Cellular Growth and Healing
Vitamin B6 helps to make hemoglobin, the oxygen- carrying component of red blood cells.  Thus, supplementation can help to prevent anemia, and the fatigue associated with this condition. B6 is also needed to synthesize genetic material (DNA) and is essential for normal cellular growth. It plays a role in the immune system by assisting in the formation of antibodies, the chemical tags that our immune system uses to flag harmful substances for destruction.

Brain and Mood Booster
B6 is required for the production of neurochemicals in the brain, such as serotonin and GABA. Serotonin regulates pleasurable experiences and appetite, and GABA calms the body. Therefore, B6 is useful for a variety of neurological disorders including autism and hormone-associated depression. Poor B6 status in the elderly has been associated with an increased rate of cognitive decline. Supplementation of vitamin B6 may help to slow this process of mental decline and memory loss associated with age.

Cardiovascular Disease
The breakdown of the toxic substance homocysteine into harmless byproducts involves vitamin B6. Homocysteine damages the inner lining of arteries and having high levels of homocysteine in the body is associated with an increased risk of atherosclerosis and cardiovascular disease. The effect is increased with co-supplementation of vitamin B12 and folate.

PMS
Vitamin B6 helps to maintain the fluid balance in the body. Some research has shown that supplementation with vitamin B6 may help to reduce the symptoms of premenstrual syndrome (PMS) such as: moodiness, irritability, forgetfulness, bloating, and anxiety.

Pregnancy Associated Nausea and Vomiting
Around half of all women experience nausea and/or vomiting in the first trimester of pregnancy. This is commonly referred to as "morning sickness", although it can occur at any time during the day or night. Vitamin B6 supplementation has been shown to reduce and even eliminate these symptoms in a number of pregnant women.

Deficiency
A lack of sufficient B6 can appear as confusion, depression, irritability and mouth and tongue sores. It can also present as anemia, headaches, flakey skin, and even carpal tunnel syndrome. Because of the fortification of processed foods, B6 deficiency is rare in North America.

How can I get more B6?
Vitamin B6 is found naturally in foods such as chickpeas, chicken, carrots, eggs, fish, meat and some nuts and seeds. Since all of the B vitamins work together, they are best used by the body when taken in a B complex. Most B complex supplements include a small dose of B6 in them.  If additional supplementation of B6 is needed it should be taken in addition to a good B complex.  Spray or sublingual forms of B vitamins are easily absorbed, as are capsules. If your digestion is healthy, then the tablet form is usually suitable for most people. Most B vitamins are water-soluble and any extra from larger doses is easily flushed out of the body. Thus, it is often best to take lower dosages of B complex several times a day, rather than one large dose.  Time-released formulas of B6 are available.  They allow the body to gradually absorb B6 and avoid the loss of large amounts of the supplement through the urine.  Pyridoxal-5-phosphate is the activated form of B6.  It can be helpful to those who have decreased ability to convert B6 into the active form. In general, vitamin B6 is dosed between 50 and 100mg per day.

Important Information
B6 is depleted by antidepressants, estrogen, oral contraceptives, some antibiotics, and alcohol.  Cortisone and diuretics can block the absorption of B6.  Diets high in protein require a larger B6 intake to allow for proper digestion and utilization. Prolonged excessive intake of B6 (1-6g per day for more than a year), can result in sensory neuropathy and loss of control of bodily movements. Doses exceeding 400mg per day are not recommended. Parkinson's patients on dopamine therapy should not supplement with B6, and diabetics should monitor their blood sugar levels during supplementation as their insulin dosage may need to be lowered.