12 Health Benefits of Pyridoxine (Vitamin B6), Food Sources and Side Effects

 

Pyridoxine, often known as vitamin B6, is a necessary vitamin that supports overall bodily health. This vital nutrient is crucial for maintaining healthy neuron and immune systems as well as brain development. 

Your body needs vitamin B6, sometimes referred to as pyridoxine, for many processes. It has positive effects on the body's health, including enhancing mood and supporting brain health.

It's important for red blood cell and neurotransmitter production, protein, lipid, and glucose metabolism, and other processes.

Vitamin B6 must be obtained from food or supplements because your body is unable to create it on its own.

Getting enough vitamin B6 is crucial for good health and may even help to prevent and treat chronic conditions.

Here are 12 vitamin B6 health benefits, all supported by research.

1-A Stronger Immune System:

The immune system functions better thanks to the assistance of vitamin B6 in chemical processes. Vitamin B6-rich meals will assist your body fight off infections. Low levels of vitamin B6 have been related in studies involving older persons to a weak immunological response.

Antibodies made from vitamin B6 protect the body from bacterial, fungal, viral, and other diseases. It aids in the creation of fresh red and white blood cells, both of which are necessary to support the immune system. Vitamin B6-rich foods will aid the body's defense mechanisms against infection. Low vitamin B6 levels have been linked by several researchers to weakened immunological responses in older persons.

2-Keep Your Heart Safe:

Vitamin B6 may lessen the risk of heart disease and clear blocked arteries.

According to research, those with low blood levels of vitamin B6 are nearly twice as likely to develop heart disease as those with high amounts of the vitamin.

This is probably a result of B6's ability to lower excessive homocysteine levels linked to several disease processes, including heart disease.

B6 is effective in avoiding heart disease, according to human research.

A randomized controlled experiment with 158 healthy adults who had siblings with heart disease split the participants into two groups: one received a placebo for two years while the other received daily doses of 250 mg of vitamin B6 and 5 mg of folic acid.

In comparison to the placebo group, the B6 and folic acid group experienced lower homocysteine levels and fewer abnormal cardiac tests after exercise, putting them at a decreased overall risk of developing heart disease.

This essential component also assists your body in maintaining healthy levels of homocysteine, an amino acid that aids in protein synthesis but, if levels rise too high, can cause blood clots or blood vessel blockages.

3-Could Enhance Mood and Reduce Depressive Symptoms:

The modulation of mood is significantly aided by vitamin B6.

This is partially because this vitamin is required for the production of neurotransmitters including serotonin, dopamine, and gamma-aminobutyric acid (GABA), which control emotions.

High blood levels of the amino acid homocysteine, which have been connected to depression and other psychiatric conditions, may be reduced by vitamin B6.

Studies have indicated that low blood levels and intakes of vitamin B6 are linked to depressive symptoms, particularly in older persons who are at a higher risk for B vitamin insufficiency.

Depression is prevented and the mood is regulated by vitamin B6. It increases the release of serotonin, a hormone that improves mood and lowers stress, anxiety, and sadness.

4-Kidney Stones is Treated:

Vitamin B6 supplements lower the incidence of kidney stone formation and recurrence. When there is a large excretion of oxalate in the urine, crystal formation is more likely to occur.

Oxalate excretion in the urine has been shown to decrease in response to high dosages of vitamin B6. Therefore, those who have calcium oxalate stones benefit from increased vitamin B6 intake. 

5-May Improve Brain Health and Decrease Risk of Alzheimer's:

Although there is conflicting evidence, vitamin B6 may help with brain health and Alzheimer's disease prevention.

On the one hand, B6 can lower high blood levels of homocysteine, which may raise the risk of Alzheimer's.

But it's not obvious if a drop in homocysteine corresponds to better brain health or a slower pace of cognitive decline.

High doses of B6, B12, and folate decreased homocysteine levels in a randomized controlled trial involving more than 400 persons with mild to severe Alzheimer's disease, but they did not affect on the rate of deterioration in brain function when compared to a placebo.

To fully comprehend the role of vitamin B6 in enhancing brain health, an additional study examining the impact of this vitamin on homocysteine levels and cognitive function is required.

6-Avoid and Treat Anemia:

Vitamin B6 may be useful in preventing and treating anemia brought on by a deficiency because of its part in the synthesis of hemoglobin.

A molecule called hemoglobin transports oxygen to your cells. Your cells don't receive enough oxygen when your hemoglobin level is low. As a result, you can become anemic and experience fatigue or weakness.

