Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.

Source

Vitamin B6 is found naturally in many foods and is added to other foods. You can get recommended amounts of vitamin B6 by eating a variety of foods, including the following:

Poultry, fish, and organ meats, all rich in vitamin B6.

Potatoes and other starchy vegetables, which are some of the major sources of vitamin B6 for Americans.
Fruit (other than citrus), which are also among the major sources of vitamin B6 for Americans.

Applications

1.May Improve Mood and Reduce Symptoms of Depression

Vitamin B6 plays an important role in mood regulation.

This is partly because this vitamin is necessary for creating neurotransmitters that regulate emotions, including serotonin, dopamine and gamma-aminobutyric acid (GABA) .

Vitamin B6 may also play a role in decreasing high blood levels of the amino acid homocysteine, which have been linked to depression and other psychiatric issues.

Several studies have shown that depressive symptoms are associated with low blood levels and intakes of vitamin B6, especially in older adults who are at high risk for B vitamin deficiency。

2.May Promote Brain Health and Reduce Alzheimer’s Risk

Vitamin B6 may play a role in improving brain function and preventing Alzheimer’s disease, but the research is conflicting.

On the one hand, B6 can decrease high homocysteine blood levels that may increase the risk of Alzheimer’s.

One study in 156 adults with high homocysteine levels and mild cognitive impairment found that taking high doses of B6, B12 and folate (B9) decreased homocysteine and reduced wasting in some regions of the brain that are vulnerable to Alzheimer’s.

3.May Prevent and Treat Anemia by Aiding Hemoglobin Production

Due to its role in hemoglobin production, vitamin B6 may be helpful in preventing and treating anemia caused by deficiency.

Hemoglobin is a protein that delivers oxygen to your cells. When you have low hemoglobin, your cells don’t get enough oxygen. As a result, you may develop anemia and feel weak or tired.

Side effects

People almost never get too much vitamin B6 from food. But taking high levels of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading people to lose control of their bodily movements. The symptoms usually stop when they stop taking the supplements. Other symptoms of too much vitamin B6 include painful, unsightly skin patches, extreme sensitivity to sunlight, nausea, and heartburn.