What it is
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is part of the B-complex group of vitamins. It is necessary for the proper functioning of the brain and nervous system, and it plays a role in the synthesis of hormones, enzymes, and red blood cells. It is also involved in the metabolism of carbohydrates, fats, and proteins. The history of vitamin B6 as a dietary supplement dates back to the early 20th century, when it was first isolated from rice bran in 1934. In the following decades, vitamin B6 was found to be effective in treating a number of medical conditions, including sideroblastic anemia, carpal tunnel syndrome, and premenstrual syndrome. It was also found to be effective in reducing the severity of morning sickness in pregnant women.
Vitamin B6 belongs to the B-complex group of vitamins. It is classified as a vitamin because it is essential for human health and cannot be synthesized by the body. Vitamin B6 is necessary for the proper functioning of the brain and nervous system, and it plays a role in the synthesis of hormones, enzymes, and red blood cells. It is also involved in the metabolism of carbohydrates, fats, and proteins.
Vitamin B6 is available on the market in a variety of forms. The most common forms of vitamin B6 supplements are tablets and capsules, which are taken orally. These forms are available in various dosages, ranging from 10 milligrams to 100 milligrams. Vitamin B6 is also available as a liquid, which can be taken orally or added to food or beverages. Some people also use creams or lotions that contain vitamin B6 for skin conditions, although the effectiveness of these forms for these purposes is not well established. It is important to follow the instructions on the label or to talk to a healthcare provider before starting a vitamin B6 supplement.
How it works
The pharmacology of vitamin B6 is complex and not fully understood. It is thought to work by activating enzymes that are involved in the synthesis of neurotransmitters and other biologically active compounds. It may also have antioxidant properties, which means it can protect cells from damage caused by harmful substances called free radicals. Vitamin B6 is also involved in the synthesis of several enzymes and neurotransmitters. One of the enzymes that is activated by vitamin B6 is tryptophan pyrrolase, which is involved in the synthesis of serotonin, a neurotransmitter that plays a role in mood regulation. Vitamin B6 is also involved in the synthesis of dopamine and norepinephrine, which are neurotransmitters that are involved in mood, motivation, and attention.
Vitamin B6 is also involved in the synthesis of heme, a component of red blood cells, and the metabolism of amino acids, which are the building blocks of proteins. It activates enzymes that are involved in the synthesis of hemoglobin, the protein in red blood cells that carries oxygen to the body's tissues. Vitamin B6 is also involved in the metabolism of homocysteine, a toxic amino acid that is associated with an increased risk of heart disease.
There is some evidence that vitamin B6 may be helpful in improving neurocognition, which refers to the functions of the brain that are involved in mental processes such as thinking, learning, and memory. Some studies have found that vitamin B6 may be helpful in reducing the severity of symptoms in people with depression, anxiety, and other mental health conditions. However, more research is needed to determine the exact role of vitamin B6 in neurocognition and the optimal dosage for this purpose.
Vitamin B6 is generally considered safe when taken at recommended doses. However, taking high doses of vitamin B6 supplements for extended periods of time can cause nerve damage and other side effects. The most common side effects of vitamin B6 supplements include nausea, stomach pain, and loss of appetite. Taking high doses of vitamin B6 supplements may also cause tingling or numbness in the hands and feet, balance problems, and difficulty walking. It is important to talk to a healthcare provider before starting a vitamin B6 supplement, particularly if you have a medical condition or are taking other medications.
How it is taken
Some people use vitamin B6 supplements to ensure that they are getting enough of this essential nutrient. It is typically taken orally in the form of tablets, capsules, or liquids. The dosage of vitamin B6 supplements varies depending on the individual's age, sex, and other factors, such as their overall health and the specific health condition being treated.
In general, the minimum effective dose of vitamin B6 is 10 milligrams per day, while the maximum safe dose is 100 milligrams per day. It is important to talk to a healthcare provider before starting a vitamin B6 supplement to determine the appropriate dosage.
There is no specific time of day that is best to take vitamin B6 supplements. It can be taken at any time of day, as long as it is taken consistently. Some people find it helpful to take their supplements with meals to help with absorption, while others prefer to take them on an empty stomach. It is important to follow the instructions on the label or to talk to a healthcare provider for guidance on the best way to take vitamin B6 supplements.
References and further reading:
Vitamin B6. In: Zempleni J, Rucker RB, McCormick DB, Suttie JW, editors. Handbook of vitamins. 5th ed. Boca Raton: CRC Press; 2015. p. 231-71.
Eilander A, Hiddink GJ, Tamen A, van Dusseldorp M, van Staveren WA. Supplementation with vitamin B-6 does not enhance cognitive function in elderly Dutch women. Am J Clin Nutr. 2006 Jun;83(6):1420-7.
Rucklidge JJ, Andrade C, Gately D, Blampied NM. Vitamin-mineral treatment of attention-deficit hyperactivity disorder in adults: double-blind randomised placebo-controlled trial. Br J Psychiatry. 2014 Mar;204(3):306-15.
Barrett B, Herbert V. Vitamin B-6. In: Herbert V, editosr. The vitamins: fundamental aspects in nutrition and health. 2nd ed. San Diego: Academic Press; 2002. p. 371-412.
Blum K, Novotny S, Chen A, Chen TJ, Downey R, Braverman ER. The role of nutrient supplementation in addiction recovery. J Psychoactive Drugs. 2002 Mar-Apr;34(1):33-41.