Do you often feel exhausted after a long day at work, or an 8-hour stint in the library doing last minute exam revision? Or do you simply find that you don’t have enough energy to get you through the day? You’re not alone! Mental fatigue is a very common issue in our modern society. But did you know that you have access to a vitamin that could clear your mind and help you overcome this state of mental fatigue? No? The answer is vitamin B6!
Vitamin B6 is essential for the proper functioning of your whole body. Its actions activate your metabolism, contribute to the development of new muscle and keeps your nervous system working at full capacity. We’ve designed this fab guide to share all the secrets we know about this fabulous vitamin. Ready? Let’s get started!
- 1 First things first:
- 2 Ranking: The best vitamin B6 supplements in the UK
- 3 Buying Guide: Everything you need to know about vitamin B6
- 3.1 What exactly is vitamin B6?
- 3.2 What is the role of vitamin B6?
- 3.3 What are the symptoms of vitamin B6 deficiency?
- 3.4 Who is at higher risk of being vitamin B6 deficient?
- 3.5 What is the recommended daily allowance of vitamin B6?
- 3.6 Which foods are rich in vitamin B6?
- 3.7 How will I benefit from healthy vitamin B6 levels?
- 3.8 What are the different types of vitamin B6 supplements?
- 3.9 How should I take my vitamin B6 supplements?
- 3.10 What are the benefits of supplementing with vitamin B6?
- 3.11 Who will most benefit from taking vitamin B6 supplements?
- 3.12 Can I take too much vitamin B6?
- 3.13 What precautions should I take when supplementing with vitamin B6?
- 3.14 What is the average price of vitamin B6 supplements?
- 4 Buying Criteria
- 5 Summary
First things first:
- The term vitamin B6 encompasses three different substances that activate and stimulate the body’s normal metabolism.
- This vitamin is essential in the creation of haemoglobin, the transport and synthesis of amino acids and the creation of neurotransmitters.
- While it is considered safe even at high doses, excessive vitamin B6 can be toxic in the long run.
Ranking: The best vitamin B6 supplements in the UK
So, now you want to take vitamin B6 supplements. So where do you begin? Don’t worry, we’ve got you covered. In the following section, we’ve selected the best vitamin B6 on the market. We’ve looked at value for money, ratings, customer reviews, the lot. After reading this list, we’re confident that you’ll find the product that’s perfect for you. Let’s dive in!
No. 1: Natures Aid Vitamin B6 100mg (100 tablets)
Natures Aid is a well-known and well-respected company. It is a British company that has been around since 1981 and their products are all made to GMP and Pharmaceutical Standards. Vegan society approved and Amazon’s Choice for vitamin B6 supplements, these tablets are perfect for those who don’t want to supplement with every B vitamin.
Free from artificial flavours, colours, preservatives, lactose, yeast and gluten, you can take these supplements safe in the knowledge that you’re getting the best quality, natural UK ingredients. Since these tablets contain only vitamin B6, they’re good for if you know that you are deficient, as they are strong, 100mg tablets. Be careful with these if you are not necessarily deficient, as too much vitamin B6 can cause health problems.
No. 2: Nutravita Vitamin B Complex (365 tablets)
Nutravita is a British brand, and all of their products are many from responsibly sourced ingredients which are are manufactured in the UK to the strictest GMP standards, They are 100% vegetarian and they comply with all relevant UK and EU guidelines and requirements. This way, you’re certain you’re getting a good quality, honest product.
The size of each tablet is only 9mm, so they’re fast absorbing in the body and easy to swallow – perfect for those who normally have to break up tablets in order to swallow them. What’s more, each bottle contains a year’s supply of tablets, and each tablet contains lots of B vitamins including vitamin B6, D and B12.
No. 3: Igennus Healthcare Nutrition Super B-Complex High Strength (60 tablets)
These high strength tablets contain a vitamin B complex which consists of folate, vitamin B6 and vitamin B12. Vitamin B12 supports energy production and reduction of fatigue, so these tablets are suited for those who are experiencing vitamin B deficiency symptoms. These tablets are free from dairy, gluten, lactose, soya, yeast and are suitable for vegetarians and vegans.
