One nutrient many people don’t talk about much for their health is Vitamin B6, also known as pyridoxine. However, it should be noted that this vitamin plays a key role in everything from brain development to keeping your immune system strong. So, when you don’t get enough of it, things can start to go wrong.
Even though Vitamin B6 deficiency isn't as common as some other nutrient deficiencies, it can lead to serious health implications. In its absence, you may start feeling fatigue, mood swings, or even more severe issues like nerve damage.
If you’re wondering whether your body is getting enough of this important vitamin, this guide will walk you through the key signs, and symptoms, and what to do in a deficiency.
Overview of Vitamin B6
Vitamin B6 is one of the nutrients quietly working behind the scenes, involved in over 100 enzyme reactions.
Vitamin B6 is necessary for:
- Metabolism: It aids in metabolizing proteins, fats, and carbohydrates for energy.
- Nerve Function: It helps in producing neurotransmitters like serotonin and dopamine, which are essential for mood and nerve health. Additionally, Vitamin B6 supports immune function, which helps your body fight off infections.
- Red Blood Cell Formation: It assists in producing hemoglobin, which is a protein that carries oxygen in red blood cells.
In case of a vitamin B6 deficiency, your body can struggle to keep these vital systems functioning properly. Understanding different vitamin B6 types can help you choose the right supplement or make better dietary choices.
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Types of Vitamin B6
Vitamin B6 comes in several forms, each of which plays a different role in the body. The most common forms are pyridoxine, pyridoxal, and pyridoxamine.
- Pyridoxine: This is the form you’ll find most often in supplements and fortified foods. It’s also the form commonly used to treat Vitamin B6 deficiency.
- Pyridoxal: This form is essential for enzyme reactions in the body, mainly the ones that help break down carbohydrates and amino acids.
- Pyridoxamine: Although this form is less common in dietary supplements, it’s crucial for supporting protein metabolism and the repair of damaged tissues.
Check out this video that covers the dietary sources, causes, signs & symptoms, diagnosis, and treatment of vitamin B6 deficiency.
https://www.youtube.com/watch?v=p84hCsv-FqI
Each of these forms is vital for the body to process nutrients and maintain overall health. When you don’t get enough pyridoxine, whether from your diet or through supplements, you risk vitamin B6 deficiency. Take a look at more causes that can result in a deficiency.
Causes of Vitamin B6 Deficiency
Vitamin B6 deficiency can occur for several reasons. By understanding these causes, you can pinpoint the reason behind the deficiency.
Here are some key reasons why your B6 levels might be low:
1. Dietary Deficiency from Processed Foods
You usually get enough Vitamin B6 from a balanced diet. However, a lot of food processing can strip away a lot of vital nutrients. This is true in the case of foods that are heavily refined or cooked in lots of water, which can wash out this water-soluble vitamin. For example, refined grains lose much of their Vitamin B6 content during milling.
Hence, your diet shouldn’t rely heavily on fast food and processed meals. Make sure you include a variety of whole foods in your diet to get enough B6.
Opting for a nutrient-rich option can be a smart way to cover your daily vitamin requirements. Supply6 360 provides a convenient way to ensure you’re not missing out on such essential vitamins in your diet.
2. Health Conditions Leading to Secondary Deficiency
Some health conditions can interfere with how your body absorbs Vitamin B6, which can lead to what’s called a secondary deficiency. Diseases like celiac disease, Crohn's disease, and ulcerative colitis can reduce your gut's ability to properly absorb B6.
Alcohol use disorder also depletes B6 levels because frequent drinking reduces your liver’s ability to process vitamin B6. Plus, if you're undergoing hemodialysis for kidney issues, you might also lose water-soluble vitamins like B6 more rapidly and need regular monitoring and supplements.
3. Drug Interactions
Certain medications can mess with how your body uses Vitamin B6, either by depleting it or by blocking the enzymes you need to use it. For example, the antibiotic isoniazid, used for treating tuberculosis, or penicillamine, prescribed for conditions like rheumatoid arthritis.
People taking antiseizure medications (such as phenytoin or valproate) should also be mindful of their B6 levels. These medications are known to deplete the vitamin over time.
4. Increased Metabolic Demand
Sometimes, certain conditions in your body can increase your need for Vitamin B6. If you can’t keep up, it can lead to a vitamin B6 deficiency. For example, hyperthyroidism is a condition that speeds up metabolism, meaning you need more B6.
Similarly, pregnant and breastfeeding women also need more B6 for fetal development and milk production. In some cases, chronic infections and inflammatory diseases can increase your body's demand for the vitamin even more.
Want to know more about other vitamin deficiencies? Read this blog to understand the signs, symptoms, treatment, and causes of vitamin deficiency in our bodies.
With such causes for a deficiency, it’s important to maintain a healthy amount of vitamin B6 in your body. Thankfully, there are plenty of ways to get this essential nutrient.
