Vitamin B6

Vitamin B6 – The Mood, Hormone & Nervous System Vitamin

A lack of B6 can lead to mood fluctuations, heightened stress difficulties, more anxiety, sleep issues, joint pain, and a greater likelihood of illness.

Vitamin B6 is essential for brain function, hormone balance, and the production of key neurotransmitters like serotonin, dopamine, and GABA.

It also supports immune health and is needed for breaking down proteins.

B6 is especially important for women, as it helps manage PMS symptoms, supports progesterone production, and may help alleviate nausea during pregnancy.

Why B6 Matters

B6's power lies in its ability to build the brain's "calm chemicals" while taming stress hormones. For women navigating hormonal shifts, stress, or mood disorders, ensuring active B6 status (with supporting cofactors) can be transformative—but always collaborate with a healthcare provider to address root causes and avoid risks.

Vitamin B6: Your Brain's Biochemical Ally Against Anxiety & Depression

Vitamin B6 isn't just a nutrient—it's a master regulator of brain chemistry. Its ability to ease anxiety and depression stems from its role as an essential cofactor in synthesising key neurotransmitters that govern mood, stress response, and emotional resilience. Here's how it works:

1. Serotonin Production ("The Calm Molecule")

• B6 is required to convert tryptophan (from protein) → 5-HTP → serotonin.

• Low serotonin is linked to depression, anxiety, OCD, and sleep issues.

• Without adequate B6, this pathway stalls, potentially lowering serotonin levels and worsening mood disorders.

  
  

2. GABA Synthesis ("The Brake Pedal for Anxiety")

• B6 helps convert glutamate (an excitatory neurotransmitter) → GABA (gamma-aminobutyric acid).

• GABA calms overactive neurons, reducing anxiety, panic, and insomnia.

• B6 deficiency can lead to low GABA, leaving the brain in a state of hyperarousal.

  
  

3. Balancing Stress Hormones

• B6 modulates the HPA axis (hypothalamus-pituitary-adrenal), your body's stress-response system.

• It helps regulate cortisol and adrenaline, high levels of which drive anxiety and agitation.

• Studies show B6 deficiency correlates with elevated stress hormones.

  
  

4. Neurotransmitter Harmony

• Beyond serotonin and GABA, B6 aids in producing:

  • Dopamine (motivation, pleasure)

  • Norepinephrine (alertness, focus)

  • Glycine (calming)

• Imbalances in these chemicals are hallmarks of both depression and anxiety.

Vitamin B6: A Woman's Ally for Hormonal Balance, Breast Comfort & Nausea Relief

For women navigating the complex symphony of hormones, Vitamin B6 (pyridoxine) is a truly indispensable nutrient.

It acts as a crucial cofactor in over 150 enzymatic reactions, many central to female health, including neurotransmitter synthesis (like serotonin and GABA for mood), red blood cell formation, and critically, hormone metabolism and regulation.

• B6 helps metabolise estrogen and progesterone.

• Estrogen dominance (common in PMS, perimenopause) depletes B6 and disrupts GABA/serotonin, worsening mood swings and anxiety.

  
  

Supplementing B6 (often with magnesium) is a well-studied strategy for PMDD and cyclical mood disorders.

This makes B6 particularly valuable for addressing common, often cyclical, challenges. One significant area is cyclical mastalgia (breast pain/tenderness) linked to the menstrual cycle. Research suggests B6 may help modulate hormone levels and reduce prostaglandins, potentially easing this discomfort when used appropriately.

Perhaps even more well-known is B6's role in combating morning sickness, specifically nausea and vomiting of pregnancy (NVP).

It's a first-line recommendation from organisations like ACOG (American College of Obstetricians and Gynaecologists), with studies showing doses of 10-25 mg can significantly reduce nausea for many expectant mothers.

Beyond these key issues, B6 also supports energy levels, helps manage PMS/PMDD symptoms, and plays a role in preventing certain types of anaemia.

Other essential roles of Vitamin B6

1. Supporting Sleep-Wake Cycles

Vitamin B6 plays a key role in the production of melatonin, the hormone that regulates your sleep-wake cycle.

Here's how:

• B6 helps convert tryptophan into serotonin, a neurotransmitter that influences mood.

• Serotonin is then converted into melatonin, which signals to your body when it's time to sleep.

Low B6 levels can disrupt this chain, potentially making it harder to fall asleep or maintain restful sleep.