They’re manufactured in the UK to GMP standards and the ingredients selected are raw and of the highest quality, prioritising bioavailability. They’ve been formulated by scientists and are safe from upper tolerable limits, but as always with high strength supplements, it’s best to consult a medical professional and make sure you don’t take them over a long period of time, as excessive consumption could bring health problems.
No. 4: Nu U Nutrition Vitamin B Complex (180 tablets)
This vitamin B complex by Nu U Nutrition is made in the UK and held to the highest safety standards in the world. They contain a six-month supply and are reasonably priced. You know that these vitamins are of good quality since they have been passed by the Good Manufacturing Practice Certification.
What’s more, you know you’re supporting a good, reputable company as a percentage of all of Nu U Nutrition’s profits goes to charitable causes – perfect! Finally, they are free from allergens, suitable for vegans and free from GMO ingredients, so you can be rest assured that these vitamins are free from animal products and are highly unlikely to provoke an allergic reaction.
No. 5: Innopure Vitamin B-Complex (120 tablets)
Last but certainly not least, we have these east-to-swallow daily tablets by Innopure. They contain all eight B vitamins, so they’re the perfect all-round supplement for those who are lacking in vitamin B from their diet. They’re free from artificial colours, flavourings, common allergens and they’re suitable for vegans and vegetarians.
Another UK-based brand, you know you’re buying supplements of good quality and made from the highest purity ingredients. Additionally, Innopure operate a system called ‘One donation match’, which means that for every bottle of vitamins sold, a child in need will receive life saving vitamins for a year.
Buying Guide: Everything you need to know about vitamin B6
Vitamin B6 helps regulare over 150 cell-building processes in the body, since it helps lots of chemical reactions occur. Vitamin B6 is vital for our bodies so we can stay healthy, and a deficiency in this vitamin can cause anaemis, energy loss, tiredness and mood swings, to name a few.
What exactly is vitamin B6?
We’ve already touched on this, but the term vitamin B6 actually encompasses a group of different molecules: pyridoxine, pyridoxal and pyridoxamine. It also includes certain compounds derived from their metabolism. There is a total of six molecules grouped under this umbrella term, with pyridoxal phosphate (PLP or P5P) being the active form of this molecule.
Hungarian doctor Paul György first discovered this vitamin in 1934, identifying it as a compound capable of curing the skin problems of rats suffering from malnutrition. In 1945, scientists also realised that this vitamin came in several forms. Their structure is similar to that of the compound pyridine, from which its name is derived.
Vitamins – from the Latin vita (life) and amine (organic compound) – are essential substances for our organism’s general health. Since the body cannot synthesise them, we have to ingest vitamins through our diet or supplementation. In this case, the small intestine absorbs the vitamin, while the liver metabolises it.
Vitamin B6 is part of the water-soluble vitamins, meaning that it dissolves in the water present in foods. Excess intake is easily eliminated through the urine, which is why an intoxication is unlikely. While this nutrient is found in many foods, experts estimate that up to 10% of the population suffers from some form of B6 deficiency.
What is the role of vitamin B6?
PLP – the vitamin’s active form – promotes enzymatic reactions that regulate the metabolism of amino acids, lipids and carbohydrates. It also fights ageing by halting oxidisation. We’ve listed its nine most important functions below for you:
- Neurotransmitter synthesis: Vitamin B6 is essential for the synthesis of neurotransmitters from amino acids. These compounds – mainly serotonin, dopamine and adrenaline – play a key role in our physical and mental well-being, allowing the organism to cope with daily stress.
- Brain development during childhood: Childhood is a critical period in the development of our organism. The nervous system grows at a staggering speed during this period, and it requires enough vitamin B6 to mature properly.
- Amino acid transformation: Vitamin B6 is necessary to transform certain amino acids into other compounds. This helps to avoid our bodies reaching low levels of other essential substances.
- Selenium metabolism: This antioxidant micronutrient is essential for the proper functioning of our immune system. It generally binds to the amino acid methionine, requiring the contribution of vitamin B6 to be released and carry out its functions.
