Open your supplement drawer. You’ll probably find magnesium, vitamin D, maybe even some omega-3s. But vitamin B6? Probably not.
Despite flying largely under the radar, vitamin B6 plays an important role in the body. It supports everything from metabolism to the nervous system to the production of neurotransmitters that influence mood and sleep.
“It’s a shame that vitamin B6 gets so little attention,” says Christiane Mensching, a specialist in general medicine with a focus on preventive medicine and chief physician of geriatrics.
Ironically, she says its unsung status might be because it plays a part in so many functions. For example, “vitamin D deficiencies are relatively easy to recognize because we can see the consequences, such as osteoporosis or fractures. Fatigue, poor concentration, or mood changes—possible signs of vitamin B6 deficiency—are much harder to identify.”
What is vitamin B6?
B6 may not be the vitamin everyone’s talking about, but perhaps it should be. Without enough vitamin B6, many of the body’s essential metabolic processes can’t function as efficiently as they should.
Not to be too scientific, but vitamin B6 isn’t a single molecule—it’s actually a group of related compounds. Its biologically active form, also known as pyridoxal-5-phosphate (PLP), acts as a coenzyme, helping enzymes carry out more than 100 biochemical reactions throughout the body.
The important thing to know about that: many of these reactions are involved in turning protein, fat, and carbohydrates into usable energy.
Vitamin B6 for better moods
Vitamin B6 is also essential for producing several key neurotransmitters, including serotonin, dopamine, norepinephrine, and GABA—all of which help regulate mood, attention, motivation, stress response, and sleep.
In fact, many of the chemical messengers that shape how we feel rely, at least in part, on the vitamin. “Vitamin B6 is essential for the production of these neurotransmitters,” says Mensching. “A deficiency can therefore manifest not only as fatigue or concentration problems, but also as mood swings, nervousness, or sleep disturbances.”
Research suggests that vitamin B6 deficiency may contribute to neurological and psychological symptoms—including depression, confusion, irritability, peripheral neuropathy (numbness and tingling), and even seizures.
“Neuropsychiatric disorders including seizures, migraine, chronic pain and depression have been linked to vitamin B6 deficiency,” notes an American study that examined the effect of vitamin B6 on cognition. The European Food Safety Authority (EFSA) also recognizes that adequate vitamin B6 intake supports the normal function of both the nervous system and psychological function.
Vitamin B6 and energy
Vitamin B6 also plays a central role in how the body converts carbohydrates, fats, and proteins into usable energy. It helps make stored energy, such as glycogen, available when it’s needed and also supports the production of red blood cells, which transport oxygen throughout the body.
And that’s still not the end of its lengthy résumé. B6 is also essential for breaking down homocysteine, an amino acid the body produces when it metabolizes proteins.
Though a natural part of the body’s processes, too much homocysteine isn’t great: “Elevated homocysteine levels are associated with an increased risk of cardiovascular disease,” Mensching explains. “Accordingly, this marker is becoming increasingly important, particularly in preventive and longevity medicine.”
Vitamin B6 and PMS
Vitamin B6 plays an important part in hormonal health and has been studied for its potential role in easing certain premenstrual symptoms.
Some clinical studies and meta-analyses suggest that adequate vitamin B6 intake may help reduce related symptoms such as irritability, low mood, and emotional tension—although the strength of the evidence varies depending on the symptom.
To that end, Mensching says those who tend to go to the emotional dark side during their cycle might want to check their B6. “PMS is often accompanied by feelings of guilt, aggression, sleep disturbances, or severe mood swings,” she explains. “Women who suffer from these symptoms in particular should make sure their vitamin B6 levels are within the normal range.”
Foods rich in vitamin B6
Luckily, you shouldn’t have to search very hard to get all the B6 your body needs. The all-important vitamin is found in a wide variety of both animal- and plant-based foods.
Good sources of vitamin B6 include poultry, meat, eggs, legumes, whole grains, oatmeal, fruits, nuts, and seeds. Specifically, tuna, salmon, chicken breast, chickpeas, tofu, tempeh, bananas, and all kinds of potatoes (sweet and otherwise) are excellent options.
Should you take a vitamin B6 supplement?
The recommended daily intake for adults is around 1.4 to 1.6 milligrams, although requirements may increase during certain life stages, such as pregnancy, or under specific physical demands.
If you’re taking a B-complex supplement or a multivitamin, you may already be getting a dose outside of your diet—but check the label on the bottle to confirm the exact amount; some formulas specifically call out “B-minus-B6” because high doses of B6 can cause side effects. Although vitamin B6 is water-soluble, consistently taking high doses over long periods can result in numbness or tingling in the hands and feet.
“If you’re considering high-dose vitamin B6 supplementation, it’s important to measure your levels both before starting and while taking it,” says Mensching. “This is the only way to ensure there is neither a deficiency nor an excess.”
The takeaway? Vitamin B6 might not be the trendiest vitamin, but it’s doing more heavy lifting than most of us realize. As is the case with most nutrients, the goal is just to get enough. Eat a varied, balanced diet full of veggies, fruits, proteins, and healthy fats, and you should be well on your way.
Have a beauty or wellness trend you’re curious about? We want to know! Send Vogue’s senior beauty & wellness editor an email at beauty@vogue.com.
