Vitamin B6 benefits

Vitamin B6 is a water-soluble nutrient present in many commonly consumed foods – making it relatively easy to include in a balanced diet. As with most water-soluble vitamins, the body stores only limited amounts of B6. This means we depend on a consistent intake through diet, or supplements when dietary intake falls short.

Read more about vitamin B6 sources in our blog: Vitamin B6 in food

Groups with higher needs or increased risk of deficiency of B6

In otherwise healthy individuals with a balanced diet, B6 deficiency is uncommon. But in certain situations, the body’s requirements may be elevated, or its ability to absorb and utilise the vitamin may be reduced. In such cases, it can be difficult to meet the need through diet alone.

These groups include:

Vitamin B6 deficiency symptoms

Vitamin B6 (pyridoxine) helps with over 100 different processes in the body, mostly by supporting enzymes in its active form, called pyridoxal-5-phosphate (PLP). Because it’s involved in so many important functions, a lack of B6 can affect many different parts of the body.

Some of the physical signs of deficiency include cracks at the corners of the mouth, a sore or swollen tongue, and a weaker immune system. The skin can also become dry, flaky, or irritated, as B6 plays a role in collagen production – which helps keep the skin healthy and strong.

A deficiency can also affect the nervous system. Some people may feel confused, irritable, or have trouble concentrating. In more serious cases – especially in infants – seizures can occur.

Study: 36-year-old man with B6 deficiency due to alcohol misuse

A study published in Journal of Epilepsy Research in 2015 describes the case of a 36-year-old man in South Korea who developed seizures due to a severe vitamin B6 deficiency. He had been drinking more than three bottles of Soju (a Korean spirit) every day for weeks – often without eating. Over time, his poor nutrition and high alcohol intake led to nausea, weight loss, and eventually repeated seizures.

When he was admitted to the hospital, standard epilepsy medication didn’t help. Brain scans and other tests showed no abnormalities, but blood tests revealed a critically low vitamin B6 level. After receiving 12 mg of pyridoxine (vitamin B6) daily, the seizures stopped completely. His vitamin levels returned to normal, and he remained seizure-free for over six months.

This case shows that vitamin B6 deficiency can lead to serious neurological symptoms – not only in infants, as commonly believed, but also in adults. People with chronic alcohol use and poor diet may be especially vulnerable, and B6 deficiency should be considered if seizures don’t respond to standard treatment.

Vitamin B6 for pregnancy

During pregnancy, the body’s demand for certain nutrients increases – and vitamin B6 is one of them. It helps support the production of red blood cells and plays a key role in the baby’s healthy development, particularly of the brain and nervous system. Vitamin B6 is also frequently used to help reduce pregnancy nausea and morning sickness, which are the reasons why B6 is a common ingredient in prenatal multivitamin supplements.

A study showed that some expecting women with anemia who did not respond to iron supplementation were also deficient in vitamin B6. When given vitamin B6 supplementation, their anemia improved. The same study found that blood levels of vitamin B6 drop significantly during the third trimester.

Did you know that vitamin B6 helps regulate collagen synthesis, supporting the skin’s structure and maintenance. That’s why we’ve included B6 as one of the supporting ingredients in Purovitalis Rewind Liquid Collagen. Get to know more here:

The paradox of vitamin B6 and nerve pain

Vitamin B6 is both a protector and a potential threat to your nerves. It’s crucial for nerve function, helping your body produce neurotransmitters and maintain healthy nerve signals. But in high doses, especially through supplements, this essential vitamin can cause the very damage it’s meant to prevent.

A 2023 systematic review shows that too much B6 can lead to sensory neuropathy, with symptoms like tingling, burning, or numbness in the hands and feet. At the same time, low B6 levels — often seen in people with diabetes, kidney disease, or poor absorption — may also contribute to nerve problems.

Because of this, finding the right vitamin B6 dosage for nerve pain is not always straightforward — both too little and too much can be harmful. The key is balance — not more, not less, but just enough.

Vitamin B6 for anxiety

According to the WHO, anxiety disorders are the most common mental health conditions globally, affecting 301 million people in 2019. A randomized, double-blind study from the University of Reading in 2022 investigated whether high-dose vitamin B6 could reduce symptoms of anxiety. Participants received either 100 mg of vitamin B6, 1000 µg of B12, or a placebo daily for one month.

