What Does Vitamin B6 Do?

Vitamin B6, also known as pyridoxine, is one of the eight essential B vitamins that helps the body stay energised, balanced, and healthy. Unlike some nutrients that serve a very specific role, vitamin B6 is involved in more than 100 different enzyme reactions. These processes influence everything from how the body uses energy from food to how the brain produces mood-regulating chemicals. Because of its wide-ranging effects, B6 is considered a cornerstone of good nutrition, supporting energy metabolism, immunity, and mental wellbeing.

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Energy and Metabolism

Vitamin B6 is vital for the way the body processes carbohydrates, protein, and fat. It helps enzymes break down nutrients from food and convert them into energy the body can use. For people who exercise regularly or who follow a diet higher in protein, B6 becomes even more important as it is involved in amino acid metabolism, allowing the body to use protein effectively for repair and energy. Without enough B6, this process can slow down, leaving you feeling more fatigued than usual.

Brain Function and Mood

The brain depends on vitamin B6 to produce neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). These chemical messengers are essential for regulating mood, memory, and sleep. Low levels of B6 have been associated with feelings of irritability or low mood because of its impact on serotonin. It also contributes to the production of melatonin, the hormone that regulates the sleep-wake cycle, which is why B6 is often linked to both mood stability and good sleep quality.

Immunity and Blood Health

Vitamin B6 supports the immune system by helping the body produce lymphocytes, a type of white blood cell that fights infection. It also plays a role in making haemoglobin, the protein in red blood cells that carries oxygen around the body. Without enough haemoglobin, energy levels drop and anaemia may develop. Adequate levels of B6 therefore not only protect the immune system but also ensure the body gets the oxygen it needs to function effectively.

Hormonal Balance and Women’s Health

Another area where B6 is important is hormone regulation. By helping to produce neurotransmitters that interact with hormones, B6 can influence premenstrual symptoms such as mood swings and irritability. Research has also looked at its role in supporting women during pregnancy, as it may help with symptoms such as morning sickness when taken under medical guidance. However, while it can be helpful, it should always be taken at safe levels because too much can cause side effects.

Food Sources of Vitamin B6

B6 is found in a variety of foods that can easily be included in a balanced diet. Good sources include poultry, fish, bananas, potatoes, and fortified cereals. Chickpeas are another excellent source, particularly for those following a vegetarian or plant-based diet. Because it is water soluble, the body does not store large amounts of B6, meaning it is important to consume it regularly either through food or as part of a multivitamin.

Deficiency and Risks

Although deficiency is not common in the UK, it can occur in certain groups. People with kidney disease, liver problems, or alcohol dependency may be more at risk, as can those with conditions that affect absorption. Deficiency symptoms can include irritability, confusion, and in severe cases anaemia or weakened immunity. At the other end of the scale, taking very high doses of B6 in supplement form over long periods may cause nerve damage, so it is important to keep intake within safe levels.

Do You Need a Supplement?

Most people can get enough B6 through a balanced diet, but supplements may be helpful in some situations. Those who follow restrictive diets, have certain medical conditions, or are pregnant may need additional support. Because vitamin B6 works closely with other B vitamins, it is often most effective when taken as part of a complete multivitamin rather than in isolation. This ensures the body receives balanced support across the full B complex, which collectively contributes to energy, immunity, and overall health.

Vitamin B6 and Long-Term Wellbeing

Maintaining good levels of B6 can support long-term health by contributing to heart function, brain performance, and resilience against infection. It plays a quiet but essential role in so many of the body’s systems that even small improvements in intake can make a noticeable difference in how energised and balanced you feel. For many people, ensuring regular intake through diet or a high-quality multivitamin can be one of the simplest ways to protect future wellbeing.

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