2. Energy: Helping Your Body Release Fuel from Food

Vitamin B6 is essential for enzymes that break down:

• Carbohydrates into glucose (your body's primary fuel)

• Proteins into usable amino acids

It helps your cells convert food into usable energy, particularly during exercise or periods of stress. Without enough B6, you may feel sluggish, mentally foggy, or fatigued — even if you're eating enough calories.

3. Immunity: Supporting White Blood Cell Production

B6 is crucial for a healthy immune response:

• It supports the creation and activation of white blood cells, which defend your body against infection.

• It also plays a role in producing antibodies, your immune system's memory tools.

Low B6 levels are linked to weakened immunity, especially in older adults or those under chronic stress.

4. Blood Sugar: Helping Keep Glucose Stable

Vitamin B6 helps regulate blood sugar levels by supporting:

• Gluconeogenesis – the process of making glucose from protein when blood sugar drops

• Glycogen breakdown – releasing stored sugar from the liver during fasting or exercise.

This makes B6 especially important for mood stability, energy, and preventing blood sugar crashes, particularly if you're prone to hypoglycemia.

5. Homocysteine: Protecting Heart and Brain Health

B6 helps break down homocysteine, an amino acid that can build up in the blood and damage blood vessels if not properly metabolised.

Working alongside B12 and folate, B6 keeps homocysteine in check — reducing the risk of:

• Heart disease

• Cognitive decline

• Mood disorders linked to elevated homocysteine

Chronically low B6 can contribute to high homocysteine levels, even with a healthy diet.

Always consult your healthcare provider before starting B6 supplementation, especially during pregnancy or for persistent breast pain, as excessive doses (typically >100 mg/day long-term) can cause neurological side effects (see toxicity risk below).

Recommended Daily Intake (RDI)

Adults (19–50 years): 1.3 mg/day

Women 51+ years: 1.5 mg/day

Men 51+ years: 1.7 mg/day

Pregnancy: 1.9 mg/day

Lactation: 2.0 mg/day

B6 needs can triple with high protein intake, stress, alcohol use, and hormonal changes.

Synergy:

B6 works best with B9 (folate) and B12. Magnesium and zinc also enhance its effects.

Signs of Vitamin B6 Deficiency

Irritability, anxiety, or low mood

Fatigue or brain fog

Hormonal imbalances or PMS

Tingling in hands and feet (peripheral neuropathy)

Cracks at the corners of the mouth or a sore tongue

Poor immune function

Nausea during pregnancy (may be reduced with B6)

Crucially, remember that B6 needs active conversion by Vitamin B2 (riboflavin), which itself relies on iodine, selenium, and molybdenum.

Top Food Sources of Vitamin B6

Food Portion B6 (mg) % RDI (Adults age 19–50)

Chickpeas (cooked) 1 cup 1.1 mg 85%

Turkey (cooked) 100 g 0.7 mg 54%

Salmon (cooked) 100 g 0.6 mg 46%

Potato (baked) 1 medium 0.6 mg 46%

Sunflower seeds ¼ cup (35 g) 0.5 mg 38%

Chicken breast (cooked) 100 g 0.5 mg 38%

Banana 1 medium 0.4 mg 31%

Avocado 1 medium 0.4 mg 31%

Spinach (cooked) 1 cup 0.4 mg 31%

Unfortified nutritional yeast 2.5 heaped teaspoons 4mg 300%

Note: B6 is heat- and light-sensitive, so some is lost during cooking or food processing.

Why Keeping a 5-Day Food Diary Can Reveal a Lot About Your B6 Intake (Especially with a Free App Like Cronometer)

If you're unsure whether you're getting enough vitamin B6 from your diet, tracking your food for just five days can be surprisingly revealing — especially with a free app like Cronometer.

Cronometer doesn't just count calories — it gives you a detailed breakdown of your daily nutrient intake, including vitamin B6. You'll quickly spot whether you're consistently meeting your needs or falling short, even if you're eating a seemingly healthy diet.

One of the most valuable features is that it enables real-time experimentation. Try adding B6-rich foods like turkey, sunflower seeds, chickpeas, or bananas — and watch how your numbers shift. Even a few strategic food swaps can significantly impact your B6 intake.

If you're using one of my sample meal plans to boost specific nutrients, remember that it's just a starting point. Cronometer allows you to personalise things — adjusting for your tastes, lifestyle, and what's already in your kitchen.

Spending just five days logging your food can give you a clearer view of how well your current diet supports all of your nutrient levels — and show you where small, targeted changes can pay off.

