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B6: Essential Brain Vitamin January 22, 2005

Vitamin B6, which exists in food in one of three forms: pyroxidine, pyrixodal, and pyridoxamine, was defined in 1934 by Dr. Paul Gyorgy, a scientist at the University of Pennsylvania School of Medicine. It is required for the proper function of more than 60 enzymes. B6 contributes to balanced brain chemistry as it facilitates creation of all amino acid neurotransmitters, including serotonin, melatonin and dopamine.

I struggled with depression for many years and was advised to take an anti-depressant. Rejecting medication, I pursued diet and lifestyle changes that would alleviate the symptoms. One of the recommendations I followed was that of Dr. Andrew Weil to supplement with 100 milligrams of Vitamin B6, as part of a B-complex

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Use in the Body
Vitamin B6 is converted into coenzymes that are needed for protein metabolism and the building and removal of amino acids. It is needed for the conversion of tryptophan (an amino acid) to niacin (a vitamin). Proper function of the nervous and immune systems depend upon sufficient levels of vitamin B6. One of B6’s coenzymes converts glycogen to glucose, which is stored in muscles to provide energy as needed.

Beneficial Effects

  • Assists release of glycogen for energy from the liver
  • Enables the body to manufacture and convert amino acids and metabolize proteins
  • May boost the production of the neurotransmitter GABA, which helps control pain
  • Assists the liver in cleansing excess hormones from the body
  • Assists in the creation of serotonin, a neurotransmitter that enhances mood
  • Along with folic acid and vitamin B12, B6 aids in the processing of homocysteine, a toxic chemical that increases the risk of heart disease and other vascular disorders

    • Food and Herbal Sources
    B6 content per 3.5 ounce serving, according to Michael T. Murray

  • Yeast, torula: 3.00
  • Yeast, brewer’s: 2.50
  • Sunflower seeds: 1.25
  • Wheat germ: 1.15
  • Walnuts: .73
  • Lentils, dry: .60
  • Brown rice: .55
  • Hazelnuts: .54
  • Bananas: .51
  • Avocados: .42
  • Whole-wheat flour: .34
  • Kale: .30
  • Potatoes: .25
  • Raisins: .24
  • Brussel sprouts: .23

    • Nutrient Co-Factors
    B6 is more effectively absorbed when adequate amounts of linoleic acid, magnesium, potassium, sodium, B1, B2 and pantothenic acid are present. Riboflavin and magnesium are needed for converting pyridoxine to pyridoxal-5-phosphate.

    Deficiency Symptoms
    Government surveys indicate that one-third of adults are deficient in vitamin B6. The elderly, pregnant or nursing women, oral contraceptive users, smokers and alcoholics are at a higher risk of deficiency. Deficiency symptoms include:

  • Anemia
  • Dermatitis/skin inflammation
  • Glossitis/sore tongue
  • Depression and mental confusion
  • Convulsions
  • Loss of appetite
  • Indigestion
  • Fatigue

    • Excess Symptoms
    No adverse reactions have been reported with high intakes of vitamin B6 from foods. In rare cases, taking 200 to 300 mg daily over time has resulted in nerve damage and numbness, weakness and loss of function in the limbs.

    Recommended and Optimal Daily Allowance
    According to Evelyn Roehl, Whole Food Facts

    Infants: 0.3 to 0.6 mg
    Children: 1.7 to 2.0 mg
    Adolescent, adult men: 1.7 to 2.0 mg
    Adolescent, adult women: 1.4 to 1.6 mg

    Therapeutic Use and Dosage
    For most therapeutic uses, 50 to 100 milligrams of B6 daily is recommended. When taking more than 50 milligrams per day, Michael T. Murray advises to divide the amount into 50 milligrams doses throughout the day, that being the maximum amount the liver can handle at one time. People suffering from the following conditions may benefit from additional B6:

  • Depression, anxiety
  • Asthma, especially for those taking theophylline, which decreases natural levels of B6
  • Chronic dizziness Parkinson’s disease, or tinnitus
  • PMS
  • Acne
  • Kidney Stones
  • Carpal Tunnel Syndrome
  • Fibrocystic breast changes

    • Toxicity
    B6 is one of the few water-soluble vitamins that can cause toxicity when taken excessively. In some people, having more than 2000 milligrams per day can cause nerve toxicity, the symptoms of which are tingling in the feet, loss of muscle coordination, and degenerative nerve tissue. The Food and Nutrition Board of the Institute of Medicine has established an upper tolerable intake level of 100 mg per day for all adults.

    Preferred Supplemental Form
    As a supplement, B6 is available as either pyridoxine hydrochloride or pyridoxal-5-phosphate (P-5-P). The latter of which, P-5-P, appears to be more easily absorbed. B6 should be taken together with the entire B group vitamins, and in supplementation the quantity of B6 should be nearly the same as B2, which helps activate B6. Vitamin B6 is sensitive to sunlight, cooking and processing.

    Interactions
    Isoniazid, which is used to treat tuberculosis, and L-DOPA, which is used to treat a variety of neurological problems such as Parkinson’s, alter the activity of B6 and prevent the drugs from working properly. In addition to these drugs, common antagonists of B6 include hydrazine dyes (especially FC&C yellow #5), oral contraceptives, alcohol and excessive protein consumption.

    Depression
    Studies indicate that low levels of Vitamin B6 are linked to depression and anxiety. Since B6 is essential for the creation of all brain neurotransmitters, including serotonin – low levels of which contribute to depression. Michael T. Murray recommends that depressed individuals try supplementing with an additional 50 to 100 milligrams of B6.


    SOURCES
    Murray, Michael T., Encyclopedia of Nutritional Supplements, New York: Three Rivers Press, 1996.
    Roehl, Evelyn, Whole Food Facts, Rochester, Vermont: Healing Arts Press, 1996.
    Weil, Andrew, M.D., Spontaneous Healing, New York: Fawcett Books, 1995.