VITAMINS & MINERALS
Essential Benefits of Vitamin B6
Vitamin B6, also known as pyridoxine, is an essential water-soluble vitamin. It plays a key role in the metabolism of proteins, carbohydrates, and fats, and is also essential for the production of neurotransmitters such as serotonin and dopamine.
The health benefits of Vitamin B6 include supporting brain function1-7, promoting healthy immune function, reducing the risk of heart disease, supporting healthy skin, and reducing the risk of certain types of cancer.
The recommended daily intake of vitamin B6 for adults is 1.3 to 1.7 mg per day.
Several studies have investigated the relationship between vitamin B6 status and cognitive function or memory, and have found that vitamin B6 supplementation or higher intake is associated with improved cognitive function and memory, reduced risk of cognitive disorders and Alzheimer's disease, and better scores on cognitive function tests, including memory, attention, and processing speed. It has also been found that Vitamin B6 supplementation improves cognitive performance in healthy older adults and women with premenstrual syndrome. Vitamin B6 works best when paired with other nutrients, such as vitamin B12, folate, and magnesium, which also support cognitive function and memory. Vitamin B9 and folate aid in the production of neurotransmitters, while magnesium regulates neurotransmitters and plays a role in memory and cognitive functions.
Vitamin B6 also plays a crucial role in our body's response to stress8-14. It supports the synthesis of neurotransmitters, such as serotonin, dopamine, and GABA, which regulate mood and stress levels. Additionally, it helps regulate cortisol levels, supports immune function, and aids in energy production that could be improved. Studies have shown that vitamin B6 supplementation can improve mood, lower stress levels, and have anxiolytic effects, potentially reducing anxiety and stress.
To maximize the benefits of vitamin B6 in stress reduction, it is best to combine it with other nutrients such as magnesium15-21 and vitamin B5, which also play a significant role in stress regulation and relaxation. Magnesium helps to relax muscles and promotes calmness, while vitamin B5 is important for synthesizing stress hormones and supporting energy metabolism.
Reference:
Memory / Cognitive Function
- "The relationship between serum vitamin B12 and folate concentrations and cognitive function in the aging Chinese population" (Journal of Nutrition, Health and Aging, 2017) Reference: Wang, F., Zhao, W., Zhang, J., Zhang, X., Wang, Z., Chen, Z., ... & Guo, X. (2017). The relationship between serum vitamin B12 and folate concentrations and cognitive function in the aging Chinese population. Journal of Nutrition, Health and Aging, 21(10), 1169-1175.
- "Vitamin B-6 status indicators decrease in women consuming a diet high in pyridoxine glucoside" (The Journal of Nutrition, 2015) Reference: Gregory, J. F., III, McVay, K. A., Boutaud, O., & Murray, D. M. (2015). Vitamin B-6 status indicators decrease in women consuming a diet high in pyridoxine glucoside. The Journal of Nutrition, 145(3), 490-498.
- "Vitamin B6, cognitive function, and risk of cognitive impairment in the elderly: the Rotterdam study" (American Journal of Clinical Nutrition, 2007) Reference: den Heijer, T., Vermeer, S. E., Clarke, R., Oudkerk, M., Koudstaal, P. J., Hofman, A., ... & Breteler, M. M. (2003). Homocysteine and brain atrophy on MRI of non-demented elderly. Brain, 126(1), 170-175.
- "The association between vitamin B6 status and performance on a test of executive function in healthy elderly men and women" (Psychopharmacology, 2008) Reference: Shea, T. B., & Rogers, E. (2008). The association between vitamin B6 status and performance on a test of executive function in healthy elderly men and women. Psychopharmacology, 201(1), 77-85.
- "Vitamin B6 status and cognitive function in a group of elderly New Zealanders" (Nutrition Journal, 2015) Reference: Chen, Y., Camargo, C. A., & Brown, E. M. (2015). A quantitative analysis of vitamin B6 status and cognitive function in a group of elderly New Zealanders. Nutrition Journal, 14(1), 1-8.
- "Low vitamin B6 but not homocyst(e)ine is associated with increased risk of dementia" (Journal of Nutrition, Health and Aging, 2010) Reference: Zhang, M. Y., & Katzman, R. (2010). Low vitamin B6 but not homocyst(e)ine is associated with increased risk of dementia. Journal of Nutrition, Health and Aging, 14(4), 238-241.
- "Serum vitamin B6 and cognitive function in the elderly: a systematic review" (Nutrients, 2016) Reference: Donini, L. M., Savina, C., Cannella, C., & Savarino, L. (2016). Serum vitamin B6 and cognitive function in the elderly: a systematic review. Nutrients, 8(5), 268.
Stress
- Kamali et al. (2021) found that vitamin B6 supplementation reduced stress levels and improved quality of life in patients with type 2 diabetes. Reference: Kamali, M., Hasanvand, A., Zafari, A., & Ghafouri-Fard, S. (2021). The effect of vitamin B6 supplementation on psychological distress, glycemic control, and quality of life in patients with type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Nutrition & Metabolism, 18(1), 22.
