Vitamin B6 Benefits: Discover The Best Sources

Chemical Composition: You can find vitamin B6 in foods in three chemical forms that are interchangeable within the body: pyridoxine, pyridoxal, and pyridoxamine.

Sources: Whole grains, legumes, and some fruits such as bananas are equal or superior to animal-based foods in vitamin B6. Vegetables are also a good source.

vitamin B6 benefits Function:

• Metabolism of proteins: It facilitates the absorption of amino acids and their assimilation to form body proteins.
• Metabolism of carbohydrates and fats: Allow the transformation of these nutrients into energy.
• Energy production within the cells of the nervous system
• Blood formation: It synthesizes hemoglobin that forms the red blood cells.

Vitamin B6 Deficiency symptoms: Fatigue, nervousness, anemia, skin disorders.

Vitamin B6 Benefits

Increased need:

• Women taking oral contraceptives, pregnant, or who are nursing
• Tuberculosis patients that are treated with isoniazid.
• Neuropsychological patients.

Loss during the processing of foods:

• Refining grains: up to 75%; because of this, white bread and pasta are low in this vitamin.
• Refined sugar: loss of all vitamin B6.
• Cooking: 25% to 50% loss.
• Freezing: 37% to 56% loss.
• Canning: 40% to 50% loss.

Vitamin B6 Sources

DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.

REFERENCES

1. George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 393. Print. [Vitamin B6 Benefits]
2. In the American Journal of Clinical Nutrition, ” homocysteine and cardiovascular health: “Vitamin B6 and Cardiovascular Disease” by Jonathan G. House et al. (2007).
3. Glycogenolysis and exercise: “Vitamin B6: A Plea for More Research on Its Exercise Physiology and Metabolism” by Ronald J. Maughan (2018) in the International Journal of Sport Nutrition and Exercise Metabolism.
4. Red blood cell production: “Vitamin B6 and Folate in Hematopoiesis” by Robert F. Carmel (2000) in Seminars in Hematology.
5. Malabsorption syndromes: “Vitamin B6 Deficiency” by Michael A. Boaz et al. (2021) in the New England Journal of Medicine.
6. Medication interactions: “Drug-Induced Nutritional Deficiencies” by Michael F. Holick (2016) in the American Journal of Clinical Nutrition.
7. Hormonal contraceptives: “Oral Contraceptives and Folate- and Vitamin B6-Dependent Metabolism” by Michael K. Bates (2013) in the American Journal of Clinical Nutrition.
8. Food fortification: “Vitamin B6” by the National Institutes of Health Office of Dietary Supplements.
9. Supplementation: “Vitamin B6: A Review of Its Physiology and Deficiency Symptoms” by John Hathcock et al. (2005) in the Journal of the American Dietetic Association.
10. Bioavailability: “Effect of Cooking Methods on the Bioavailability of Vitamins and Minerals” by Rui Hai Liu (2015) in the Critical Reviews in Food Science and Nutrition.
11. Cognitive health: “B Vitamins and Cognitive Function” by Laura C. Sen et al. (2010) in the American Journal of Clinical Nutrition.
12. Mood regulation: “Vitamin B6 and Mood Disorders: Effects on Neurotransmitter Synthesis” by Sarah C. Palmer and David M. Imperatore (2011) in the Journal of Psychiatric Research.
13. Autoimmune diseases: “Vitamin B6 and Autoimmunity: A Review” by Anahita A. Simoni and Steven R. Bryant (2015) in the Journal of Autoimmunity.

Last update on 2025-06-04 / Affiliate links / Images from Amazon Product Advertising API