The results showed that those who received vitamin B6 reported a noticeable reduction in anxiety, especially in cases of generalized anxiety. Researchers believe this effect is linked to B6’s role in the production of GABA.

While the study found no strong effect on depression scores, it suggests that vitamin B6 may be a simple and low-risk option for individuals experiencing mild to moderate anxiety. Same goes for Vitamin B6 and sleep quality (B6 may be beneficial for restless leg syndrome).

However, it’s important to note that the dose used in the study (100 mg/day) is significantly higher than the recommended daily intake, and long-term use at this level should only be considered with medical guidance.

Read our blog about vitamin B6 dosage here: Vitamin B6 toxicity and dosage – the safety guide.

Vitamin B6 and ADHD

Several studies suggest that vitamin B6 may play a role in ADHD. One study from 2012 found that children with ADHD had trouble processing B6 in the body – which can affect brain chemicals like serotonin and dopamine. That might help explain restlessness, impulsivity, and trouble focusing.

A more recent study from 2016 showed that adults with ADHD often had lower levels of B6, and those with the lowest levels tended to have more symptoms. The researchers suggested that some people with ADHD might not get enough B6 through their diet – or may simply need more.

All in all, B6 isn’t just important for the brain in general – it may also be especially relevant for people living with ADHD.

Vitamin B6 benefits for fertility

Also when it comes to fertility, vitamin B6 plays a sometimes overlooked but important role in creating the right internal conditions for conception. This essential nutrient helps regulate hormones, support ovulation, fix progesterone deficiencies, and break down homocysteine.

According to the scientific review from 2021, elevated homocysteine levels are linked to fertility problems such as anovulation and reduced chances of getting pregnant. The study highlights that women with low levels of vitamin B6 are more likely to have elevated homocysteine, and that this imbalance may disrupt both egg quality and hormone function. Additionally, the research shows that a higher folate-to-homocysteine ratio is associated with fewer ovulation issues.

Related: NMN: A Potential Supplement for Age-Related Fertility

Clinical insight: B6 and prolactin levels

Beyond its role in homocysteine metabolism, vitamin B6 may also support fertility by reducing elevated prolactin levels – a hormone that, when too high, can disrupt ovulation and menstrual regularity.

A 2018 clinical trial from Babylon University showed that high-dose vitamin B6 (300 mg/day) significantly lowered prolactin in women with hyperprolactinemia. The effect was comparable to cabergoline, a standard prolactin-lowering drug, but without reported side effects. This suggests that vitamin B6 may be a gentle and effective option for women struggling with hormone-related fertility issues.

Vitamin B6 for weight loss

Vitamin B6 supports the body’s metabolism by helping convert food into fuel, which is why it’s often associated with energy and nutrient processing. This role in metabolic pathways makes vitamin B6 energy support relevant in weight management contexts. It also affects neurotransmitters like serotonin and dopamine, which can influence appetite and motivation. However, there’s no scientific evidence that vitamin B6 alone causes weight loss. Instead, it can be seen as a supportive nutrient that helps maintain balance during a weight loss journey, especially when combined with a healthy diet and lifestyle.

Vitamin B6 and blood pressure

Vitamin B6 may contribute to healthy blood pressure by supporting blood vessel function and reducing levels of homocysteine—an amino acid linked to vascular inflammation and stiffness when elevated. Some studies suggest that B6, especially when combined with folate and B12, can help lower homocysteine levels, which may indirectly support cardiovascular health and maintain normal blood pressure. While vitamin B6 is not a treatment for high blood pressure, adequate levels may play a supporting role in overall heart and vascular health.

Vitamin B6: An essential nutrient for whole-body health and longevity

Vitamin B6 plays a role in over 100 enzyme-driven processes — from energy production and immune support to nerve function and hormonal balance. While deficiency is rare with a balanced diet, certain life stages and health conditions can raise your needs or impair absorption. Both too little and too much B6 can affect your health, especially your nervous system.

Because of its wide-ranging impact, B6 isn’t just important for staying healthy in the short term — it’s also a valuable ally in long-term well-being and healthy aging. Supporting your body’s daily needs with the right amount of vitamin B6 helps maintain balance across many systems and may contribute to a longer, healthier life.