Vitamin B6: Action, Deficiency, Excess, Occurrence, and Dosage
Alicja Kowalska
2026-03-19
3 min. read
30
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CONTENTS
The Role of Vitamin B6
Vitamin B6, also known as pyridoxine, is a derivative of pyridine and is water-soluble. It is present in approximately 50 enzymes that actively participate in the biological processes of our body. Pyridoxine plays a significant role in the metabolism of carbohydrates, fats, and proteins. It is essential for the transformation of amino acids, as it is required for the conversion of tryptophan to niacin (vitamin PP). Furthermore, it is crucial for the synthesis of the hormones serotonin and adrenaline, which stimulate the nervous system and ensure its proper functioning. Pyridoxine is transformed into its active form by the bacterial flora in our intestines. A deficiency of this vitamin results in limited utilization of protein, hemoglobin, and immune cells.
Vitamin B6 – deficiency and surplus
Indications that may suggest Vitamin B6 deficiency include: excessive nervous sensitivity, bone loss, anemia, dizziness and skin changes. The causes of these symptoms are not definitive, so Vitamin B6 deficiency often occurs alongside deficiencies in other B vitamins. It is worth noting that both deficiency and excess of this vitamin are dangerous. Doses above 2 g can lead to neurological disorders, insomnia and nightmares.
The importance and occurrence of Vitamin B6
Vitamin B6 is present in both animal-derived and plant-based products. Its primary sources include yeast, wheat sprouts, wheat bran, legume seeds, nuts, pork, milk, and eggs. Significant losses of this nutrient occur during thermal processing, hence it is recommended to consume vitamin-rich products predominantly in their raw form.
Administration of Vitamin B6
The body's requirement for vitamin B6 is dependent on the amount of protein consumed. Individuals on a high-protein diet necessitate a decrease in the pyridoxine dosage. The volume of this vitamin is also required by individuals utilizing hormonal contraceptives. The standards for consuming Vitamin B6 in individuals with a regular caloric intake are: 1.4-1.6 mg in children and 2-2.4 mg in adults. Pregnant and nursing women should consume 2.9-3 mg of pyridoxine. The bioavailability of the vitamin is significantly decreased by alcohol consumption and medication intake. Vitamin B6 fulfills many diverse roles in our body. It is indispensable for the production of hormones and metabolism of nutrients, including protein. Its deficiency can lead to issues with the nervous system, hence it is crucial to remember to ingest products that contain ample amounts of it.