There has been little study on utilizing vitamin B6 to treat anemia because vitamin B6 deficiency is regarded to be uncommon in the majority of healthy persons.

The most potent type of vitamin B6 was shown to be effective in treating the symptoms of anemia in a 72-year-old lady who had low B6 levels, according to a case study.

Anemia has been related in studies to low levels of vitamin B6 and iron, especially in pregnant women and women who are of childbearing age. When your body doesn't produce enough hemoglobin to transport oxygen to the tissues, anemia develops.

Red blood cell production is aided by vitamin B6. Studies have shown that it can aid in the treatment of a rare genetic illness called sideroblastic anemia, which affects how your body makes red blood cells.

7-Pyridoxine For Healthy Skin:

The formation and maintenance of skin depend on vitamin B6. Dermatitis and poor skin health are linked to this vitamin deficiency.

Collagen is a protein found in the skin that is essential for maintaining the strength and youthful appearance of the skin. Vitamin B6 increases the production of collagen. Additionally, it helps in the treatment of skin conditions like melanoma and psoriasis.

The skin becomes more hydrated, and moisturized, and has an overall better texture thanks to vitamin B6. It combats inflammation and inhibits the negative effects brought on by an overabundance of inflammatory chemicals.

Pyridoxine plays a significant role in numerous skin-care products as well.

8-Might Be Effective in Treating PMS Symptoms:

Premenstrual syndrome, or PMS, symptoms like anxiety, despair, and irritability have been treated with vitamin B6.

Because it plays a part in the production of neurotransmitters that control mood, researchers believe that vitamin B6 helps with emotional symptoms associated with PMS.

In a three-month trial involving more than 60 premenopausal women, it was discovered that 50 mg of vitamin B6 daily reduced PMS symptoms of fatigue, irritability, and depression by 69%.

However, women who got a placebo also reported improved PMS symptoms, indicating that there may have been some placebo effect in play when it came to the efficiency of the vitamin B6 supplement.

Another small study discovered that 50 mg of vitamin B6 and 200 mg of magnesium per day greatly reduced PMS symptoms throughout one menstrual cycle, including mood swings, irritability, and anxiety.

These results are encouraging, although they are constrained by the small sample size and brief duration. Before suggestions can be made, more investigation is required to determine the security and efficiency of vitamin B6 in reducing PMS symptoms.

It lessens the severity of PMS and raises people's quality of life in general. Studies have also shown that eating foods high in vitamin B6  daily reduces PMS-related bodily symptoms such as heart palpitations, bloating, and edema.

9-May Treat Rheumatoid Arthritis-Related Inflammation:

Rheumatoid arthritis symptoms might be lessened by vitamin B6.

Low amounts of vitamin B6 may be caused by the high levels of inflammation brought on by rheumatoid arthritis.

It's not clear, though, if B6 supplements help patients with this illness experience less inflammation.

In a 30-day trial involving 36 rheumatoid arthritis-afflicted adults, 50 mg of vitamin B6 per day rectified low blood levels of the vitamin but did not reduce the body's synthesis of inflammatory chemicals.

On the other hand, a study of 43 persons with rheumatoid arthritis who got either 100 mg of vitamin B6 plus 5 mg of folic acid daily or 5 mg of folic acid alone revealed that after 12 weeks, levels of pro-inflammatory molecules were much lower in those who received B6.

The disparity in vitamin B6 dosage and research duration may be the cause of these studies' inconsistent findings.

More research is required, however, it seems that taking high doses of vitamin B6 pills over time may help rheumatoid arthritis sufferers reduce their symptoms of inflammation.

10-Might Help With Pregnancy Nausea:

For many years, pregnant women have utilized vitamin B6 to relieve morning sickness and vomiting.

In reality, it is a component of Diclegis, a drug frequently prescribed to alleviate morning sickness.

Morning sickness may be helped by vitamin B6, which plays multiple important roles in supporting a healthy pregnancy, although researchers are unsure of why. 

After five days of treatment, a daily dosage of 30 mg of vitamin B6 significantly decreased nausea symptoms compared to a placebo in research including 342 pregnant women in the first 17 weeks of their pregnancies.

Another study evaluated the effects of ginger and vitamin B6 on 126 pregnant women's episodes of nausea and vomiting. The findings demonstrated that, after four days, consuming 75 mg of B6 daily reduced symptoms of nausea and vomiting by 31%.

According to this research, morning sickness can be effectively treated with vitamin B6 even for shorter periods than a week.

