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Vitamin B6 (Pyridoxine): what it is for and recommended amount

Pyridoxine, or vitamin B6, is a micronutrient that performs several functions in the body, since it participates in several reactions of the metabolism, mainly those related to amino acids and enzymes, which are proteins that help to regulate the chemical processes of the body. In addition, it also regulates the reactions of both development and functioning of the nervous system, protecting neurons and producing neurotransmitters, which are important substances that transmit information between neurons.

This vitamin is present in most foods and is also synthesized by the intestinal microbiota, the main sources of vitamin B6 being bananas, fish such as salmon, chicken, shrimp and hazelnuts, for example. In addition, it can also be found in the form of a supplement, which may be recommended by the doctor or nutritionist in case of deficiency of this vitamin. Check out a list of foods rich in vitamin B6 .

What is vitamin B6 for?
Vitamin B6 is important for health, as it has several functions in the body, serving to:

1. Promote energy production
Vitamin B6 acts as a coenzyme in several metabolic reactions in the body, participating in the production of energy by acting in the metabolism of amino acids, fats and proteins. In addition, it also participates in the production of neurotransmitters, substances that are important for the proper functioning of the nervous system.

2. Relieve PMS symptoms
Some studies indicate that vitamin B6 intake can reduce the occurrence and severity of symptoms of premenstrual tension, PMS, such as changes in body temperature, irritability, lack of concentration and anxiety, for example.

PMS can happen due to the interaction of hormones produced by the ovaries with brain neurotransmitters, such as serotonin and GABA. The B vitamins, including vitamin B6, are involved with the metabolism of neurotransmitters, being therefore considered a coenzyme that acts on the production of serotonin. However, further studies are needed to understand in more detail what the possible benefits of consuming this vitamin in PMS would be.

3. Prevent heart disease
Some studies indicate that the consumption of some B vitamins, including B, can decrease the risk of suffering heart disease, since they reduce inflammation, homocysteine ​​levels and inhibit the production of free radicals. In addition, other studies indicate that a deficiency of pyridoxine could cause hyperhomocysteinemia, a condition that can cause damage to the artery walls.

In this way, vitamin B6 would be essential to promote the degradation of homocysteine ​​in the body, preventing its accumulation in the circulation and decreasing the risk of cardiovascular diseases.

However, further studies are needed to prove this association between vitamin B6 and cardiovascular risk, since the results found were inconsistent.

4. Improve the immune system
Vitamin B6 is related to the regulation of the immune system's response to various diseases, including inflammation and various types of cancer, because this vitamin is able to mediate the signals of the immune system, increasing the body's defenses.

5. Improve nausea and feeling sick during pregnancy
The consumption of vitamin B6 during pregnancy can help to improve nausea, seasickness and vomiting during pregnancy. Therefore, women should include foods rich in this vitamin on a daily basis and only use supplements if recommended by the doctor.

6. Prevent depression
As vitamin B6 is related to the production of neurotransmitters, such as serotonin, some studies indicate that the intake of this vitamin decreases the risk of depression and anxiety. In addition, other studies also link the deficiency of B vitamins with high levels of homocysteine, a substance that could increase the risk of depression and dementia.

7. Relieve rheumatoid arthritis symptoms
The consumption of vitamin B6 can help reduce inflammation in cases of rheumatoid arthritis and carpal tunnel syndrome, relieving the symptoms symptoms, because this vitamin acts as a mediator of the body's inflammatory response.

Recommended amount of vitamin B6
The recommended amount of vitamin B6 intake varies according to age and gender, as shown in the following table:

Age    Amount of Vitamin B6 per day
0 to 6 months    0.1 mg
7 to 12 months    0.3 mg
1 to 3 years    0.5 mg
4 to 8 years    0.6 mg
9 to 13 years    1 mg
Men aged 14 to 50    1.3 mg
Men over 51    1.7 mg
Girls from 14 to 18 years old    1.2 mg
Women aged 19 to 50    1.3 mg
Women over 51    1.5 mg
Pregnant women    1.9 mg
Breastfeeding women    2.0 mg


A healthy and varied diet provides adequate amounts of this vitamin to maintain the proper functioning of the body, and its supplementation is only recommended in cases of diagnosis of lack of this vitamin, and should be used according to the doctor or nutritionist. Here's how to recognize vitamin B6 deficiency.