Vitamin B6 is one of the micronutrients essential for the proper functioning of the body.

As the body is unable to synthesise or store it, it is essential that we get enough of it in our diet.

B6, also known as pyridoxine, is involved in many metabolic reactions and in particular in the production of red blood cells and proteins.

Characteristics of vitamin B6

• Water-soluble vitamin from the B group
• There are 7 active, interconvertible forms of vitamin B6 in the body.
• Found mainly in fatty fish, offal and meat
• Plays a very important role in the synthesis of amino acids, neurotransmitters and red blood cells.
• Pyridoxine is neurotoxic in excess.

Benefits of vitamin B6

Red blood cell renewal

Pyridoxine is involved in the synthesis and renewal of red blood cells.

A significant deficiency of this vitamin can therefore lead to megaloblastic anaemia.

Immune system

Pyridoxine maintains the balance of the immune system, the production of white blood cells and the health of the lymphatic organs. Good levels of this vitamin help the body to fight off infections and external pathogens.

Protein metabolism

Vitamin B6 is involved in the synthesis and breakdown of amino acids and proteins.

It is particularly active in the metabolism of tryptophan, converting it into vitamin B3.

Production of hormones and neurotransmitters

In the body, B6 also enables the production of essential neurotransmitters and hormones: serotonin, norepinephrine, adrenaline, etc.

It thus promotes exchanges between different nerve cells and hormonal balance.

Vitamin B6 requirements

Recommended dietary intake

• Infants 0-6 months = 0.1mg
• Infants 7-12 months = 0.3mg
• Infants aged 1 to 3 years = 0.5mg
• Children 4 to 8 years = 0.6mg
• Boys 9 to 13 years = 1.0mg
• Girls 9 to 13 years = 1.0 mg
• Boys 14 to 18 years = 1.3 mg
• Girls from 14 to 18 years = 1.2 mg
• Men from 19 to 50 years = 1.3 mg
• Women aged 19 to 50 = 1.3 mg
• Men aged 50 and over = 1.7mg
• Women aged 50 and over = 1.5 mg
• Pregnant women = 1.9 mg
• Women who are breastfeeding = 2.0 mg

Vitamin B6 food supplements

There are many dietary supplements rich in vitamin B6.

They are generally indicated to promote vitality, hormonal balance, memory or to combat temporary fatigue.

In more specific cases, it may be recommended for rheumatoid arthritis, chronic alcoholism or to prevent neurodegenerative diseases.

Dosage varies according to the problem and context, so seek the advice of a health professional.

Vitamin B6 and pregnancy

Dietary supplements containing vitamin B6 may prevent the risk of pre-eclampsia, promote the proper development of the foetal nervous system, or even reduce nausea and vomiting in pregnant women.

However, there is no scientific evidence to support these hypotheses.

Given the adverse effects that an excess of vitamin B6 can have on the body, it is advisable to consult a doctor before taking pyridoxine during pregnancy.

Vitamin B6 deficiency

Because vitamin B6 is found in most foods, it is extremely rare to find cases of deficiency in the healthy population.

There are rare cases of pyridoxine deficiency in malnourished people, people with kidney failure and alcoholics.

Symptoms include glossitis (inflammation of the tongue), severe fatigue, depression, skin problems, megaloblastic anaemia, etc.

Excess vitamin B6

Vitamin B6 in high doses is neurotoxic, causing memory loss and serious effects on the nervous system.

It is recommended not to exceed a daily dose of 6 mg of pyridoxine.

Interactions with other B vitamins

In order to be well assimilated, pyridoxine requires the presence of all the other B vitamins in sufficient quantities.

Vitamin B6 significantly increases the assimilation and action of vitamin B12 and magnesium in the body, and it is interesting to combine these molecules.

However, it can interact with certain treatments and reduce their effectiveness.

This is the case with levodopa, a drug used to treat Parkinson's disease.

Chemical properties

The molecular formula of pyridoxine is C8H11NO3 and its molecular weight is 169.1778 g/mol.

It is a water-soluble vitamin.

It is one of the most common forms of vitamin B6.

This vitamin, which is widely distributed in the body and in food, has 7 active and interconvertible forms.

The most important are pyridoxine, pyridoxal, pyridoxine phosphate and pyridoxal phosphate.

Vitamin B6 acts as a cofactor in many metabolic reactions.

It plays a very important role in the synthesis of red blood cells and protein molecules.

Foods that contain vitamin B6

• Brewer's yeast
• Egg
• Cereals
• Legumes
• Fruit (such as banana and avocado)
• Vegetables (such as spinach, cabbage and potatoes)
• Dairy cheese
• Red meat
• Liver
• Oily fish