Example Meal Plan to Meet the RDI

Omnivore Option

Breakfast: 0.8 mg

Boiled egg and avocado toast (1 avocado – 0.4 mg)

Banana (0.4 mg)

Lunch: 1.5 mg

Grilled chicken breast (100 g – 0.5 mg)

Baked potato (1 medium – 0.6 mg)

Steamed spinach (1 cup – 0.4 mg)

Dinner: 0.6 mg

Grilled salmon (100 g – 0.6 mg)

Brown rice and steamed broccoli

Daily Total: ~2.9 mg — exceeds the RDI

Vegan Option

Breakfast: 0.9 mg

Oats with milk, banana (0.4 mg), and sunflower seeds (0.5 mg)

Lunch: 1.1 mg

Chickpea salad (1 cup – 1.1 mg) with roasted sweet potato

Dinner: 0.8 mg

Stir-fried tempeh and spinach (1 cup – 0.4 mg) with brown rice and avocado (0.4 mg)

Daily Total: ~2.8 mg — more than meets the RDI

Vitamin B6 Supplements – Do You Need Them?

Vitamin B6 supplements may be necessary or beneficial for certain people, especially when dietary intake is inadequate or needs are increased.

Deficiency is uncommon but can occur, especially in:

1. Malnourished individuals

Alcoholics (alcohol impairs absorption and increases excretion)

People with chronic kidney disease or on dialysis

Older adults (reduced absorption and dietary intake)

Those with liver disease or malabsorption disorders (e.g. celiac, IBD)

2. Pregnant and Breastfeeding Women

Increased need for B6 during pregnancy and lactation to support fetal brain development and reduce nausea and vomiting in early pregnancy.

The American College of Obstetrics and Gynaecology (ACOG) recommends monotherapy with 10–25 mg of vitamin B6 three or four times a day to treat nausea and vomiting in pregnancy (higher only under supervision).

3. People with Certain Medical Conditions

People with B12 deficiency and those who have high Homocysteine Levels Benefit from B6, as it helps convert homocysteine.

Pyroluria (controversial, often treated with B6 + zinc)

MTHFR mutations (may benefit more from P5P, the active form of B6)

Our Experience

Elliot found supplementing B6 very beneficial. He suffered from nausea and terrible anxiety, but these resolved when he took over 100mg of pyridoxine P5P a day.

He took the capsules for a month at a time, and then had a break to check if he still needed them. This is important because long-term supplementation can cause toxicity (see below), but this is mitigated by using the active P5P form of B6.

Elliot found that Allergy Research Group's pyridoxine P5P was effective, whereas Life Extension's version was not.

Amazon has a suitable liquid version here: (paid link).

Epigenetics B6 Vitamins, P5P Supplement 50ml Liquid Drops

Note: P5P versions of B6 that include copper, calcium, or magnesium may not work as they can form insoluble solids that you cannot absorb (check the ingredients, including fillers).

Dosage is Critical:

• Therapeutic Range: 20–50 mg/day is common for mood support (under medical guidance).

  
  

Toxicity Risk:

B6, also known as pyridoxine, needs to be activated into the form Pyridoxal-5'-Phosphate (P5P) so that our cells can use it.

Vitamin B2 (riboflavin) is essential for converting Vitamin B6 into its active form.

Low B2 levels cause inactive B6 (pyridoxine) to accumulate, leading to elevated serum pyridoxine levels, which can cause toxicity symptoms while also presenting symptoms of functional B6 deficiency. (B2's function requires sufficient iodine, selenium, and molybdenum - see my B2 blog for details)

Carnivores face an elevated risk of B6 excess.

Risks of Vitamin B6 Excess:

Chronic Overdose (>100 mg/day):

Neurological:

Sensory neuropathy (numbness, itching in hands, feet, legs), impaired coordination (difficulty running, typing).

Skeletal:

Bone pain.

Other:

Loss of libido, insomnia, heart palpitations, depression, and anxiety.

Acute Overdose:

Photosensitivity, nausea, heartburn, skin lesions.

Severe Potential Consequences:

Profound calcium deficiency, muscle pain.

Drug Interactions 

Hydralazine (for high BP) Apresoline

Penicillamine for Wilson's disease or rheumatoid arthritis

Oral contraceptives can deplete B6 over time

Levodopa in Parkinson's disease (if not combined with carbidopa)

Isoniazid (TB drug): Antagonises B6.

Antiepileptics (valproate, phenytoin): Deplete B6.

For more information, please visit https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

This is not medical advice; it is for informational purposes only.