✅ What Is Vitamin B6?

Vitamin B6 is a water-soluble B vitamin that exists in several forms, but the most active in the human body is pyridoxal 5'-phosphate (PLP).

It acts as a coenzyme in over 100 enzyme reactions, mostly involved in protein metabolism, as well as neurotransmitter synthesis and immune support.

🔧 What Does B6 Do in the Body?

🧠 1. Brain & Nervous System Function

• Helps produce neurotransmitters like:

  • Serotonin (mood)

  • Dopamine (reward)

  • GABA (calm)

• Supports cognitive development and memory

💪 2. Protein Metabolism

• Breaks down amino acids from food

• Helps create non-essential amino acids as needed

• Supports muscle function and repair

🩸 3. Red Blood Cell Production

• Involved in the production of hemoglobin, which carries oxygen in the blood

• Supports iron metabolism

🛡️ 4. Boosts Immune Function

• Helps maintain a healthy immune response

• Important for lymphocyte (white blood cell) activity

🌿 5. Hormone Balance

• Can help ease PMS symptoms and mood swings

• May support healthy hormonal cycles in women

⚠️ Signs of B6 Deficiency

Deficiency is uncommon but can occur with:

• Alcoholism

• Certain medications (e.g. isoniazid, hydralazine, birth control pills)

• Malabsorption

Symptoms may include:

• Irritability or depression

• Confusion or brain fog

• Fatigue

• Cracks at the corners of the mouth

• Sore, swollen tongue

• Tingling or numbness in hands/feet (peripheral neuropathy)

• Weakened immune response

🥚 Where to Get Vitamin B6

✅ Top Food Sources:

Food Notes

Poultry (chicken, turkey) Rich and bioavailable

Tuna and salmon Excellent sources

Beef and pork Good animal sources

Potatoes and sweet potatoes Great plant-based options

Bananas Easy everyday fruit source

Fortified cereals Reliable backup

Spinach and other leafy greens Moderate

Chickpeas and lentils Best plant-based protein sources

Avocados Bonus source with healthy fats

💊 Supplements:

• Available as pyridoxine HCl (common form) or P5P (active form)

• Found in B-complex, multivitamins, or standalone capsules

• Sometimes used for:

  • PMS symptoms

  • Nausea in pregnancy

  • Mood and energy support

🛑 Can You Get Too Much?

Yes—but only from high-dose supplements.

• Long-term use of high doses (>100 mg/day) can cause nerve damage, numbness, or tingling

• RDA:

  • 1.3–1.7 mg/day (adults)

  • Upper limit: 100 mg/day

🧠 Final Thoughts

Vitamin B6 is your body’s neurochemical engineer—balancing mood, powering muscles, building blood, and helping you cope with stress.

To support your B6 levels:

• Eat a diet rich in lean proteins, potatoes, greens, and legumes

• Consider a B-complex during high-stress periods or if on certain medications

• Choose P5P form for better absorption if you have issues with conversion