Why Vitamin B6 Should Be Your Go-To for Energy and Focus

Feeling tired or irritable? It could be down to a Vitamin B6 deficiency. We’ll explain why.

3 MIN READ — 02/17/2025

Feeling tired or easily irritated? It might be due to a lack of vitamin B6. This vitamin is a true all-rounder: from energy production and immune defence to healthy skin and a strong nervous system, B6 is involved in almost everything. We’ll show you why Vitamin B6 is so important and where you can find it.

What is Vitamin B6 and Why Does Your Body Need It?

Vitamin B6 is an essential micronutrient that plays a key role in both physical and mental health. The term refers to a group of chemically similar compounds that the body can convert into the active form Pyridoxal phosphate. Plant-based foods and supplements usually contain Pyridoxine, the most stable form, while animal products contain Pyridoxal and Pyridoxamine.

Vitamin B6 acts as a cofactor for over 150 metabolic reactions in the body, including:

  • Amino acid metabolism: Helping convert amino acids, ensuring a more flexible supply regardless of dietary intake.
  • Nervous system: Supporting the synthesis of neurotransmitters and neuromodulators for proper communication within the nervous system.
  • Glucose metabolism: Releasing glucose from stored glycogen, providing energy when blood sugar levels are low.
  • Blood formation: Contributing to the production of haemoglobin, which carries oxygen from the lungs to tissues throughout the body.
  • Fat metabolism: Synthesising sphingolipids, specialised fats that regulate vital functions such as immune response, blood clotting, and bone growth.

Which Foods Contain Vitamin B6?

Vitamin B6 can be found in many plant-based and animal-based foods. Excellent sources include:

  • Meat: Beef, chicken, pork, turkey, goose
  • Fish: Tuna, salmon, sardines, mackerel
  • Nuts and seeds: Pistachios, sunflower seeds, hazelnuts, walnuts, peanuts
  • Vegetables and fruits: Red bell peppers, sweet potatoes, potatoes, Brussels sprouts, avocado, banana

Smaller amounts are also present in everyday foods like wholemeal bread, rice, milk, eggs, and most fruits and vegetables.

Note: Vitamin B6 is sensitive to light and heat, meaning it can be lost during cooking or prolonged storage, so fresh and minimally processed foods are best.

How Much Vitamin B6 Do You Need Daily?

The German Nutrition Society recommends a daily intake of 1.4 milligrams of vitamin B6 for women and girls aged 15 and older, and 1.6 milligrams for men and boys over 15. Pregnant women should aim for 1.5 milligrams in the first trimester and 1.8 milligrams in the second and third trimesters, while breastfeeding women need 1.6 milligrams per day.

When Can a Vitamin B6 Deficiency Occur?

Although vitamin B6 is found in many everyday foods, a deficiency can still occur, especially in diets high in processed foods, with frequent dieting, or due to certain health conditions. Elderly people and those with chronic illnesses are also more prone to deficiencies due to reduced appetite.

What Are the Symptoms of a Vitamin B6 Deficiency?

Symptoms of a Vitamin B6 deficiency can include mental changes such as confusion, irritability, and "brain fog", a weakened immune system and more. But these symptoms can also be caused by other conditions, so it’s important to have a blood test to confirm whether a vitamin B6 deficiency is present.

At a Glance

  • 01.

    Vitamin B6 is a vital multitasker that supports over 150 processes in the body, including amino acid metabolism, neurotransmitter production, glucose energy, blood formation, and immune defence.

  • 02.

    You can find it in a variety of foods, including meat, fish, nuts, and vegetables, but it’s sensitive to heat and light, so cooking and storage can reduce its availability.

Article Sources

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

5: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

Hormonal System

6: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.