It's important to get enough vitamin B6 in your diet. Also known as pyridoxine, this essential nutrient contributes to energy, mood, red blood cell production and hormone regulation, helps reduce fatigue, and supports the normal function of your nervous system. Here's what B6 does, where to find it, and when a supplement might help.
What does vitamin B6 do?
Vitamin B6, or pyridoxine, is a genuine all-rounder – it's involved in more biochemical processes than any other B vitamin, which is why getting enough matters so much. Its authorised roles read like a tour of the body's essentials.
It contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It plays a role in normal red blood cell formation, and in the normal function of both the nervous system and the immune system. It also contributes to the regulation of hormonal activity and to normal psychological function – which is the compliant, evidence-based way of describing its well-known connection to mood, since B6 is involved in making some of the neurotransmitters your body uses as chemical messengers.
Because your body cannot store B6, you need a daily supply through food or, where needed, a supplement.
What foods are high in vitamin B6?
The good news is that B6 is found in a wide variety of foods. Good sources include fish, poultry, beef liver, potatoes, peanuts, and non-citrus fruits like bananas. For most people, a healthy, balanced diet supplies all the B6 they need.
Like the other B vitamins, B6 is water-soluble, so some of it can be lost when foods are washed or boiled – including a few raw or gently cooked sources in your diet helps preserve more of it. The NHS recommends that adults aged 19–64 need about 1.4mg a day for men and 1.2mg a day for women.
Here's a curious extra: unlike most B vitamins, your body can produce a small amount of B6 itself, thanks to the bacteria that naturally live in your bowel. It's only a small quantity, though, so food remains the source that matters.
Should I take a vitamin B6 supplement?
If you eat a varied, balanced diet, you're likely getting all the B6 you need. If your diet falls short – or you'd simply like the reassurance of a steady intake, including some extra support for normal immune function – a B6 supplement can be worth considering. You can also choose a B-complex supplement, which includes B6 alongside all the other B vitamins.
B6 comes with one important caveat that sets it apart from most water-soluble vitamins: with B6, more is definitely not better. Taking 200mg or more a day over time can cause a loss of feeling in the arms and legs (a condition called peripheral neuropathy), and even lower long-term high doses are best avoided. This is a nutrient where following the recommended dosage really matters – so stick to the label, and don't stack multiple supplements containing B6 without checking the totals.
Should you take B6 during pregnancy?
Pregnancy increases your demand for B6, so if you're struggling to get enough from your diet, supplementation at normal doses may be helpful. But it's important not to start B6 supplements for the first time in pregnancy without speaking to your doctor or midwife first.
It's also worth knowing that the Royal College of Obstetricians and Gynaecologists advises that the only B vitamin you specifically need to supplement in pregnancy is folic acid. So for most people, B6 isn't something to add during pregnancy unless a healthcare professional recommends it.
Explore our range of vitamin B6 supplements and B-complex formulas to support normal energy, hormonal regulation and nervous system function.