💊 What it does
Vitamin B6 (pyridoxine) is a water-soluble vitamin involved in over 100 enzymatic reactions, primarily in protein metabolism. It is essential for the synthesis of neurotransmitters (serotonin, dopamine, GABA, norepinephrine), haemoglobin production, immune function, and the conversion of homocysteine (alongside B12 and folate). It also plays a role in glucose regulation and the production of melatonin. B6 deficiency causes irritability, depression, confusion, and anaemia.
👤 Who needs it
People with high protein intakes — B6 requirements scale with protein intake. Women experiencing PMS — there is moderate evidence that B6 (50–100 mg) reduces PMS symptoms, particularly mood-related. Those on certain medications that deplete B6 (isoniazid for tuberculosis, penicillamine). Heavy alcohol drinkers. People with inflammatory bowel disease. Older adults whose absorption may be reduced.
🥦 Food sources first
Good plant sources: chickpeas (one of the richest sources — one tin provides nearly the full daily requirement), bananas, potatoes (with skin), fortified cereals, sunflower seeds, pistachios, avocado, tofu, dark leafy greens. Most people with a varied diet including legumes and wholegrains meet their B6 needs from food — deficiency is uncommon in plant-based eaters with good dietary variety.
🗓 When to supplement
When dietary intake is genuinely low. For women with significant PMS symptoms — a short trial of B6 supplementation is reasonable. When medication use is depleting B6.
🏷 Best form to look for
Pyridoxine HCl is the standard supplement form. Pyridoxal-5-phosphate (P5P) is the active coenzyme form — sometimes used by practitioners but offers no proven advantage over pyridoxine HCl for most people at normal doses.
⏰ When to take it
Can be taken at any time with or without food. Taking B vitamins in the morning avoids potential sleep disruption from energising effects.