Vitamin B6, or pyridoxine, is a water-soluble vitamin essential for many body functions. It is part of the B-complex family, which supports energy production and metabolism. Since the body cannot store Vitamin B6 in large amounts, it must be consumed regularly through diet.
Vitamin B6 exists in three forms: Pyridoxine (from plants and supplements), Pyridoxal (from animal foods), and Pyridoxamine (found in animal products). [1]
Its active form, pyridoxal 5'-phosphate (PLP), plays a key role in over 100 enzymatic reactions, including protein metabolism, neurotransmitter production, and hemoglobin synthesis. [2]
The small intestine absorbs Vitamin B6, which is then converted into PLP. This active form supports the nervous, cardiovascular, and immune systems. Vitamin B6 is found in various foods. Animal sources include chicken, salmon, tuna, trout, and eggs. Plant-based sources include bananas, avocados, watermelon, sunflower seeds, pistachios, chickpeas, lentils, spinach, carrots, and sweet potatoes. [3]
Miduty's Vitamin B6 uses Pyridoxal-5-Phosphate (P5P) - the active form of Vitamin B6, which is more readily absorbed and utilized by the body compared to the common Pyridoxine form found in many other supplements. This ensures better bioavailability and immediate effectiveness.
Additionally, Miduty's Vitamin B6 offers synergistic effects when paired with other essential vitamins like B12 and folate, working together to enhance energy production, brain function, and red blood cell formation.
Miduty's Vitamin B6 is also non-GMO and organic, making it a pure and natural choice for supporting your complete health.
The three primary forms of Vitamin B12 found in supplements and food are Pyridoxine, Pyridoxal, and Pyridoxamine.
Magnesium Relax: Includes Vitamin B6 in its active form, Pyridoxal-5-Phosphate (P5P), which works synergistically with magnesium to enhance energy metabolism, promote muscle relaxation, and support mood and sleep. This combination aids in better cognitive function and reduces migraine frequency.
Vitamin B12: : Vitamin B6 in this supplement aids in the absorption and utilization of Vitamin B12 and folate, supporting red blood cell production, tissue repair, and DNA synthesis. It also helps regulate homocysteine levels, reducing the risk of heart disease and cognitive decline.
Thick and Grow: Vitamin B6 supports healthy hair growth by improving blood circulation to the scalp and strengthening hair follicles. It also helps reduce stress, a key contributor to hair loss, and works alongside other vitamins like Biotin and Folate to prevent hair thinning and breakage.
Multivitamin: Vitamin B6 in this formula supports energy production, brain health, and immune function. It aids in protein metabolism, neurotransmitter production, and mood regulation, helping to maintain complete health and improve nutrient absorption.
| Uses & Benefits | Description |
| Supports Brain Health and Cognitive Function | Vitamin B6 is essential for brain and nervous system health. A deficiency can affect memory and increase the risk of cognitive issues like Alzheimer’s and Dementia. B6 helps regulate homocysteine levels, which, when high, can harm brain cells and disrupt the nervous system. It also plays a key role in producing hormones like serotonin, dopamine, and norepinephrine, which affect mood, energy, and focus. Low serotonin levels are linked to behavioral issues like ADHD, and increasing Vitamin B6 may help improve these symptoms. [4] |
| Promotes Healthy Metabolism | Vitamin B6 is essential for metabolizing amino acids, carbohydrates, and fats. It helps break down proteins into amino acids for tissue repair, enzyme production, and immune function. [5] B6 also converts stored carbohydrates into glucose, providing energy for physical activity and brain function. Additionally, it helps metabolize fatty acids for energy and cell membrane production. |
| Supports Heart Health | Homocysteine is an amino acid that, when present at elevated levels, can increase the risk of heart disease. Vitamin B6 works alongside Vitamin B12 and folate to metabolize and break down homocysteine, reducing its harmful effects on the cardiovascular system.[6] Lowering homocysteine levels may help protect against conditions such as stroke, atherosclerosis, and heart attacks. |
| Skin Health and Hair Growth | Vitamin B6 supports skin health by aiding collagen production, which helps maintain elasticity and repair skin. A deficiency can lead to conditions like acne and eczema, so proper intake may improve skin health. [7] B6 also helps form hemoglobin, which carries oxygen to hair follicles, promoting hair growth. Additionally, it balances hormones, helping prevent hair thinning or loss caused by hormonal imbalances. |
| Improve Sleep Quality | Vitamin B6 helps the body make Melatonin, an essential hormone that helps to fall asleep. Melatonin helps signal to your body when it's time to sleep and when to wake up. [8] By maintaining healthy B6 levels, you may improve your sleep quality and duration. Studies have shown that adequate Vitamin B6 intake can help individuals fall asleep more easily and enjoy deeper, uninterrupted sleep. |
| Supports Hormonal Balance | Vitamin B6 helps balance estrogen levels, easing symptoms of hormonal imbalances during menstruation or menopause. [9] It can reduce PMS symptoms like irritability, fatigue, and mood swings. For menopausal women, B6 may relieve hot flashes, night sweats, and reduce the risk of depression and anxiety. Additionally, B6 can help reduce acne flare-ups that often occur before menstruation. |
| Relieves Carpal Tunnel Syndrome Symptoms | Vitamin B6 is often recommended as part of the treatment for carpal tunnel syndrome (CTS), a condition where the median nerve in the wrist becomes compressed, causing pain, tingling, and numbness. [10] B6 supports nerve health by helping to reduce inflammation and enhance nerve function, making it beneficial in reducing the discomfort associated with CTS. |
| Prevents Kidney Stones | Some studies suggest that Vitamin B6, alongwith Vitamin C, may help reduce the risk of calcium oxalate kidney stones. [11] Vitamin B6 helps regulate oxalate levels in urine, preventing its buildup and reducing stone formation. For those prone to kidney stones, getting enough Vitamin B6 may help prevent them. |
The adequate dosage of Vitamin B6 can vary depending on age, health status, and specific needs.
