What is vitamin B6?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for human health.

Our body cannot produce vitamin B6, so we must obtain it from foods.

Why do we need vitamin B6?

Vitamin B6 contributes to many bodily functions, including:

Brain development

Vitamin B6 is involved in the biosynthesis of important neurotransmitter including serotonin and dopamine.

Immunity

Vitamin B6 participate in our immune functions via the production of cytokines which are proteins involved in our body response to fight infections.

Gene expression

Vitamin B6 is implicated in the regulation of the expression of certain genes in our body.

Recommended Daily Allowance for vitamin B6

Recommended Daily Allowance for a 44-year-old male moderately active, weighting 70 kg and 175 cm tall is 1.3 mg and the Tolerable Upper Intake is 100 mg (1).

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Vitamin B6 deficiency

Vitamin B6 deficiency is rare. The signs and symptoms of deficiency include (2) :

• Microcytic anemia (small red blood cells)
• Dermatitis
• Swollen tongue
• Depression
• Confusion
• Seizure

What are the risks of too much vitamin B6?

According to the FNB (Food and Nutrition Board of the Institute of Medicine), high intakes of vitamin B6 from food sources have not been reported to cause adverse effects (3).

However, high intakes of vitamin B6 from supplements have been link to the following adverse effects:

• Progressive sensory neuropathy (loss of control of movements)
• Dermatological lesions
• Photosensitivity
• Gastrointestinal symptoms