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Why is it essential? Vitamin B6 promotes the proper function of dozens of crucial bodily enzymes. It is the master vitamin in the processing of amino acids, the building blocks of all proteins as well as hormones such as melatonin and neurotransmitters such as serotonin and dopamine. B6 plays an important role in brain chemistry and nervous system function. It helps produce red blood cells, promotes better immune function, and aids in the development of a healthy fetus.

Benefits and uses: Doctors and nutritionists often use vitamin B6 to help treat a number of medical conditions, including carpal tunnel syndrome, premenstrual syndrome, depression, and seizures. Other conditions that pyridoxine may help to prevent or treat include acne, asthma, attention deficit disorder, autism, canker sores, diabetes, fibrocystic breast disease, heart disease, hypoglycemia, kidney stones, morning sickness, and osteoporosis. People who are sensitive to MSG may benefit by taking extra pyridoxine. Vitamin B6 is an important nutrient for maintaining optimal mental processes, memory, and mood.

Daily requirement: The new RDI ranges from 1.3 to 2.0 mg per day for adults.

Deficiency risk factors: A marginal deficiency sometimes occurs in alcoholics, patients with kidney failure, and women using oral contraceptives. Vitamin B6 deficiencies may lead to depression, impaired immunity, skin lesions, convulsions, and mental confusion. Many nutritionally oriented doctors believe that most diets do not provide optimal amounts of this vitamin. Birth control pills, alcohol, various medical drugs, eating too much protein, and some common food dyes can reduce bodily levels of pyridoxine and increase the risk of a deficiency. Pregnant women need optimal B6.

Optimal intake: An optimal daily dosage of B6 is 25 to 50 mg. Optimal levels of the mineral magnesium will enhance the effects of B6.

Food sources: Pyridoxine is concentrated in fish, poultry, and eggs. Reliable plant sources include sunflower seeds, soybeans, lentils, Navy beans, bananas, avocados, and kale.

Recent findings: Chinese researchers investigated the usefulness of pyridoxine in treating seizures in infants and children found that the nutrient is an "effective, safe, well-tolerated, and relatively inexpensive adjunct to routine anti-epileptic drugs for treatment of recurrent seizures in children." A study of recently bereaved homosexual men found that a B6 deficiency is a significant predictor of overall psychological distress and is associated with increases in depression, fatigue, and confusion. The researchers said that the link is possibly due to B6 being a cofactor in an enzyme necessary for the synthesis of serotonin. A rat study found that pyridoxine and insulin work better than insulin alone in helping to control high blood sugar levels, suggesting a role in the treatment of diabetes. Researchers used pyridoxine’s well-known immune-related actions to suggest new agents that might be effective in chemotherapy and immunosuppressive therapy.

Safety: Long-term use of pyridoxine at 25 to 50 mg per day is safe and nontoxic. Higher amounts, such as 2,000 mg per day, can have short-term therapeutic effects but may cause side effects and be toxic over the long-term, possibly damaging sensory nerves and leading to numbness in the hands and feet as well as difficulty walking. Dosages in the range of 250 to 500 mg are usually safe but may in some cases also cause side effects if taken for more than a few months. Pregnant and lactating women should not take more than 100 mg of vitamin B6.

Types of products: Most B6 supplements provide 50 to 500 mg of pyridoxine in the form of capsules or tablets. Pyridoxal-5-phosphate, or P5P, is also sold in capsules. Vitamin B6 is found in most multi-nutrient and B complex formulas.

References

• Jiao, F.Y., et al., "Randomized, controlled trial of high-dose intravenous pyridoxine in the treatment of recurrent seizures in children," Pediatr Neurol (1997), 17(1):54–57
• Baldewicz, T., et al, "Plasma pyridoxine deficiency is related to increased psychological distress in recently bereaved homosexual men," Psychosom Med (1998), 60(3):297–308
• Nair, A.R., et al., "Effect of pyridoxine and insulin administration on brain glutamate dehydrogenase activity and blood glucose control in streptozotocin-induced diabetic rats," Biochim Biophys Acta (1998), 1381(3):351–54.
• Trakatellis, A., et al., "Pyridoxine deficiency: new approaches in immunosuppression and chemotherapy," Postgrad Med J (1997), 73(864):617–22
• Schaumburg, H., et al., "Sensory neuropathy from pyridoxine abuse," N Engl J Med (1983), 309(8):445–48.

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