Vitamin B6, also known as pyridoxine, is a water-soluble vitamin which means vitamin B6 is needed every day since the body can’t store water-soluble vitamins. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.
Most people can get enough vitamin B6 through their diet, but certain populations may be at risk for deficiency. Some of the top sources of B6 are protein-rich foods such as meat, poultry, and fish. If your diet tends to be scarce on protein, you may want to pay attention to how much B6 you’re getting.
Vitamin B6 plays key roles in converting food into energy, keeping the brain and nervous system functioning properly and production of haemoglobin, the protein in blood that carries oxygen throughout the body. It also helps the body make the hormones serotonin (which regulates mood) and norepinephrine (which helps your body cope with stress). Vitamin B6 also helps the body make melatonin, which is important in helping regulate your internal clock and your sleep. Furthermore, a growing body of research suggests that vitamin B6 may play a role in slowing cognitive decline and age-related memory loss, reduce heart disease and prevent cancer and eye diseases.
Read more below for the multiple benefits of vitamin B6, backed by science.
IMPROVING MOOD AND REDUCING SYMPTOMS OF DEPRESSION
- Vitamin B6 plays an important role in mood regulation because it is necessary for creating serotonin, dopamine and gamma-aminobutyric acid (GABA) which are neurotransmitters that regulate emotions. Several studies have shown that depressive symptoms are associated with low levels of vitamin B6, especially in older adults who are at high risk for B vitamin deficiency. One study in 250 older adults found that deficient blood levels of vitamin B6 doubled the likelihood of depression.
PROMOTING BRAIN HEALTH AND REDUCING ALZHEIMER’S RISK
- A growing body of research suggests that Vitamin B6 may prevent a decline in brain function by decreasing homocysteine levels that have been associated with Alzheimer’s disease and memory impairments. One such study in 156 adults with high homocysteine levels and mild cognitive impairment found that taking high doses of B6, B12 and folate (B9) decreased homocysteine and reduced wasting in some regions of the brain that are vulnerable to Alzheimer’s.
PREVENTING CLOGGED ARTERIES AND REDUCING HEART DISEASE RISK
- Vitamin B6 may prevent clogged arteries and reduce high homocysteine levels that lead to narrowing of arteries which are associated with heart disease risk. This is likely due to the role of B6 in decreasing elevated homocysteine levels. Research shows that people with low blood levels of vitamin B6 have almost double the risk of getting heart disease compared to those with higher B6 levels. Furthermore, a randomized controlled trial in 158 healthy adults who had siblings with heart disease divided participants into two groups, one that received 250 mg of vitamin B6 and 5 mg of folic acid every day for two years and another that received a placebo. The group that took B6 and folic acid had lower homocysteine levels and less abnormal heart tests during exercise than the placebo group, putting them at an overall lower risk of heart disease.
HELPING TO PREVENT CANCER
- Some observational studies suggest a link between adequate dietary intake and blood levels of vitamin B6 and a decreased risk of certain types of cancer. For example, a review of 12 studies found that both adequate dietary intake and blood levels of B6 were associated with lower risks of colorectal cancer. Individuals with the highest blood levels of B6 had an almost 50% lower risk of developing this type of cancer. Researchers suspect that it’s related to its ability to fight inflammation that may contribute to cancer and other chronic conditions.
PROMOTING EYE HEALTH AND PREVENTING EYE DISEASES
- Studies have shown that Vitamin B6 may play a role in preventing eye diseases, especially a type of vision loss that affects older adults called age-related macular degeneration (AMD). Since vitamin B6 helps reduce elevated blood levels of homocysteine, getting enough B6 may lower your risk of this disease. Research has also linked low blood levels of vitamin B6 to eye conditions that block veins that connect to the retina. A separate study in over 500 people found that the lowest blood levels of B6 were significantly associated with retinal disorders.
PREVENTING AND TREATING ANEMIA BY AIDING HEMOGLOBIN PRODUCTION
- Vitamin B6 may be helpful in preventing and treating anemia caused by deficiency, due to its role in hemoglobin production. Hemoglobin is a protein that delivers oxygen to your cells. When you have low hemoglobin, your cells don’t get enough oxygen. As a result, you may develop anemia and feel weak or tired. Studies have linked low levels of vitamin B6 with anemia. For example one study found that taking 75 mg of vitamin B6 daily during pregnancy decreased symptoms of anemia in 56 pregnant women who were unresponsive to treatment with iron.
Each 20ml Himmense SHIFT capsule contains 150% of your recommend EU NRV of Vitamin B6.
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Read more about the multiple benefits of our collagen capsules packed with vitamins on our science page
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