A water-soluble B vitamin found in poultry, fish, potatoes and bananas.
Why it’s used: Contributes to the regulation of hormonal activity, normal immune function and the reduction of tiredness and fatigue.
Vitamin B6, also known as pyridoxine, is a water-soluble B vitamin found in a wide variety of foods, including pork, poultry such as chicken or turkey, some fish, peanuts, soya beans, wheatgerm, oats, bananas, milk and some fortified breakfast cereals. The bacteria that live naturally in the bowel can also make some vitamin B6.
Vitamin B6 helps the body use and store energy from protein and carbohydrates in food, and helps form haemoglobin, the substance in red blood cells that carries oxygen around the body. It contributes to the regulation of hormonal activity, normal immune function and the reduction of tiredness and fatigue.
In supplements, vitamin B6 is usually supplied as pyridoxine. Most multivitamin and mineral supplements contain it, and it is also sold on its own or with other B vitamins. Because high intakes taken over a long period can affect the nerves, it is worth adding up the vitamin B6 from every supplement you take, not just one, and checking the total against UK guidance.
2 findings behind this ingredient. Hover a card for the detail and the source.
A systematic review of nine randomised placebo-controlled trials with 940 women found vitamin B6 more than doubled the odds of improved premenstrual symptoms. Most trials were of low quality and doses were up to 100 mg a day.
A double-blind crossover trial gave 63 women with moderate to severe premenstrual symptoms 50 mg pyridoxine or placebo for three months each. Among 32 completers, emotional symptoms including tiredness improved significantly with B6.
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The NHS advises not taking more than 10mg a day of vitamin B6 from supplements unless your doctor recommends it. Taking 200mg or more a day can cause peripheral neuropathy, a loss of feeling in the arms and legs, which usually improves after stopping.
Vitamin B6 contributes to the regulation of hormonal activity. This is an authorised description of one of its roles in the body's normal processes. It also contributes to normal immune function and to the reduction of tiredness and fatigue.
Pork, poultry such as chicken or turkey, some fish, peanuts, soya beans, wheatgerm, oats, bananas and milk all provide vitamin B6, and some breakfast cereals are fortified. Most adults get the 1.2 to 1.4mg a day they need from a varied diet.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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