Medically reviewed on May 17, 2022 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.
Table of contents
Vitamin B6 is a nutrient that also goes by the name “pyridoxine.” The body uses it to help break down your food—specifically protein and carbohydrates—and convert food into energy . B6 also assists in the formation of hemoglobin, a protein that allows you to move oxygen and carbon dioxide through the blood, helping prevent anemia .
In other words, vitamin B6 intake is important, and it may have benefits beyond those we’ve described.
So what is vitamin B6 good for? Should you be supplementing with B6? We’ll answer that by looking at what happens when you have low levels of B6. In this guide, we’ll also explore the other potential benefits of B6 vitamins for your mood, immune function, and more.
Most people will get enough B6 through well-rounded consumption of foods. You may be wondering what foods have B6. These include:
Normally, if you’re not getting enough B6 through your food sources, you will also be deficient in other B vitamins, such as folic acid. This can lead to several issues, including :
Certain conditions make you more susceptible to a vitamin B6 deficiency, including:
While many people will get enough vitamin B6 through their diet, taking a supplement is a good idea if you have a B6 deficiency.
Even if you don’t have a deficiency, you may want to consider vitamin B6 supplementation. According to a 2003-2004 study, certain subgroups of the population may still benefit from vitamin B6 supplementation even if they are receiving the recommended amount of B6 through their diet .
If you decide to supplement with B6, you might experience the following benefits.
As mentioned earlier, a B6 deficiency is sometimes associated with depression or confusion. It follows that supplementing with B6 may lead to a better overall mood. While this may not be true for everyone, there have been findings that support the idea that vitamin B6 supplements can help reduce symptoms of depression.
For instance, a 2008 study by Anne C. Curtin and Carol S. Johnston in the Journal of Dietary Supplements showed that B6 supplementation worked better than a placebo in reducing depressive symptoms among women who:
The study was double-blind, featuring one group that took vitamin B6 supplements and one group that received placebos. The vitamin supplement group reported a 20% reduction in depressive symptoms, while the placebo group reported an 11% rise in symptoms .
While this is just one study focused on a particular subgroup, it supports the theory that B6 supplementation can have a positive effect on mood.
A lack of vitamin B6 can lead to problems with the immune system. Often, this occurs when the body is unable to respond adequately to the B6 in the diet. By improving overall intake, supplementation can help strengthen the immune system.
A study in the European Journal of Clinical Nutrition provides support for this concept. A 14-day study of critically ill patients found that people using large doses (50-100mg) of B6 supplementation had better immune markers than those in a control group who did not use any supplementation .
While healthy individuals may not have any issues with their B6 intake, supplement options could be important for supporting immune health for those who experience deficiency.
The idea that B6 may help with cognitive function has a solid basis. People suffering from dementia may demonstrate a decline that correlates with reduced levels of B6, B12, and folic acid. Therefore, B6 supplementation might help brain function or at least slow any deleterious effects .
A 2007 meta-analysis found that evidence for these claims was inconclusive. While one study suggested benefits to long-term memory, other studies showed no significant differences between B6 supplementation and placebo. High doses of B6 may still help brain function, but so far the data does not fully support this hypothesis .
Several studies have investigated B6 supplementation to alleviate the symptoms of premenstrual syndrome (PMS). During a 1999 meta-analysis of nine studies, B6 supplements were shown to affect :
Although this meta-analysis included nine separate studies, they focused on a total of 940 patients—a small sample size. More studies have since been done to back up these findings and have shown the promise of B6 in alleviating symptoms of anxiety . While there are no firm conclusions, there is a strong basis for the idea that B6 supplementation can reduce PMS and anxiety symptoms.
While B6 won’t improve your vision enough that you can suddenly stop wearing glasses, it may be useful in preventing age-related macular degeneration (AMD) . A 2008 study in the Archives of Internal Medicine focused on 5,205 women over the age of 40. All the participants had either cardiovascular disease (CVD) or three or more risk factors for CVD or AMD. They were split into two groups, receiving either:
After an average of 7.3 years, the results of those who developed age-related macular degeneration were:
While this certainly doesn’t show that supplementation is a cure-all, it does support the idea that supplementation can reduce the risk of developing AMD.
Sideroblastic anemia is a condition in which the red blood cells are unable to use the iron in the blood to make hemoglobin (even if iron levels are sufficient). As a result, it can cause:
While this condition can sometimes be caused by a drug or toxin, it can also be hereditary. B6 supplementation can also be effective in treating anemia for some people .
B6 deficiency might present an increased risk of cardiovascular disease. Consequently, it’s been theorized that B6 supplementation might reduce this risk.
A 2019 study of 9,142 participants found that B6 supplementation reduces the instances of heart conditions in men . However, there was no benefit for female participants. While more research is needed, this study suggests that B6 could also improve heart health.
While there are links between low B6 levels and overall inflammation in the body, supplementation is not necessarily recommended to combat inflammation. This is because there is also a possible linkage between high B6 and inflammation .
B6 supplements may still be useful in reducing inflammation in some people, but should not be taken prophylactically for this purpose. If you are worried about inflammation, talk with your healthcare provider before starting any dietary supplements.
Insufficient B6 can lead to several health issues. So how much B6 do you need per day? Currently, the recommended daily amount of B6 is as follows :
While having too little B6 can result in the problems we’ve discussed, an excessive amount of the vitamin can also be dangerous. Taking supplements of 200mg or more per day has been linked with peripheral neuropathy, which is a loss of feeling in the arms and legs. While this will likely go away after ceasing the use of the supplement, there is a chance this condition can become permanent .
What’s the final word on B6 supplementation? In some cases—especially for people with a B vitamin deficiency—supplementation can prevent negative health outcomes including anemia and mood issues.
If you're looking to boost your B6 intake, consider trying the Everlywell vitamin B6 supplement option. Each bottle comes with a 30-day supply and you can save 10% with a monthly subscription.
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