When it comes to thinking about the healthy daily essentials, vitamin B6 may not be top of your list, but it fully deserves a place. It’s an important nutrient for energy production, mood regulation, and immunity. Here we’ll explore what vitamin B6 is, why it’s important, and how you can get the most out of supplements.
Content Outline
- What is Vitamin B6?
- What is the function of vitamin B6 in the human body?
- Vitamin B6 forms: Which is the active form?
- Vitamin B6-rich foods
- Vitamin B6 recipe: Banana and sunflower seed overnight oats
- Vitamin B6 supplements
- Why buy food-born vitamins?
What is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is essential for numerous bodily functions. Your body cannot make vitamin B6 , and because it’s water-soluble, you can’t store much of it either, so you must get it from your daily diet.
Vitamin B6 is part of the B vitamin complex that’s important for releasing energy from food and supporting your nervous and immune systems1. It’s found in lots of different foods and has a crucial role in more than 140 biochemical or enzyme reactions in the cells2.
What is the function of vitamin B6 in the human body?
Consuming adequate amounts of vitamin B6 is crucial for optimal health and wellbeing. Here are some of the science-backed ways vitamin B6 can support your health:
- Supports brain health and mood – Vitamin B6 helps your brain make key neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA). Some studies have found that low blood levels and dietary intakes of vitamin B6 are linked to depression symptoms3. A further study found that low vitamin B6 levels in the blood of 250 older adults doubled the likelihood of depression4.
- Aids energy metabolism – B6 is vital for releasing energy from food and it is involved in over 100 enzyme reactions, mostly involved in protein metabolism5.
- Immune system support – Vitamin B6 is essential for the production of T lymphocytes, a type of white blood cell, and interleukins, signalling molecules, that are important for immune responses and antibody production6.
- Hormonal and genetic processes – Vitamin B6 aids the addition of methyl groups to various molecules, including DNA, in a process called methylation7. It also has a crucial role in hormone balance, particularly with regards to estrogen and progesterone8.
- Red blood cell production – The protein, hemoglobin, which is responsible for carrying oxygen around the body, is synthesized with the help of several B vitamins, including B69.
If you haven’t got enough vitamin B6, you might notice symptoms like feeling tired, irritable, generally feeling unwell, or getting more infections and illnesses than usual.
Vitamin B6 forms: Which is the active form?
Vitamin B6 exists in several forms, including:
- pyridoxine
- pyridoxal
- pyridoxamine
However, all vitamin B6 forms must be converted in the body into the active form, pyridoxal 5’-phosphate (PLP), so that it can be used appropriately.
Any excess B6 left in the body is sent to the liver where it is oxidized to 4-pyridoxic acid (4-PA). This then leaves the body as waste in your urine10.
Vitamin B6-rich foods
Many popular everyday foods contain vitamin B6. Here are some of the best foods sources11:
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Animal sources |
Plant-based sources |
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Vitamin B6 recipe: Banana and sunflower seed overnight oats
Vitamin B6 is widely available in several foods and lends itself nicely to some hearty and delicious breakfast ideas. This banana and sunflower seed overnight oats recipe is just one example. It’s perfect for busy mornings because it’s prepared the night before and is brimming with B6.
Ingredients:
- 50g rolled oats
- ½ ripe banana, mashed
- 15g sunflower seeds
- 5g chia seeds
- ½ teaspoon ground cinnamon
- 180ml of your choice of milk (dairy or plant-based)
- 1 to 2 teaspoons honey or maple syrup (optional)
Toppings: Choose your own, we like sliced bananas, extra sunflower seeds, or a dollop of nut butter
Method:
- In a small mixing bowl, combine the oats, mashed banana, sunflower seeds, chia seeds, cinnamon and milk.
- Transfer the oat mixture into a small bowl or jar, cover and refrigerate for at least 4 hours or preferably overnight.
- In the morning, remove the oats from the fridge and give them a good stir.
- Add your chosen topping(s).
- Enjoy a creamy and nourishing breakfast that will get you set up for the day ahead.
Vitamin B6 supplements
Getting enough vitamin B6 in your diet can be challenging for some people. Taking a vitamin B6 supplement may be beneficial if you:
- cannot convert B6 into its active form – if you have a genetic or health issue that makes it difficult to convert B6 into its active form, then you may need supplementation to ensure your body has adequate levels
- follow a restrictive or plant based diet – although many plant foods contain vitamin B6, it is often available in smaller amounts or in less bioavailable forms compared to animal-based sources. So, you may need to consider supplements, especially if your diet lacks variety.
- are older – as we get older, our bodies can find it more difficult to absorb and metabolize the nutrients in our diet. Research shows that B6 requirements are greater in older adults because of reduced absorption, increased catabolism, and impaired phosphorylation processes12.
- use oral contraceptives – some studies suggest that women who use the oral contraceptive pill may have lower vitamin B6 levels and that supplementation may help relieve some side effects, such as low or changing mood13.
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are stressed – vitamin B6 is an essential cofactor in pathways related to the release of feel-good neurotransmitters. Some studies have demonstrated that high dose vitamin B6 supplements can reduce anxiety, depression and stress14.
If you think supplementing your vitamin B6 intake will be useful, there are several types available, including:
Pyridoxine hydrochloride
This is the most common supplement form of vitamin B6 and is found in both multivitamins and B-complex products. It is a stable but man-made version that is converted into the active PLP form. When taken in appropriate amounts, it is effective at maintaining B6 levels.
Pyridoxal 5’-phosphate (P-5-P)
This supplement form is readily available in the active B6 form, so your body can use it straight away without the need to convert it. It may be a more appropriate version for people who have absorption issues, liver conditions, or certain genetic conditions that reduces their body’s ability to convert B6 into its active form.
Food based B6
These supplements are derived from food sources or fermented with wholefoods. They may be better tolerated, especially for people who are sensitive to synthetic supplements. Many people report that food-based vitamin B6 sources are gentler and cause fewer side effects.
Which vitamin B6 supplement is best?
The best vitamin B6 supplement available will depend on your individual needs. For example, if you just want to top up your B6 levels, a low-dose multivitamin or B complex product is likely to be sufficient.
However, if you prefer natural or food-based options, food-born B6 supplements are a better option. These types are likely to be better absorbed and produce greater results.
Why buy food-borne vitamins?
Vitamin B6 may be small, but its impact is pretty mighty. This may even be the first time you’re hearing about it, but it has important roles in your mood, energy, and immune system.
Because your body doesn’t store it for long, getting enough every day – whether through your diet or supplementation – is paramount. You can enhance your B6 levels by choosing high-quality supplements, like those from The Clear Jar. When you buy from us you can be assured that they are:
- non-toxic
- are 100% food-based
- are additive-free
- are cost-effective
Check out our shop to explore the range.
Written by: Leanne Edermaniger