Before beginning any supplements, discuss taking B6 with your doctor if you want to use it to treat morning sickness.

11-Might Encourage Eye Health and Prevent Diseases of the Eye:

Vitamin B6 may help prevent eye conditions, particularly age-related macular degeneration, a condition that causes visual loss in older people.
High blood levels of circulating homocysteine have been related in studies to a higher risk of AMD.

Getting adequate vitamin B6 may minimize your risk of developing this condition since it lowers high homocysteine levels in the blood.

Although these findings imply that B6 may help prevent AMD, it is unclear if B6 by itself would have the same positive effects.

Low blood levels of vitamin B6 have also been related in studies to eye problems that obstruct veins that lead to the retina. The lowest blood levels of B6 were found to be strongly related to retinal diseases in a controlled investigation involving more than 500 individuals.

Your risk of age-related macular degeneration (AMD) may be lower if you take B6 supplements.

Additionally, proper blood levels of B6 may shield the retina from problems. However, more study is required.

12-Might Reduce Cancer Risk:

Getting enough vitamin B6 may help reduce your risk of getting some cancers.

It is unclear why B6 may help prevent cancer, but experts believe it has something to do with the antioxidant's capacity to combat inflammation, which has been linked to both cancer and other chronic diseases.

Both adequate food consumption and blood levels of B6 were linked to lower chances of colorectal cancer, according to a study of 12 research. The risk of acquiring this type of cancer was almost 50% reduced in people with the highest blood levels of B6.

According to studies on vitamin B6 and breast cancer, having adequate blood levels of the vitamin is linked to a lower risk of the illness, particularly in postmenopausal women.

There is no correlation between vitamin B6 levels and the risk of developing cancer, according to other studies.

To determine the precise function of vitamin B6 in cancer prevention, additional research that uses randomized trials as opposed to simple observational studies is required.

It is yet unknown whether consuming vitamin B6 in foods or supplements can reduce your risk of getting cancer. Early research, however, points to a connection between consuming enough B6 and other B vitamins and a decreased risk of certain cancers, including colon cancer.

Food Sources of Vitamin B6:

Vitamin B6 can be found in many foods. People who eat a balanced diet are less likely to become deficient. A deficit can be caused by illnesses and some drugs.

These are reliable sources: dependable sources of vitamin B6

• Chickpeas 1.1 milligrams (mg), or 65% of the daily dose (DV), are present in one cup. 
• Roasted chicken breast (3 ounces) gives 0.5 mg or 29% DV, 
•  Beef liver (3 ounces) provides 0.9 mg or 53% DV.
• A cup of potatoes has 0.4 mg or 25% DV.
• Bananas a medium  has 0.4 mg or 25% DV. 
• Tofu  a half cup has 0.1 mg or 6% DV.
•  Nuts  ounce has 0.1 mg or 6% DV.

B6 can also be found in:

• Fortified food including morning cereals 
•  Salmon
• A marinara sauce 
• Ground beef
• Waffles
• Cottage cheese
• Squash
•  Rice
• Raisins
• Onion
• Watermelon
• Whole-grain flour
• Milk
• Potatoes
• Carrots

Dietary Supplements:

Multivitamins, supplements including other B complex vitamins, and stand-alone supplements all contain vitamin B6. Although some supplements contain PLP, pyridoxine (in the form of pyridoxine hydrochloride [HCl]) is the vitamin B6 component that is most frequently found in supplements. There are oral capsules, pills, including sublingual and chewable varieties, and liquid supplements for vitamin B6. The amount of vitamin B6 absorbed from supplements is comparable to that from food sources and does not significantly vary depending on the kind of supplement. Although the body readily absorbs high therapeutic concentrations of vitamin B6, most of the vitamin is swiftly excreted in the urine.

Between 28% and 36% of the general population take vitamin B6 supplements. Children under the age of nine and adults over the age of 51 are more likely than people of other ages to take vitamin B6 pills.

Side Effects:

Supplementing with too much vitamin B6 may have unfavorable side effects.

Food sources of vitamin B6 are not likely to cause vitamin B6 toxicity. The amount of supplements could hardly be consumed through eating alone.

The risk of nerve injury and discomfort or numbness in the hands or feet increases with daily B6 supplement doses of more than 1,000 mg. Even after taking merely 100–300 mg of vitamin B6 per day, some of these negative effects have been recorded.

Due to these factors, individuals should take no more than 100 mg of vitamin B6 daily.

Rarely does the amount of B6 needed to treat certain medical disorders go over this level. Consult your doctor if you want to take more than the safe upper limit.