Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)

Vitamin B6 requires increased attention unlike other vitamins. It is necessary in the production of antibodies and red blood cells. Red bacteria produce it alone, but because it dissolves in water it is lost after several hours after ingestion and it is necessary to supplement it with foods or vitamin preparations.

Top Foods rich in pyridoxine

It is naturally found in yeast, liver, meat, wheat bran, cabbage, milk, eggs, seet potatoes, potatoes, bananas, avocados,  and other products.


Vitamin B6 helps in the resorption of amino acids and iron. Helps in the prevention of some nerve and skin diseases. It calms the vomiting, and the feeling of discomfort in seasickness. In those who take medication against depression, it reduces the feeling of dryness in the mouth and regulates problems with the secretion of the urine. Vitamin B6 is a natural diuretic preparation.

It reduces the possibility of muscle spasms, tingling of the hands and various forms of inflammation of the nerves (neuritis) in the arms and legs. According to experience, it can be used as a natural sedative, a sleeping agent. Expert literature recommends using it in combination along with 1000 mg Vitamin C.

Since vitamin B6 has the most important role in amino acid exchange, its need concerns the reception of proteins.

The increased amount of protein and physical effort increase its use, therefore they are needed in athletics. The lack of this vitamin disrupts the formation of muscle tissue.

Consuming 100 to 150 mg per day of pyridoxine significantly reduces nervous tension in any situation, even before menstruation. This vitamin is also indispensable for the use of vitamin B12.

Vitamin B6 Deficiency.

The deficiency is not very common, but in case of deficiency it increases the risk from different disorders and symptoms.

The deficiency is linked most commonly with:

  • neuropsychiatric disorders
  • Muscle Pain
  • Fatigue or low energy level
  • Worsening of PMS symptoms
  • change in mood disorders, like anxiety and depression.
  • increased risk of heart disease and arthritis.


Long-term use of any of the high-dose B vitamins may cause a lack of other B vitamins. To avoid this, it is necessary to dosage with the B complex, or not to be used continuously for more than 2 months.