9 Health Benefits of Vitamin B6: Boost Brain, Mood & Prevent Diseases

Vitamin B6, or pyridoxine, is essential for maintaining overall health. This water-soluble vitamin helps support brain function, improve mood, and manage the metabolism of proteins, fats, and carbohydrates. Since the body can’t produce vitamin B6 on its own, it’s crucial to include it in your diet or take supplements.

Most people get enough vitamin B6 from foods like fish, meat, leafy greens, and legumes. However, certain groups, such as pregnant women, might be at risk of deficiency, which can affect the nervous system and immune function.

Ensuring you consume adequate vitamin B6 not only supports optimal health but can also aid in preventing and managing chronic diseases, emphasizing the nutrient’s vital role in daily wellness.

1. Enhance Mood and Alleviate Depression Symptoms

Vitamin B6 plays a key role in mood regulation by supporting the creation of neurotransmitters like serotonin, dopamine, and GABA, which manage emotions.

It also helps lower homocysteine levels, high levels of which have been linked to depression and other mental health issues.

Studies reveal that individuals, especially older adults, with low vitamin B6 intake or blood levels are more likely to experience depressive symptoms.

For instance, research involving 250 older adults showed that vitamin B6 deficiency doubled the risk of depression. However, taking vitamin B6 supplements has not been effective in preventing or treating depression.

2. Supports Brain Health and May Lower Alzheimer’s Risk

Research on Vitamin B6’s role in brain health and Alzheimer’s prevention is mixed. Some studies show that high doses of B6, B12, and folate lower homocysteine levels and reduce brain wasting in adults with cognitive impairment.

However, other research with over 400 individuals found that while homocysteine decreased, brain function decline wasn’t slowed.

Also, a review of 19 studies concluded that B6 supplements didn’t improve brain function or reduce Alzheimer’s risk. More studies on B6 alone are needed to determine its effectiveness.

3. Aids Hemoglobin Production, Helping Prevent and Treat Anemia

Vitamin B6 is essential for hemoglobin production, ensuring cells receive enough oxygen. Low hemoglobin can cause anemia, leading to weakness and fatigue.

Research links vitamin B6 deficiency to anemia, especially among pregnant women and those of childbearing age.

Although B6 deficiency is uncommon in healthy adults, a case study showed that a 72-year-old woman improved her anemia symptoms with active vitamin B6.

Also, a study of 56 pregnant women taking 75 mg daily experienced reduced anemia symptoms when iron treatments weren’t effective. Further research is needed to confirm B6’s benefits for other groups.

4. Relieve Symptoms of PMS

Vitamin B6 has shown promise in easing premenstrual syndrome symptoms like anxiety, depression, and irritability.

In a three-month study involving over 60 premenopausal women, taking 50 mg of vitamin B6 daily improved symptoms by 69%.

Also, combining 50 mg of vitamin B6 with 200 mg of magnesium significantly reduced mood swings and anxiety during one menstrual cycle.

While some improvements might be due to a placebo effect, these findings highlight vitamin B6’s potential role in managing PMS. More research is needed to confirm its effectiveness.

5. Could Help Ease Nausea During Pregnancy

Vitamin B6 is widely recognized for alleviating pregnancy-related nausea. Studies show that daily supplements can significantly reduce symptoms:

Study	Participants	Dosage	Result
Study 1	342 women	30 mg/day	Reduced nausea after 5 days
Study 2	126 women	75 mg/day	Decreased nausea and vomiting by 31% in 4 days
Study 3	77 women	40 mg twice daily	Lowered mild to moderate nausea

Combining vitamin B6 with doxylamine enhances effectiveness, reducing nausea and vomiting by up to 70%.

6. Reduce Heart Disease Risk by Preventing Artery Blockages

Maintaining adequate vitamin B6 levels significantly lowers heart disease risk. Studies show that individuals with low B6 have nearly double the likelihood of developing heart disease compared to those with higher levels.

