylated forms. PLP serves mainly as a coenzyme for about 100 enzymes in amino acid metabolism in the way of transamination, decarboxylation, and elimination. PMP exclusively acts as a coenzyme for transaminases (transferase, oxidoreductase, hydrolase, lyase). Vitamin B6 has many functions in various systems of the body (immune system, nervous system, gluconeogenesis, lipid metabolism, erythrocyte function, hormone modulation, gene expression, niacin formation). Deficiency symptoms are hard to diagnose and equal those of deficiencies of niacin and riboflavin. In context with high homocysteine levels dementia may occur. Some drugs reduce vitamin B6 concentration, especially when they are taken chronically (then vitamin B6 status should be monitored): hydrazines, chelators, antibiotics, oral contraceptives, l-dopa, alcohol. In developed countries, a mixed diet is sufficient to take up the recommended 1.5/1.2 mg day−1 for males and females, respectively.

What the research says

Research on the use of vitamin B-6 for specific conditions shows:

Heart and blood vessel disease and stroke. Researchers had previously believed that vitamin B-6, when combined with folic acid (vitamin B-9) and vitamin B-12, might prevent diseases of the heart and blood vessels by reducing the levels of an amino acid in the blood (homocysteine). However, studies show that the combination of these vitamins doesn't seem to reduce the risk or severity of cardiovascular disease and stroke.

Morning sickness. Vitamin B-6 might reduce the severity of morning sickness during pregnancy. If you have persistent nausea and vomiting, your pregnancy care provider might prescribe vitamin B-6 supplements.

Premenstrual syndrome (PMS). There is some evidence that vitamin B-6 might reduce symptoms of PMS; however, these studies are considered to be low quality.

Sideroblastic anemia. Vitamin B-6 is effective at treating this genetic type of anemia.

Food Sources

Vitamin B6 is found in a variety of animal and plant foods.

Beef liver

Tuna

Salmon

Fortified cereals

Chickpeas

Poultry

Some vegetables and fruits, especially dark leafy greens, bananas, papayas, oranges, and cantaloupe