Sources of Vitamin B6
While the body doesn’t store Vitamin B6, you can easily include it in your daily diet using a variety of nutritious food options.
1. Animal-Based Sources
Animal products are some of the best sources of Vitamin B6. If you consume poultry or fish regularly, it’s likely that you’re already meeting your daily needs.
- Poultry: Poultry, especially chicken breast, is rich in Vitamin B6.
- Fish: Fatty fish such as salmon, tuna, and mackerel are excellent sources. In addition to vitamin B6, they also offer omega-3 fatty acids, which are great for heart health.
2. Plant-Based Sources
For those following a vegetarian or plant-based diet, there are plenty of non-animal sources of Vitamin B6 that can keep you healthy.
- Potatoes: Potatoes are one of the best plant-based sources of Vitamin B6. you can enjoy them baked, mashed, or roasted.
- Bananas: While bananas make a great snack, they also provide a good amount of Vitamin B6 along with other important nutrients like potassium.
- Spinach and Leafy Greens: Vegetables such as spinach, kale, and other leafy greens are rich in fiber and vitamins and also contribute to your daily B6 needs.
- Chickpeas: These legumes are a fantastic source of Vitamin B6. You can add them to salads, and soups, or even make hummus for a nutritious snack.
3. Fortified Foods
Many everyday foods are fortified with essential vitamins like B6. If your diet lacks enough natural sources, these make a great supplement.
- Fortified Cereals: Breakfast cereals are often fortified with a variety of vitamins and minerals, including Vitamin B6. Look for whole-grain options with added nutrients.
- Nutritional Yeast: This is a popular option among vegans, as nutritional yeast is a B6 powerhouse. It can be sprinkled on meals to give them a savory, cheesy flavor while boosting your vitamin intake.
4. Supplements
Sometimes, even with a balanced diet, it’s challenging to get enough Vitamin B6. In such cases, a Vitamin B6 supplement can help you if you’re experiencing symptoms of deficiency or fall into a higher-risk group (like those with malabsorption conditions or who are pregnant).
Supplementing your diet with products from Supply6 such as Wholesome Meal can offer the much-needed nutritional balance.
This research on vitamin B6 supplementation helps clear out the doubts. It discusses how supplementation has helped reduce symptoms of anxiety symptoms and visual processing.
While foods do the most amount of work if your body’s showing vitamin B6 deficiency signs it’s helpful to catch them early on and address the problems.
Symptoms of Vitamin B6 Deficiency
Vitamin B6 deficiency symptoms can often be mistaken for other health issues, so you must understand each symptom and communicate them with your healthcare provider.
1. Peripheral Neuropathy and Pellagra-like Symptoms
One of the primary symptoms is peripheral neuropathy. This condition affects your nerves and often leads to numbness or prickling sensation in the hands and feet. If left untreated, this can progress to muscle weakness and difficulty coordinating movement.
Additionally, you can develop a pellagra-like syndrome, which shows up as skin rashes, diarrhea, and cognitive disturbances.
2. Skin and Dermatological Symptoms
Your skin is one of the first places to show Vitamin B6 deficiency signs. Dermatological issues are common in this deficiency. Seborrheic dermatitis is a common symptom that causes red, itchy patches on the scalp, face, or chest.
Another sign is cheilosis which negatively impacts the skin and mucous membranes. It can make the lips sore and cause painful cracks at their corners.
3. Symptoms Affecting Oral Health
Insufficient vitamin B6 can take a toll on your mouth and tongue. Glossitis is a condition that makes the tongue red, swollen, and sore. You might also experience oral stomatitis, which is an inflammation of the mouth lining. It can lead to pain, ulcers, or difficulty swallowing.
4. Neurological Indicators
Since Vitamin B6 is essential for brain function, a deficiency can cause a range of neurological issues. Infants may experience seizures that don't respond to antiseizure medications, as well as irritability and heightened sensitivity to sounds.
In adults, symptoms can include seizures, confusion, irritability, depression, and abnormalities in electroencephalograms (EEGs).
5. General Health Symptoms
The deficiency can also lead to various types of anemia—microcytic, normocytic, or sideroblastic—resulting in fatigue, weakness, and shortness of breath due to less production of healthy red blood cells.
You might also experience gastrointestinal symptoms, such as nausea, stomach cramps, or loss of appetite.
Did you know that increased dietary intake of vitamin B6 can lower the prevalence of cardiovascular disease (CVD)? If you want to learn more, then check out this paper on the association between CVD and vitamin B6.
For more information, check out this video that discusses lesser-known symptoms of vitamin B6 deficiency and its causes to help you understand the broader impacts of the deficiency.
https://www.youtube.com/watch?v=ySdOZkz_ezU
Want a more general overview of what causes nutritional deficiencies? Click to learn about the common causes, symptoms, and treatments of nutritional deficiency.
