Vitamin B6 — Pyridoxine
Vitamin B6 is involved in over a hundred enzymatic reactions in the body, most of them related to protein metabolism — breaking down amino acids, building new ones, and converting them into things the body needs. That includes neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, sleep, and stress response. It’s also essential for the production of hemoglobin, the protein in red blood cells that carries oxygen. For an active person trying to feel and perform well, B6 is quietly doing a lot of relevant work.
It also has a well-established role in supporting immune function and reducing levels of homocysteine, an amino acid that accumulates in the blood when B vitamin status is low and is associated with cardiovascular risk when chronically elevated.
B6 is found widely in food — poultry, fish, beef, starchy vegetables, and non-citrus fruits are all good sources. Deficiency is uncommon in people eating varied diets with adequate protein, but it’s more likely in older adults, people with certain digestive conditions that impair absorption, and those with very low protein intake. It’s also one of the B vitamins where excessive supplementation over a long period can cause problems — nerve damage from chronically high supplemental doses is a real though avoidable issue.
Reference Card
Vitamin type: Water-soluble Pillar: Nourish
What it does for you
- Supports protein metabolism — breaking down and building amino acids
- Required for production of serotonin, dopamine, and other neurotransmitters that regulate mood and sleep
- Supports immune function
- Essential for hemoglobin production and oxygen transport
Where to get it
- Chicken, turkey, salmon, tuna, beef, sweet potato, banana, chickpeas, spinach
Considerations
- Water-soluble — needs regular replenishment through food
- Adequate protein intake generally supports B6 status since they’re found in similar food sources
- Older adults and people with digestive conditions affecting absorption are at higher risk of deficiency
- Unlike most water-soluble vitamins, chronically high supplemental doses can cause nerve damage over time — food sources don’t pose this risk
Signs your intake might be low
- Low mood or increased irritability
- Fatigue and low energy
- Weakened immune function — getting sick more often than usual
- Tingling or numbness in the hands and feet
Common myths
- B6 supplements are completely safe at any dose because it’s water-soluble — most water-soluble vitamins are excreted harmlessly in excess, but B6 is an exception; very high supplemental doses over time can cause nerve damage