This protective effect stems from B6’s ability to reduce homocysteine, a compound linked to artery blockages. In animal research, rats lacking B6 exhibited increased cholesterol and artery lesions.

Also, a two-year trial with 158 adults found that participants taking 250 mg of B6 daily had lower homocysteine levels and fewer abnormal heart tests during exercise than those on a placebo.

7. Potentially Lowers Cancer Risk

Research indicates that adequate vitamin B6 intake may reduce the risk of certain cancers. A review of 12 studies found that individuals with the highest blood levels of B6 had nearly a 50% lower risk of colorectal cancer.

Also, sufficient B6 is linked to a decreased risk of breast cancer, especially in postmenopausal women.

While some studies show no connection between B6 levels and cancer risk, the overall evidence highlights its potential protective benefits. Ongoing research is necessary to fully understand vitamin B6’s role in cancer prevention.

8. Supports Eye Health and May Help Prevent Eye Diseases

Prevent age-related macular degeneration (AMD), a common vision loss in older adults, with vitamin B6. Lower homocysteine levels, which are linked to an increased AMD risk, by taking B6.

Find that a seven-year study involving over 5,400 female health professionals discovered daily supplements of B6, B12, and folic acid lowered AMD risk by 35–40% compared to a placebo.

Link low B6 levels to retinal disorders, as shown in a controlled study of over 500 participants, highlighting B6’s role in maintaining eye health.

9. Reduce Inflammation Linked to Rheumatoid Arthritis

Individuals with rheumatoid arthritis often experience low vitamin B6 levels due to high inflammation.

A 30-day study involving 36 adults showed that taking 50 mg of vitamin B6 daily corrected these deficiencies but didn’t reduce inflammatory molecules.

In contrast, another study with 43 adults revealed that 100 mg of vitamin B6 combined with 5 mg of folic acid significantly lowered pro-inflammatory molecules after 12 weeks.

These differing outcomes suggest that higher doses and longer supplementation periods may be necessary to achieve anti-inflammatory benefits, though additional research is essential.

Potential Side Effects of Too Much Vitamin B6

Excessive intake of Vitamin B6 (pyridoxine) can lead to a variety of side effects, particularly when consumed in high doses over extended periods. Here are the key potential side effects associated with too much Vitamin B6:

Peripheral Neuropathy

Excessive intake of vitamin B6 supplements can lead to peripheral neuropathy, a condition marked by nerve pain and numbness.

Chronic consumption of high doses, such as 1.6 grams daily over 12 to 40 months, has been linked to severe and progressive sensory neuropathy.

Symptoms often include ataxia and loss of coordination, and their severity tends to increase with higher doses. Fortunately, discontinuing supplements typically halts the progression of these neurological symptoms.

Gastrointestinal Issues

High doses of vitamin B6 may cause various gastrointestinal disturbances. Individuals taking more than 500 mg daily might experience nausea and heartburn.

These symptoms can disrupt daily activities and overall well-being, making it essential to adhere to recommended dosages to avoid discomfort.

Skin Reactions

Taking too much vitamin B6 can result in painful skin lesions and photosensitivity. Dermatological issues may become disfiguring, causing significant distress.

Also, exposure to sunlight might exacerbate these skin reactions, highlighting the importance of monitoring vitamin B6 intake to maintain healthy skin.

Cognitive Effects

Exceeding the recommended vitamin B6 levels can impact cognitive functions. High doses may lead to confusion and difficulty concentrating, affecting daily tasks and mental clarity.

These cognitive disturbances underline the need for balanced vitamin B6 consumption to support optimal brain health.

Muscle Control Issues

Vitamin B6 overdose is associated with impaired muscle control, including ataxia and loss of coordination.

Such muscle control issues can hinder movement and balance, increasing the risk of falls and injuries. Maintaining appropriate vitamin B6 levels is crucial for preserving motor skills and overall physical stability.