As we’ve learned vitamin B6 deficiency symptoms often mimic those of other health conditions, so it can be tricky when you try to diagnose it. However, with a thorough clinical evaluation and the right tests, medical professionals can correctly diagnose the symptoms.
Diagnosis of Vitamin B6 Deficiency
The first step in diagnosing this deficiency usually begins with a clinical evaluation. Symptoms such as fatigue, irritability, skin rashes, or neurological issues such as confusion or seizures can point toward a deficiency. Lack of vitamin B6 also leads to the presence of conditions like microcytic anemia or peripheral neuropathy.
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Assessing Risk Factors
To narrow down the possibility of a deficiency, your doctor will evaluate risk factors. These can include the likelihood of low Vitamin B6 levels. Risk factors can include your diet, medical history, and lifestyle habits.
For example, if your diet is low in Vitamin B6 foods or you’re dealing with conditions resulting in low B6 levels, you might be at risk.
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Key Biomarkers for Diagnosis
To confirm a diagnosis, healthcare professionals often rely on biomarkers. The most telling biomarker for vitamin B6 status is plasma pyridoxal 5'-phosphate (PLP). normal range for pyridoxal 5-phosphate (PLP) falls between 5 to 50 mcg/L, which indicates adequate nutrition.
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Other tests include measuring urinary excretion of xanthurenic acid, which spikes when vitamin B6 is low. This test helps you assess how your body metabolizes tryptophan. It’s an amino acid that relies on Vitamin B6 for proper breakdown.
Other tests include measuring urinary excretion of xanthurenic acid, which spikes when vitamin B6 is low. This test helps you assess how your body metabolizes tryptophan. It’s an amino acid that relies on Vitamin B6 for proper breakdown.
This Reddit thread discusses supplementation and its effects on vitamin B6 deficiency when taken without supervision. Check it out to understand why proper treatment with medical professionals is necessary.
With proper treatment and management, you can restore your vitamin B6 levels. The steps needed to address the deficiency depend on how severe your symptoms are.
Treatment and Management
Doctors consider various factors for treatment including the individual's age, symptoms, and underlying causes.
1. Age and Symptom-Based Dosage
An effective way to treat Vitamin B6 deficiency is through supplementation, usually in the form of pyridoxine. For adults, the recommended daily intake of Vitamin B6 ranges from 1.3 to 2 mg, but if you’re deficient, your healthcare provider might suggest a higher dose.
2. Addressing Underlying Causes
It's crucial to address underlying conditions that might be causing the deficiency. The treatment often involves more than just increasing your Vitamin B6 intake. For example, people undergoing dialysis may require ongoing Vitamin B6 supplementation due to nutrient loss during treatment.
3. Monitoring High-Dose Supplementation
Monitoring is crucial, especially with high-dose supplements. While Vitamin B6 supplements may restore proper levels in your body, high doses over a long period can pose risks. Large doses beyond 200 mg/day can cause neuropathy, with symptoms like burning and tingling pains.
It’s always essential to work closely with your healthcare provider and monitor your progress. Regular checkups and lab tests are important for a safe and effective treatment.
Nothing beats a proper diet when it comes to taking proper care of your health and wellness. As they say, prevention is always better than cure. So, when it comes to deficiencies, you can make a big difference by being proactive and balancing your diet.
Why You Need a Balanced Diet?
Since vitamin B6 cannot be stored in the body and any excess is excreted in urine, it becomes vital to maintain daily intake through your diet. Try to consume a variety of vitamin B6 foods, such as poultry, fish, potatoes, chickpeas, bananas, and fortified cereals.
Although meat sources are usually more bioavailable than plant sources, there are enough options for vegans and vegetarians to consider. Remember, cooking and processing can reduce the bioavailability of vitamin B6, so choose fresh or lightly cooked foods.
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Prevention for At-Risk Groups
Certain groups are at higher risk for a deficiency. These individuals may need extra attention to prevent nutrient shortfalls. For example, patients with renal impairment, often lose more B6 through urine, and dialysis can deplete their levels even more.
Similarly, individuals who have undergone bariatric surgery or suffer from conditions that affect nutrient absorption must ensure they’re fulfilling their required daily intake.
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Collaborative Healthcare
For patients to receive comprehensive care, professionals such as dietitians, physicians, and pharmacists work together to help them manage Vitamin B6 levels. This includes regularly monitoring at-risk patients, adjusting treatment plans and dietary recommendations, and potentially providing supplements.
Conclusion
When it comes to Vitamin B6 deficiency, timely intervention and adequate supplementation can help most people restore their B6 levels. Dietary changes or supplementation are vital to boost your intake of this viral nutrient and avoid long-term health issues.
For those with specific conditions, lifelong treatment may be necessary. In such cases, consistent Vitamin B6 supplementation is needed to manage symptoms and maintain health.
Even after correcting a deficiency, ongoing evaluation is important. You must take regular checkups to help catch any potential signs of deficiency early on, especially for those at higher risk. Stay informed and proactive about your vitamin B6 intake.
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