vitamin b6 benefits

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Nutrients

 Benefits of vitamin B-6  Originally Published: February
21, 2003

Resources for Columbia Students Printer Friendly Version 

Dear Alice,

What are the benefits of taking vitamin B6?

Dear Reader,

Vitamin B-6 is primarily involved in protein metabolism, but also
functions, to a lesser degree, in carbohydrate and fat metabolism.
This vitamin, also called pyridoxine, pyridoxamine, and pyridoxal, is
necessary for the functioning of numerous enzymes inside our bodies.
Since it is a co-factor to many enzymes, it is necessary for many of
them to work. Because of this, Vitamin B-6 plays a role in a wide
variety of metabolic reactions, it is recommended (although not always
accurately) for a diverse spectrum of conditions, such as improved
mood and nervous system functioning, increased immunity, decreased
inflammation, arthritis relief, among others.

Because pyridoxine is involved in so many reactions in the body,
claims have been made for it to help alleviate a wide variety of
conditions. One of its functions involves the synthesis of
neurotransmitters (chemicals involved in the transmission of nerve
impulses between nerve cells) in the brain. It seems to make sense
that vitamin B-6 could be useful in alleviating depression and other
symptoms of Premenstrual Syndrome (PMS). However, a review of all of
the studies done on the symptoms of PMS finds this claim unproven. For
example, some studies show that pyridoxine helps with symptoms of PMS,
while others show no effect. Many of the studies were poorly
conducted, so reliable conclusions can't be drawn from them. We do
know that oral contraceptives and other estrogens can interfere with
Vitamin B-6's metabolism, reducing its levels in the blood. No one
knows exactly how much this decrease would raise one's need for the
vitamin.

Another area with conflicting research is for the treatment of Carpal
Tunnel Syndrome. Usually this condition is caused by repetitive hand
and/or wrist motions, causing inflammation in a certain region of the
wrist. The results of the studies show inconsistent results. The
subjects also were administered large doses, in excess of the
Tolerable Upper Level of 100 milligrams of vitamin B-6 a day.

Homocysteine is an amino acid that, when levels are elevated, may lead
to increased risk for heart disease. Vitamin B-6, along with folic
acid and vitamin B-12, can help lower homocysteine levels in the
blood. It isn't known yet if this actually decreases development of
heart disease and/or protects against heart attacks.

Vitamin B-6 may be effective in treating kidney stones, but only in
people who have a certain heredity disorder — type 1 primary
hyperoxaluria, which is a genetic disorder that causes affected people
to have excessive levels of oxalates or kidney stones. It doesn't help
people with kidney stones who do not have this condition. It also may
be effective in treating children who have low serotonin levels and
have ADHD (Attention Deficit Hyperactivity Disorder). It doesn't help
kids with ADHD who do not have low serotonin levels.

Some conditions Vitamin B-6 does not help, but claims have been
erroneously made for, include treating high cholesterol, diabetic
neuropathy, or children with autism.

Vitamin B-6 is widely available through foods, with deficiencies being
rare. It's found in meat, poultry, fish, eggs, whole grains, legumes
(bean and peas), potatoes, yeast, bananas, corn, cabbage, yams,
prunes, watermelon, and avocado. The Recommended Dietary Allowance
(RDA) is:

1.3 milligrams per day for adults 19 - 50 years

1.5 mg/day for women over 50 years

1.7 mg a day for men older than 50 years

Even though this is a water-soluble vitamin, avoid amounts above the
upper limit, which can cause reversible nerve damage, even at this
level.

Eating well-balanced healthy food, including plenty of pyridoxine-rich
foods, is recommended. You can easily obtain your daily needs of
Vitamin B-6 through food, including these vitamin B-6 rich food
sources:

Banana, medium size

0.6 mg

Chicken breast, 3 oz., roasted

0.5

Pork loin, 3 oz., roasted

0.4

Baked potato with skin, 3 oz.

0.35

Watermelon, 1 cup

0.23

Black beans, boiled, 1 cup

0.12  

Alice

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