- Glucose metabolism: Vitamin B6 is necessary for glycogenolysis (release of glucose from organic reserves) and gluconeogenesis (creation of glucose from amino acids and other compounds). This substance therefore balances blood sugar levels according to the needs of our organism.
- Lipid metabolism: The vitamin contributes to the formation of complex lipids that will form part of the body’s cell walls. When needed, the decomposition of these compounds into simple fatty acids also depends on vitamin B6.
- Haemoglobin metabolism: Vitamin B6 is essential for the synthesis and proper functioning of haemoglobin, the protein in charge of transporting oxygen to all the body’s tissues.
- Antibody synthesis: These tiny molecules are responsible for recognising and attacking the different pathogens that threaten our organism. Our bodies need enough vitamin B6 to synthesise antibodies, which are essential for the perfect functioning of our immune system.
- Molecular and genetic regulation: Vitamin B6 is involved in several processes intended to regulate DNA. Studies are currently underway to understand these processes, but they seem to associate this substance with the different genes that may control the appearance of severe diseases such as diabetes or cancer.
So as you can see, vitamin B6 is vitally important for our body to function properly. It has a particularly strong influence on our nervous system: this this vitamin regulates our sleep-wake cycles and emotional health, as well as our capacity to concentrate and our memory.
What are the symptoms of vitamin B6 deficiency?
As we mentioned earlier, vitamin B6 is water soluble and therefore easily excreted in the urine. While this reduces the likelihood of poisoning due to having an excess of this substance in the body, it also exposes you to deficiency if you do not compensate for these losses. One or more of the symptoms listed below may appear due to a deficit:
- Fatigue: Vitamin B6 is essential for the metabolism of haemoglobin and glucose. Its deficiency will lead to anaemia, making it harder for you to obtain energy from carbohydrates. This will in turn cause a state of tiredness, apathy and constant fatigue.
- Increased susceptibility to infections: Your immune system will weaken if you cannot produce the antibodies and proteins that help protect your body against pathogens. This may lead to the appearance of all kinds of infections and illnesses.
- Mood swings: Low levels of vitamin B6 will make it harder for you to create neurotransmitters like serotonin and dopamine. You will therefore experience mood swings with unexplained moments of sadness and irritability. This may also lead to an aggravation of the symptoms of premenstrual syndrome (PMS) in women.
- Dry and cracked lips: Vitamin B6 deficiency will promote the appearance of dry and cracked lips. Similarly, there will be an increased likelihood of suffering from angular cheilitis – very painful fissures in the corner of the lips.
- Tongue swelling: Known as glossitis, this inflammation of the tongue that makes it appear red and swollen is a consequence of the loss of taste buds. Other nutritional deficiencies such as vitamin B12 deficit may also cause this condition.
- Inflamed skin: The condition of your skin will be considerably worse than normal if you don’t have enough vitamin B6 in your body. It is possible that patches of red, inflamed skin, and even an inflammation that causes itching and scaling, known as seborrheic dermatitis, may appear.
- Unpleasant sensations in feet and hands: Vitamin B6 is essential for neuronal health. Lack of this essential vitamin will cause damage to neurons and nerve endings, first affecting the nerves of the more peripheral regions. There will be unpleasant sensory sensations known as peripheral neuropathy.
- Increased homocysteine levels: Homocysteine is a derivative of protein degradation. Its increase is related to an increase in the frequency of appearance of degenerative diseases at cardiac and cerebral levels.
- Increased incidence of renal colic: Some studies have linked low levels of vitamin B6 with increased formation of oxalate stones at the renal level (commonly known as “kidney stones”).
If vitamin B6 deficiency is particularly severe, convulsions may occur as a result of excessive neuronal stress. This condition is especially severe in children. In the long term, low levels of this vitamin have also been linked to an increased incidence of dementia, diabetes and even cancer.
Who is at higher risk of being vitamin B6 deficient?
While it is very rare to find absolutely no vitamin B6 in the blood, experts believe that up to 10% of the individuals in the groups listed below have suboptimal (20-29 nmol/L) concentrations of this nutrient.
