Vitamin B6: Go-To for Energy and Focus
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.
