Vitamin B6

Vitamin B6 is a water-soluble group of compounds that include pyridoxine, pyridoxal and pyridoxamine. The latter two are converted into the active form, pyridoxine, in the body.

Why you need it

Pyridoxine is essential for the proper functioning of over 60 enzymes. It is needed for the synthesis of genetic material, amino acids, proteins and for metabolizing body stores of carbohydrate (glycogen) and essential fatty acids. As it is water soluble, it is readily lost from the body. Regular intakes of vitamin B6 are essential for the health of rapidly dividing cells such as those found in the gut, skin, hair follicles and marrow.

Pyridoxine is sometimes called the immune booster as it is needed by cells that produce antibodies and fight infection (lymphocytes). It increases production of antibodies and the number and activity of T4-helper lymphocytes. It is therefore undergoing investigation in the treatment of infectious diseases, AIDS and cancer.

Vitamin B6 is involved in the synthesis of some brain chemicals (neurotransmitters) that pass messages from one brain cell to another and pass impulses down nerve-endings.

It helps to regulate the function of sex hormones and is often helpful in the treatment of pre-menstrual syndrome.

Research

A recent analysis of nine trials involving over 900 women has confirmed that high doses of up to 100mg vitamin B6 daily can help reduce symptoms in women with premenstrual syndrome, including premenstrual depression.

Recent research provides preliminary evidence that people with chronic fatigue syndrome are lacking in some B group vitamins, including vitamin B6. Taking supplements may therefore help people with long-term tiredness.

A raised blood level of the amino acid, homocysteine, is now recognized as an important risk factor for developing coronary heart disease and stroke. Homocysteine is formed in the body from the breakdown of the dietary amino acid, methionine. Normally, its level is tightly controlled by three different enzymes that convert homocysteine to cysteine - a safe end product used by cells for growth. When certain B vitamins are lacking, including vitamin B6, this conversion cannot occur so efficiently and potentially harmful levels of homocysteine build up in the circulation. Taking supplements of B group vitamins (folic acid plus vitamins B6 and B12) has been shown to lower homocysteine levels in people with raised homocysteine levels - especially in older people. Results from following over 600 women for 14 years shows that those with the highest intakes of folic acid and vitamin B6 had the lowest risk of coronary heart disease after other factors such as smoking and intakes of alcohol, fat and vitamin E were taken into account.

Vitamin B6 supplements may protect against kidney stones as it decreases the production of a chemical, oxalate, that is found in many kidney stones.

Lack of vitamin B6 can cause carpal tunnel syndrome, which improves when B6 supplements are taken.

Vitamin B6 at a dose of 30mg daily for five days can help to relieve the severity of nausea due to
morning sickness in early pregnancy.

Vitamin B6 supplements (20mg daily for three months) can improve memory in older people.

How much you need

The EC RDA for vitamin B6 is 2mg. In general, the more protein you eat, the more vitamin B6 you need.

Symptoms that may be due to lack of vitamin B6 include

recurrent mouth ulcers (aphthous ulceration)
split lips
red, inflamed tongue
burning skin
anaemia
headache
mild depression
anxiety
irritability
bloating
tender breasts
vegetarians are at risk of vitamin B6 deficiency

Foods containing vitamin B6 include

yeast extract
whole-grain cereals
liver
soya products
bananas
walnuts
meat
oily fish
brown rice
green, leafy vegetables
avocado
egg yolk
royal jelly

Vitamin B6 is destroyed by cooking and by exposure to light.

Vitamin B6

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