General Adult Dosage: The recommended daily intake of Vitamin B6 is around 1.3 to 2.0 mg for most adults (ages 19-50). Older adults (51 years and above) may require slightly higher amounts, up to 2.0 to 2.2 mg daily.
Pregnancy and Breastfeeding: Pregnant women typically need more Vitamin B6, with the recommended dosage being 1.9 mg per day. For breastfeeding women, the recommended daily intake is 2.0 mg.
Specific Health Conditions:
Nausea and Vomiting during Pregnancy (Morning Sickness): Higher doses, such as 10-25 mg per day, may be used, but only under a doctor's guidance.
Carpal Tunnel Syndrome: Dosages of 50-200 mg per day have been used to alleviate symptoms, though this is often done under medical supervision due to potential side effects with long-term high doses.
Premenstrual Syndrome (PMS): Dosages of 50-100 mg per day may be recommended to help manage PMS symptoms, but it's important to avoid high doses over extended periods.
Deficiency: In cases of Vitamin B6 deficiency, doses of 25-200 mg per day may be used to correct the deficiency.
Vitamin B6 can be taken at any time of the day, but the best time largely depends on your individual needs and lifestyle. Here are a few things to consider:
With Meals: Taking Vitamin B6 with Meals can help improve absorption and reduce the chances of stomach upset. For those who experience nausea or digestive discomfort taking vitamins on an empty stomach will be very helpful.
Morning or Afternoon: If you find that Vitamin B6 gives you a boost of energy or helps improve mood and cognitive function, it's best to take it in the morning or early afternoon. This will help you benefit throughout the day without interfering with your sleep cycle.
Before Bed: On the other hand, if you are taking it for its calming or sleep-promoting benefits (as B6 is involved in serotonin, which helps regulate sleep, you may prefer to take it before bed.
Vitamin B6 is generally safe when taken within recommended amounts, but excessive intake can lead to side effects.
Nerve Damage (Neuropathy): High doses (typically over 200 mg per day) taken for extended periods can cause nerve damage, leading to symptoms like numbness, tingling, and difficulty walking. This is why it's important to stay within the recommended daily dose.
Gastrointestinal Issues: Taking too much Vitamin B6 can cause nausea, stomach pain, or loss of appetite.
Skin Reactions: Some people may develop skin reactions, including rashes, acne, or sensitivity to sunlight when consuming high doses of Vitamin B6.
Sleep Disturbances: Although Vitamin B6 can help with sleep regulation for some people, taking very high doses late in the day may cause vivid dreams or interfere with sleep quality.
Consider B6 in Combination with Other B Vitamins: Vitamin B6 often works in conjunction with other B vitamins, particularly B12 and folate, to support overall energy metabolism, mood regulation, and nerve health. A B-complex supplement could be an option if you need multiple B vitamins.
In conclusion, Vitamin B6, or pyridoxine, is a crucial water-soluble vitamin that supports a wide array of physical and psychological functions. From metabolism and nerve function to red blood cell production and liver health, its benefits are extensive. Adequate Vitamin B6 intake can contribute to heart health, brain function, and mood regulation, while also helping to treat anemia, alleviate PMS symptoms, and reduce morning sickness.
Its role in improving eye health, preventing kidney stones, and supporting sleep regulation further highlights its importance.
Whether through B6-rich foods or a B complex supplement, ensuring sufficient intake is essential for overall health and wellness. With its involvement in so many vital processes, Vitamin B6 is undeniably key to maintaining balance in the body and promoting long-term well-being.
