Vitamin B6 is a water-soluble vitamin, necessary for converting proteins into energy. Get information on the health benefits, sources, functions and deficiency of Vitamin B6.

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Vitamin B6 Benefits

Vitamin B6 is an essential nutrient that is required by the body to convert proteins into energy. Also known by the name of 'Pyridoxine', it is classified as a water-soluble vitamin, which gets eliminated from the body along with urine. This is the reason why it is necessary for you to provide a constant supply of vitamin B6 to your body. In the following lines, we have provided some more information on the health benefits, sources, functions and deficiency of Vitamin B6, to help you explore it fully.
 
Health Benefits 
  • It can be used to treat depression and other symptoms that occur during premenstrual syndrome.
  • It helps in the absorption of vitamin B12 by the body.
  • It has been associated with improved mood and nervous system functioning.
  • It is believed to be helpful in treating inflammation and providing relief from arthritis.
  • Vitamin B6, along with folic acid and vitamin B-12, can help lower homocysteine levels in the blood.
  • Studies have shown that it might be effective in treating kidney stones, especially in those people who have type 1 primary hyperoxaluria.
  • It is good for children who have ADHD (Attention Deficit Hyperactivity Disorder), along with low serotonin levels.
  • It plays an important role in metabolism of intestinal amino acids and also in their absorption by the body.
  • Vitamin B6 supplements can help relieve morning sickness in pregnant women.
 
Recommended Daily Intake
 
Age Group
Male (mg/day)
Female (mg/day)
0-6 months 
0.1 (AI)
0.1 (AI)
7-12 months 
0.3 (AI)   
0.3 (AI)   
1-3 years 
0.5
0.5
4-8 years 
0.6
0.6 
9-13 years   
1.0 
1.0 
14-18 years
1.3 
1.2 
19-59 years and above
1.3    
1.3
50 years and above
1.7
1.5
 
 
Sources
 
  • Avocados
  • Bananas
  • Beef liver and ground beef
  • Black beans
  • Chicken
  • Eggs
  • Fish
  • Fortified cereals
  • Ham
  • Hazelnuts
  • Lentils
  • Nuts and seeds
  • Oats
  • Pork
  • Potatoes
  • Salmon
  • Shrimp
  • Soybeans
  • Spinach
  • Sunflower seeds
  • Tuna
  • Turkey
  • Watermelon
  • Whole grains 
Functions 
  • Important for breaking down protein, fats and carbohydrates
  • Aids the synthesis of neurotransmitters in the brain
  • Helps the process of making antibodies and thus, keeps the immune system strong
  • Promotes the production of red blood cells
  • Aids normal functioning of the brain
  • Necessary for the functioning of numerous enzymes in the body 
Deficiency
The following symptoms will be seen in case of deficiency of Vitamin B6.
 
  • Cracking, dry skin, especially on lips and tongue
  • Difficulty in walking
  • Dizziness
  • Fatigue
  • Hair loss
  • Insomnia
  • Irritability
  • Loss of appetite
  • Moodiness
  • Muscle weakness
  • Nervousness
  • Seizures
  • Weakness

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