Nutrients Database

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Vitamin B6 (Pyridoxal phosphate)

Vitamin B6 (pyridoxal phosphate) actually comes as a group of compounds that are converted into their most active form in the body, this is called pyridoxine. B6 is water soluble and therefore a constant supply from the diet is required as the body does not keep long term stores.

Good sources of B6 include:

wholegrains, turkey, lentils and liver, oily fish, soy products, nuts, egg yolk and dark green leafy vegetables.

The key functions of B6 are:

  • amino acids are the building blocks of the complex chemicals that help out bodies to work. They make the proteins and the hormones that keep us healthy. Vitamin B6 is involved in the metabolism of amino acids and proteins.
  • regulation of sex hormones and so is often used in supplements for premenstrual syndrome (PMS) and to support women through the menopause.
  • Promoting bone health. B6 is needed to make hydrochloric acid in the stomach which in term is needed to absorb calcium. It also plays a part in collagen formation, part of the structure of the bones.
  • has been associated with the relief of fatigue.
  • can help in the control of allergic reactions and depression or anxiety.

High intake of processed foods, alcohol, smoking, high proportion of protein in the diet and taking the birth control pill can deplete B6 in the body.

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