Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is involved in many important functions in the body. It is part of the vitamin B complex, which also includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), folate (B9), and cobalamin (B12).
It is actually a group of six chemically similar compounds (called “vitamers”) that can be interconverted in biological systems. Its active form, pyridoxal 5′-phosphate (PMP), serves as a coenzyme in more than 140 enzyme reactions in protein, glucose, and fat metabolism. Pyridoxal 5’ phosphate (PLP) is the other active form of vitamin B6.
Functions in the Body: Vitamin B6 is important in the metabolism of macronutrients, cognition, controlling homocysteine levels, and keeping our immunity in check.
Cognitive Development: Other than being vitally important in the metabolism of macronutrients, B6 also plays a role in cognitive development via the production of neurochemicals. Vitamin B6 helps synthesize neurotransmitters, such as dopamine, serotonin, and GABA, which play a vital role in the regulation of mood, sleep, and appetite.
Heart Health: Vitamin B6 has been found to play a role in maintaining normal levels of homocysteine, a molecule that, when present in high levels in the blood, is associated with an increased risk of cardiovascular disease and other pathologies. Elevated levels of homocysteine have also been linked to cognitive decline and Alzheimer’s disease.
Immune System: Vitamin B6 has also been found to support the immune system by aiding the production of white blood cells, which help fight off infections and diseases.
Haemoglobin Production: Vitamin B6 is also involved in the production of haemoglobin, a protein found in red blood cells that transfers oxygen from the lungs to the tissues, as well as giving blood its red color.
Nervous System: Vitamin B6 plays an important role in the proper functioning of the nervous system. It helps in the production of myelin, a fatty substance that insulates nerve cells, and aids in the transmission of nerve impulses.
Deficiency: Vitamin B6 deficiency is diagnosed when the plasma PLP level is lower than 20 nmol/L. Suboptimal vitamin B6 status may be considered when plasma PLP concentrations are between 20 and 30 nmol/L. Deficiency in vitamin B6 may cause symptoms such as confusion, depression, anemia, dermatitis, and weakened immune function.
Good dietary sources of vitamin B6 include meat, fish, poultry, nuts, beans, and some fruits and vegetables. It can also be found in fortified cereals and supplements.
Deficiency of vitamin B6 is rare, but can lead to symptoms such as anemia, skin rashes, and nerve damage. However, excessive intake of vitamin B6 through supplements can also have negative effects, including sensory neuropathy and neurological symptoms. In summary, vitamin B6 is an important nutrient that plays a role in many bodily functions, including cognitive development, heart health, immune system support, haemoglobin production, and nervous system functioning. A deficiency in vitamin B6 can lead to various health issues, making it important to maintain adequate levels through diet and/or supplementation.