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The Brain Benefits of Vitamin B6

By Andrea Lewis

Food Science Vitamin B6
We all know that vitamins, B vitamins in particular, are extremely important to our body's growth, function and energy levels; but Vitamin B6, also known as Pyroxidine, has the ability to prevent heart disease, help relieve nerve pain, anxiety, even depression. Those latter brain benefits are the focus of this article.

How B6 affects the brain

Comprised of three chemically distinct compounds -- pyridoxine, pyridoxinal, and pyridoxamine -- Vitamin B6 is involved in the regulation of mental function and mood. It is also an essential homocysteine re-methylation cofactor, and deficiency is associated with an increase in blood homocysteine levels.

Homocysteine is a risk factor for cerebrovascular disease and may also have directly toxic effects on neurons of the central nervous system. Neuropsychiatric disorders including seizures, migraine, chronic pain and depression have been linked to Vitamin B6 deficiency.

According to government surveys, only one third of adults and half of all women get enough of this vitamin in their diet. Women taking oral contraceptives, adolescent girls, and pregnant women tend to have especially low levels of Vitamin B6, making them more prone to depression and other ailments; but Vitamin B6 deficiency can affect cognitive function in both genders and all age groups.

Epidemiological studies indicate that B6 deficiency is common among older people. Hyperhomocysteinaemia has been suggested as either a cause or mechanism in the development Alzheimer's disease and other forms of dementia. Supplementation with B vitamins including vitamin B6 has been shown to reduce blood homocysteine levels.

Vitamin B6 performs more than 100 functions over and over during a day's time, and must be present for the production of antibodies and red blood cells. Vitamin B6 also contains coenzymes that activate over sixty other enzymes involved in protein metabolism.

Some of these enzymes convert the amino acid tryptophan to niacin (B3) and convert the neurotransmitter serotonin. Tryptophan is an amino acid -- a building block of protein -- that affects levels of neurotransmitters in the brain. As more tryptophan enters the brain, more of the neurotransmitter serotonin is produced. Higher serotonin levels in the brain enhance mood and have a sedating effect.

FYI: Although serotonin is manufactured in the brain, where it performs its primary functions, some 90% of our serotonin supply is found in the digestive tract and in blood platelets.

Overall, Vitamin B6 has a broad influence on amino acids processing and protein metabolism. It helps form red blood cells, helps cells make proteins, manufactures brain chemicals, and releases stored forms of energy. These "stored forms of energy" are predominantly body fat and its precursor carbohydrates.

Sources of Vitamin B6

The best sources of vitamin B6 are meats, particularly organ meats, such as liver, and whole grains, especially wheat.

Wheat germ is one of the richest sources. Besides meat, good protein sources of B6 include fish, poultry, egg yolk, dried beans, peanuts, and walnuts.

Vegetable and fruit sources include bananas, prunes, potatoes, cauliflower, cabbage, and avocados.

Herbs that contain vitamin B6 (pyridoxine) include alfalfa, catnip, and oat straw.

Examples of how easily vitamin B6 can be lost in the processing of food:

  • Raw sugar cane has a good amount, while refined sugar has none.

  • Whole wheat flour contains nearly 0.5 mg. of pyridoxine (wheat germ and wheat flakes have much more), while refined wheat flour has almost none, and even whole wheat bread has lost nearly all of its vitamin B6.

Vitamin B6 Dosage

Government guidelines claim that an adult male only needs 2.0 mg/day while adult women need 1.6 mg/day. Whether these amounts are sufficient for reversing anxiety and depression, brought on by a deficiency, I do not know. I doubt it. Which is why it's important to seek the help of a naturopathic practitioner or nutritionist to be certain of the dosage needed by YOU, if any. They can also ensure that you are getting enough of every vitamin and mineral, particularly those that assist in stabilizing emotions.

In Conclusion

Vitamin B6 is a water soluble vitamin, meaning any excess is excreted and not stored in the body, so it must be replenished regularly. Also, B vitamins are more effective when they're taken in the morning. And they should be taken, in balance, with other B vitamins.

If better nutrition fails to change your frame of mind, please seek the help of a licensed therapist. If you can't afford one, many cities have centers where you can receive free counseling. For more information, visit SAMHSA's National Mental Health Information Center


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