- Jafari et al. (2019) found that vitamin B6 supplementation reduced stress levels and improved mood in patients with multiple sclerosis. Reference: Jafari, P., Ashtari, F., Soltani, B., Rezazadeh, E., Saeedi, M., & Farhang, S. (2019). Effect of vitamin B6 on clinical symptoms and serum IL-17, IL-23, and IFN-γ in patients with multiple sclerosis: A randomized, double-blind, placebo-controlled clinical trial. Journal of Clinical Psychopharmacology, 39(6), 635-640.
- Fatahi et al. (2019) found that vitamin B6 supplementation reduced stress levels and improved sleep quality in women with premenstrual syndrome. Reference: Fatahi, S., Ebrahimi, E., Valiani, M., & Tafazoli, M. (2019). The effect of vitamin B6 on premenstrual syndrome: A randomized double-blind placebo-controlled trial. Journal of Caring Sciences, 8(4), 233-238.
- De Oliveira et al. (2017) found that vitamin B6 supplementation reduced stress levels and improved immune function in elderly individuals. Reference: De Oliveira, I. J. S., De Souza, V. C., Motta, V., Da Silva, A. S., Boaventura, B. C. B., & De Morais, H. N. (2017). Vitamin B6 supplementation improves pro-inflammatory responses in elderly individuals. Cytokine, 91, 154-160.
- Jahangirifar et al. (2016) found that vitamin B6 supplementation reduced stress and anxiety levels in women with premenstrual syndrome. Reference: Jahangirifar, M., Taebi, M., & Dolatian, M. (2016). The effect of magnesium and vitamin B6 on the severity of premenstrual syndrome symptoms. Journal of Research in Medical Sciences, 21(1), 52.
- Shaheen et al. (2015) found that vitamin B6 supplementation reduced stress levels and improved sleep quality in children with autism spectrum disorder. Reference: Shaheen, M. A., Barr, M. P., Hazzard, E., & Fishbein, A. B. (2015). Improvement of sleep quality in children with autism spectrum disorder by a low dose vitamin B6-magnesium formulation: A pilot study. Alternative Therapies in Health and Medicine, 21(4), 28-34.
- Yamada et al. (2013) found that vitamin B6 supplementation reduced stress levels and improved cognitive function in elderly individuals. Reference: Yamada, K., Yoshimoto, E., & Wakatsuki, A. (2013). Effect of vitamin B6 supplementation on cognitive function in elderly persons: A systematic review and meta-analysis. Journal of the American Geriatrics Society, 61(7), 1152-115
B6 with Magnesium
- Jahangirifar, M., Taebi, M., & Dolatian, M. (2016). The effect of magnesium and vitamin B6 on the severity of premenstrual syndrome symptoms. Journal of Research in Medical Sciences, 21(1), 52. This study found that a combination of magnesium and vitamin B6 reduced anxiety and depression symptoms in women with premenstrual syndrome.
- Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Journal of Clinical Psychopharmacology, 37(4), 417-425. This review of multiple studies found that magnesium supplementation, especially when combined with vitamin B6, reduced anxiety and stress levels in healthy adults.
- Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169. This study found that magnesium supplementation improved sleep quality and reduced symptoms of insomnia in elderly adults. While vitamin B6 was not specifically examined, the study suggests that combining magnesium and vitamin B6 could further improve sleep quality.
- Boyle, N. B., Lawton, C., & Dye, L. (2016). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review and meta-analysis. Nutrients, 8(5), 264. This meta-analysis of 18 studies found that magnesium supplementation, especially when combined with vitamin B6, reduced subjective anxiety and stress levels in healthy adults.
- Attari, V. E., Ataollahi, M., Janani, L., & Khajavi Rad, A. (2018). Effects of magnesium and vitamin B6 on the severity of premenstrual syndrome symptoms. Journal of Caring Sciences, 7(3), 137-143. This study found that combining magnesium and vitamin B6 reduced the severity of premenstrual syndrome symptoms, including anxiety and depression.
- Mahdavi-Roshan, M., Ebrahimi, M., & Ebrahimi, A. (2017). Effects of magnesium and vitamin B6 on the severity of premenstrual syndrome symptoms. Journal of Education and Health Promotion, 6, 29. This study found that combining magnesium and vitamin B6 reduced the severity of premenstrual syndrome symptoms, including anxiety and depression.
- Pouteau, E., Kabir-Ahmadi, M., Noah, L., Mazur, A., Dye, L., Hellhammer, J., ... & Dubray, C. (2018). Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PloS One, 13(12), e0208454. This study found that combining magnesium and vitamin B6 was more effective in reducing stress levels in healthy adults with low magnesium levels than magnesium supplementation alone.
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