Vitamin B6, also known as pyridoxine, is an essential nutrient that plays a central role in our physical and mental health. Despite its importance, many people are unaware of just how impactful this vitamin can be. From supporting brain health and emotional stability to boosting immunity and hormonal balance, vitamin B6 is a powerhouse for overall well-being.
However,our bodies can’t store this water-soluble vitamin, making it essential to regularly consume it through a balanced diet.
We spoke to our expert Shivani Rathi, Senior Dietician - Sharda Hospital - Greater Noida to have a closer look at how Vitamin B6 can benefit your health and support your overall vitality. Here is what she shared with us.
Benefits of Vitamin B6 for Mental and Physical Well-Being
1. Mood Regulation and Mental Health
One of Vitamin B6's most significant roles is in the production of neurotransmitters; the brain’s chemical messengers that help regulate mood, stress, and sleep. Vitamin B6 helps convert amino acids into critical neurotransmitters like serotonin, dopamine, and GABA, each playing a unique role in mental health.
According to a study published in the Journal of Wiley, it was shown that sufficient levels of Vitamin B6 may help reduce the risk of mood disorders and anxiety by supporting these neurotransmitters. If you're looking for a natural way to support your mental health, ensuring an adequate intake of Vitamin B6 could make a difference.
2. Cognitive Health and Brain Function
Vitamin B6 also contributes to overall brain health by promoting efficient nerve communication. "It plays a part in myelin formation, a protective layer around nerves that helps speed up signal transmission and enhance cell communication in the brain," Rathi shared. Adequate B6 levels can potentially improve cognitive function, focus, and memory, making it beneficial for all ages.
A recent research published in the PMC PubMed Central indicated that B6, when combined with other B vitamins, may help reduce the risk of neurodegenerative diseases like Alzheimer’s. By reducing levels of homocysteine, an amino acid linked to cognitive decline, Vitamin B6 supports long-term brain health and resilience against age-related memory loss.
3. Hormonal Balance and PMS Relief
Vitamin B6 influences hormone synthesis and metabolism, playing a role in balancing key hormones in the body. It’s particularly beneficial for women, as it can help alleviate some of the common symptoms associated with Premenstrual Syndrome (PMS) like mood swings, irritability, and bloating.
Also Read: 6 Foods You Should Never Eat On An Empty Stomach, According To Dietitians
4. Immune Health
Our immune system relies on Vitamin B6 to produce white blood cells and antibodies, which play critical roles in defending the body against infections and diseases. White Blood Cells (WBCs) are our first line of defence, and antibodies help to neutralise and eliminate harmful invaders.
By assisting in white blood cell production, Vitamin B6 strengthens the body’s defence mechanisms, making it less vulnerable to infections. Maintaining adequate Vitamin B6 levels is especially important for those looking to boost their immune resilience during cold and flu season.
5. Supports Haemoglobin Production and Prevents Anaemia
Haemoglobin is a protein in red blood cells responsible for transporting oxygen throughout the body, and Vitamin B6 is essential for its production. Without sufficient B6, haemoglobin levels can drop, potentially leading to anaemia – a condition marked by fatigue, weakness, and poor concentration due to reduced oxygen flow.
Best Food Sources Of Vitamin B6
The good news is that Vitamin B6 is abundant in a variety of delicious, everyday foods, making it easy to incorporate into your diet. Here are some excellent sources:
- Poultry (chicken and turkey)
- Fish (tuna and salmon)
- Chickpeas
- Bananas
- Potatoes and other starchy vegetables
Conclusion
From supporting mental health and hormonal balance to fortifying immunity and preventing anaemia, vitamin B6 is a critical nutrient that impacts multiple aspects of health. Including a steady source of this vitamin in your diet can help maintain emotional stability, brain function, immune strength, and energy levels.