Table Of Contents
Vitamin B6
Pyridoxine, also known as Vitamin B6, is a type of water-soluble vitamin that is naturally present in numerous foods and can also be added to foods and supplements. The active coenzyme form of Vitamin B6 is called Pyridoxal 5′ phosphate (PLP), which is commonly used to measure B6 blood levels in the body.
PLP serves as a coenzyme for over 100 enzymes, aiding in various functions such as the breakdown of proteins, carbohydrates, and fats. Additionally, it helps maintain normal levels of homocysteine, which when high can lead to heart problems. Furthermore, Vitamin B6 supports immune function and brain health.
Evidence
Studies on the use of vitamin B-6 for various conditions indicate the following:
Heart and blood vessel disease and stroke: There was a belief that vitamin B-6, along with vitamin B-9 (folic acid) and vitamin B-12, could prevent cardiovascular disease and stroke by reducing the levels of homocysteine in the blood. However, recent research suggests that the combination of these vitamins does not appear to reduce the risk or severity of these conditions.
Morning sickness: Vitamin B-6 may help alleviate the severity of morning sickness in pregnant women. If you experience persistent nausea and vomiting during pregnancy, your healthcare provider may recommend vitamin B-6 supplements.
Premenstrual syndrome (PMS): Although there is some evidence to suggest that vitamin B-6 can reduce PMS symptoms, the quality of these studies is considered to be low.
Sideroblastic anemia: Vitamin B-6 is an effective treatment for this genetic form of anemia. Studies on the use of vitamin B-6 for various conditions indicate the following:
Heart and blood vessel disease and stroke: There was a belief that vitamin B-6, along with vitamin B-9 (folic acid) and vitamin B-12, could prevent cardiovascular disease and stroke by reducing the levels of homocysteine in the blood. However, recent research suggests that the combination of these vitamins does not appear to reduce the risk or severity of these conditions.
Morning sickness: Vitamin B-6 may help alleviate the severity of morning sickness in pregnant women. If you experience persistent nausea and vomiting during pregnancy, your healthcare provider may recommend vitamin B-6 supplements.
Premenstrual syndrome (PMS): Although there is some evidence to suggest that vitamin B-6 can reduce PMS symptoms, the quality of these studies is considered to be low.
Sideroblastic anemia: Vitamin B-6 is an effective treatment for this genetic form of anemia.
Food sources of vitamin B6
Most foods have some vitamin B6. People with a well-balanced diet do not tend to develop a deficiency. Medical conditions and certain medications can lead to a deficiency.
The following are good sourcesTrusted Source of vitamin B6:
chickpeas (1 cup) provide 1.1 milligrams (mg) or 65% of the daily value (DV)
beef liver (3 ounces) provides 0.9 mg or 53% DV
yellowfin tuna (3 oz) provides 0.9 mg or 53% DV
roasted chicken breast (3 oz) provides 0.5 mg or 29% DV
potatoes (1 cup) provides 0.4 mg or 25% DV
banana (medium) provides 0.4 mg or 25% DV
tofu (half a cup) provides 0.1 mg or 6% DV
nuts (1 oz) provide 0.1 mg or 6% DV
Other sources of B6 include:
fortified foods, such as breakfast cereals
salmon
turkey
marinara sauce
ground beef
waffles
bulgur
cottage cheese
squash
rice
raisins
onion
spinach
watermelon