What is it, what does it do and why should you not self-prescribe
Vitamin B6, scientifically known as pyridoxine and in its active form pyridoxal 5-phosphate. This B vitamin is a cofactor used for many processes in the body and contributes to immune function, brain health, metabolism of carbohydrates, fats proteins and plays a role in homocysteine metabolism. B6 is important for managing homocysteine levels after a protein rich meal, if deficiency occurs then that alters glutathione production ultimately altering the liver’s ability to defend against oxidative stress.
Vitamin B6 has also been shown to reduce anxiety, this is through its ability to increase GABA levels in the brain, B6 is also very beneficial in those with severe PMS or PMDD as it is needed for the conversion of tryptophan to serotonin (your happy neurotransmitter). B6 also helps magnesium cross into the cells, in combination with magnesium is incredible for PMS.
As you can see Vitamin B6 is an important nutrient and can plays a big role in health but too much or too little can have an impact. B6 is getting a lot of heat in the media because excess or too little can cause polyneuropathy or peripheral neuropathy. Polyneuropathy is a condition in which peripheral nerves become damaged causing symptoms of numbness, weakness, tingling and burning pain in the arms and feet. Poly meaning affecting many nerves often affecting both sides of the body e.g. both hands or both feet.
Those who are more at risk but not limited to:
- Those with Parkinsons disease as medications such as levodopa can deplete B6
- Those with chronic kidney disease typically have a b6 deficiency
- Diabetes has also shown a potential link to B6 deficiency associated with poor blood glucose control.
- Those who drink energy drinks or pre-workout often as they typically contain high amounts of B6
Studies showing those taking 200mg daily had nearly 3x the risk of developing neuropathy even compared to those only taking 150mg per day. This occurs mostly due to self-prescribing of supplements and not realising multiple supplements taken contain B6. This is just one reason why I am a huge advocate for never self-prescribing supplements; you could be doing harm. Always check with your health care practitioner and if you want a personalised supplement regime or are unsure if you are taking too much B6, book in a consult with me.
As you can see, B6 is important for daily bodily processes but too much or too little can impact your health. Amounts in food are generally a lot safer and better tolerated then that of supplements.
I always recommend food first, below is a list of foods high in Vitamin B6 that you can add to your meals today:
- Organ meats such as beef liver
- Tuna, salmon, sardines
- Eggs
- Chickpeas, lentils, soybeans
- Potatoes, sweet potatoes
- Banana, rock melon & oranges
- Spinach, kale, sunflower seeds
