Vitamin Supplements

Today we know that this vitamin exists naturally in foods in three closely related forms: pyridoxine, pyridoxal, and pyridoxamine. Nutrition supplements generally provide B6 in the form of pyridoxine.

Vitamin B6 Basic Functions

• Vitamin B6 is necessary to convert amino acids to proteins.
•  Vitamin B6 is important in forming tryptophan, an essential amino acid, and helps to convert tryptophan to niacin (vitamin B₃) in the body.
• Vitamin B6 is important in forming hemoglobin, the oxygen-carrying component of red blood cells. It may also help red blood cells to function normally.
• Vitamin B6 is involved in forming chemical messengers called neurotransmitters.
• Vitamin B6 is necessary to convert sugars from the form in which the body stores them (as glycogen) to the form that the body can use for energy (glucose).
• Vitamin B6 plays an as-yet unclear role in the utilization of fats.
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Signs of Vitamin B6 Deficiency

Vitamin B6 deficiencies are rare, thanks to the wide availability of this nutrient in everyday foods. When a deficiency does occur, the most frequent signs and symptoms include an impaired immune system, anemia, inflammation of the tongue and mucous membranes of the mouth, scaling skin, weakness, dizziness, nausea and vomiting, irritability, depression, and—especially in infants— convulsions.

Who’s at Risk for Vitamin B6 Deficiency?

If you answer yes to any of the following questions, you have an above-average risk of developing a vitamin B6 deficiency.

• Are you pregnant? Women who are pregnant or have just given birth require extra vitamin B6. The RDA suggests an additional 0.6 mg of B6 during pregnancy.
• Are you breast-feeding? Women who breast-feed can lose as much as 0.25 mg of vitamin B6 per liter of milk. The RDAs advise an additional 0.5 mg of B6 per day when breast-feeding.
• Are you taking certain drugs, such as isoniazid (to treat tuberculosis), hydralazine (for high blood pressure), or penicillamine (for rheumatoid arthritis)? These drugs can increase the body’s excretion of vitamin B6 in the urine.
• Are you taking birth-control pills? Blood levels of vitamin B6 decrease 15 to 20 percent in women taking birth-control pills. The reasons for this are not clear.
• Does your diet include a lot of protein? Vitamin B6 plays an important role in protein metabolism, so the more protein you consume, the more vitamin B6 you need.
• Do you drink a lot of alcohol? Some 20 to 30 percent of alcoholics experience a vitamin B6 deficiency.

Vitamin B6 Overdose Toxicity

Some case reports have shown that as few as 200 mg per day of vitamin B6 can cause neurological problems, including numbness in the feet and hands and difficulty walking. Vitamin B6 is safe for most people in doses of up to 500 mg per day (about 250 times the RDA for adult males), however. Toxic symptoms at doses above 500 mg include dermatitis (skin rash) related to sun exposure, difficulty walking, and numbness or tingling in the hands and feet. Symptoms tend to disappear when high doses are discontinued, although amounts of 2,000+ mg have been associated with permanent nerve damage.

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