All the benefits of vitamin B6 and how to boost your levels
If you were to open your supplement drawer, would you find vitamin B6 in there alongside magnesium and vitamin D? Most likely not. That’s because this micronutrient gets little attention in the supplement world, even though it plays a role in many biochemical processes. Vitamin B6 plays an important role in energy metabolism, the nervous system and the production of key neurotransmitters that influence how we think, feel and sleep. “It’s a shame that vitamin B6 gets so little attention,” says Christiane Mensching, a specialist in general medicine with a focus on preventive medicine and chief physician of geriatrics.“Vitamin D is obvious because you can see the consequences of a deficiency, such as osteoporosis or bone fractures. Fatigue, concentration problems or mood swings—possible consequences of a vitamin B6 deficiency—are, by contrast, much harder to pin down.”
What exactly is vitamin B6?
But let’s start with the question: What exactly is vitamin B6? Vitamin B6 is the collective term for several related compounds, the biologically active form of which is called pyridoxal-5-phosphate (PLP). This acts as a coenzyme (a molecule that supports enzymes in their work). More than 100 enzymatic reactions in the body depend on vitamin B6, particularly in protein, fat and carbohydrate metabolism. In short, without sufficient vitamin B6, metabolic processes that convert nutrients into energy cannot function optimally.
Why this vitamin is so important for the brain and mood
B6 is just as important for the brain and all its functions and connections. It is needed so that the body can produce neurotransmitters such as serotonin, dopamine, norepinephrine and GABA. These neurotransmitters regulate, among other things, mood, attention, motivation, stress management and sleep. While serotonin and dopamine are closely linked to emotional wellbeing and concentration, GABA has a calming effect and supports sleep regulation. Mensching explains: “Vitamin B6 is essential for the production of these neurotransmitters. A deficiency can therefore manifest not only as fatigue or concentration problems, but also as mood swings, nervousness or sleep disturbances.” In fact, scientific studies show that a vitamin B6 deficiency can contribute to neurological and psychological symptoms. The European Food Safety Authority (EFSA) also confirms the link between an adequate intake of vitamin B6 and normal nervous system function as well as normal mental function.
Vitamin B6 and energy metabolism
In addition to its importance for the brain, vitamin B6 plays a central role in energy metabolism. It helps the body efficiently utilise carbohydrates, fats and proteins and makes stored energy, such as glycogen available. It’s also involved in the formation of red blood cells, which transport oxygen throughout the body. Vitamin B6 plays an important role in the breakdown of the amino acid homocysteine as well. “Elevated homocysteine levels are associated with an increased risk of cardiovascular disease. Accordingly, this marker is becoming increasingly important, particularly in preventive and longevity medicine,” said the doctor.
Vitamin B6 Is especially important for women and PMS
The menstrual cycle and its unpleasant symptoms also benefit from adequate vitamin B6 stores. Several clinical studies and meta-analyses suggest that an adequate supply of vitamin B6 can alleviate some PMS symptoms such as irritability, depressive mood or emotional tension, although the strength of the evidence varies depending on the symptom. “PMS is often accompanied by feelings of guilt, aggression, sleep disturbances or severe mood swings,” says Mensching. “Women who suffer from these symptoms in particular should make sure their vitamin B6 levels are within the normal range.”
Where can you find vitamin B6?
But where can you find vitamin B6 other than in supplement form? “In both animal and plant-based foods,” says Mensching. Good sources include poultry, meat and eggs, as well as potatoes, legumes, whole-grain products, oatmeal, bananas and nuts and seeds.
Important: vitamin B6 should not be supplemented without a medical evaluation
The daily requirement for vitamin B6 is about 1.4 to 1.6 milligrams for adults. During certain life stages, such as pregnancy or under particular stress, the requirement may be higher. However, more is not automatically better. Vitamin B6 is one of the few water-soluble vitamins, according to the doctor, that can cause side effects when taken in consistently high doses. Long-term overdose can cause, among other things, numbness or tingling. That’s why Mensching strongly advises against taking high-dose vitamin B6 supplements on your own: “It’s absolutely essential to measure your levels, both before starting supplementation and while taking it. This is the only way to ensure that there is neither a deficiency nor an excess.” In fact, levels may be too low before supplementation begins and become too high during supplementation. Therefore, supplementation should always be supervised by a doctor, but the body’s needs should never be underestimated.
This article first appeared on Vogue.de