- People treated with isoniazid, hydralazine or penicillamine: These three medications may interfere with PLP metabolism, leading to abnormally low levels of this substance.
- Women using oral contraceptives: We have known for years about the relationship between the use of oestrogen formulae and decreased vitamin B6 levels. While new-generation contraceptives present fewer side effects, they can still lead to lower levels of this nutrient.
- Individuals with impaired renal function: A diseased kidney cannot prevent excessive elimination of certain nutrients. This is why renal pathologies are often linked to a decrease in vitamin B6 levels.
- Individuals with autoimmune diseases: Autoimmune conditions provoke an inflammatory state that uses and depletes the body’s B6 vitamin reserves. The deficiency will worsen as the autoimmune disorder progresses.
- People with alcohol dependence: This extremely oxidising substance can consume large quantities of vitamin B6 and decrease its levels below normal.
- Smokers: The oxidising effect of the chemicals found in tobacco may contribute to several nutritional deficiencies, including vitamin B6.
- Diabetic individuals: Diabetes has been associated with inadequate vitamin B6 levels. Experts still debate about whether this decrease is a consequence of increased blood glucose levels, or whether decreased levels of this vitamin impact insulin production, therefore aggravating diabetes.
- Lactating women: Breast milk is rich in many nutrients, including vitamin B6. Women producing breast milk will have higher nutritional requirements than those who are not. This means they will need more vitamin B6 than the average person.
- Gluten-intolerant individuals: If your celiac disease is not well monitored, it may mean that your intestine doesn’t absorb nutrients well, and this, in turn means you may be deficient in certain nutrients.
- Obese individuals: While the mechanism behind this is still unknown, obesity has also been associated with a decrease in vitamin B6 levels. Supplementing with this vitamin contributes weight loss and helps keep body mass within a healthy range.
- Elderly people: It is very common for older individuals to suffer from different food deficiencies as a result of a difficulty in feeding themselves and the loss of appetite linked with ageing.
Vitamin B6 deficiency often happens in conjunction with a decrease in the levels of other B vitamins. The deficit of B6 only has rarely been observed, generally occurring in hereditary genetic disorders that hinder or prevent the synthesis of PLP, the active form of vitamin B6.
What is the recommended daily allowance of vitamin B6?
Vitamin B6 is part of the group of life-sustaining substances, for which experts establish a set of nutritional guidelines that set a minimum and maximum allowance that should be taken to maintain healthy B6 levels. The latest scientific studies are used to review and update these numbers.
The recommended daily allowance (RDA) is the the minimum amount of a nutrient that must be consumed in order to maintain healthy levels in the blood. This value is approximately 30 nmol/L for vitamin B6. In the table below, we detail the RDA for the different population groups:
|Population group||Vitamin B6 RDA (mg)|
|Babies up to 6 months||0.1|
|Babies between 7 and 12 months||0.3|
|Children between 1 and 3 years||0.5|
|Children between 4 and 8 years||0.6|
|Children between 9 and 13 years||1|
|Teenagers between 14 and 18 years||1.3|
|Adults between 19 and 50||1.3|
|Women over 50||1.5|
|Men over 50||1.7|
These recommendations establish a rough guide for healthy individuals who keep their digestive, absorptive and metabolic capacities in perfect condition. Any alteration of the normal state will provoke a variation in the nutritional necessities that will have to be consulted with a professional of the health.
Which foods are rich in vitamin B6?
Our organism cannot store vitamin B6 in the same way it does with fat-soluble vitamins – vitamins A, D, E, and K). This is why we need to receive our daily intake of this nutrient through our diet. Vitamin B6 is abundantly found in animal foods and unrefined wholemeal cereals.
In order to have a healthy intake of this vitamin, it is recommended to follow a diet that includes a variety of fresh meat, fish, vegetables and nuts. In the table below, we have detailed the vitamin B6 content found in some of the foods most frequently used in our diet:
|Food (100 g or 100 ml)||Vitamin B6 content (mg)||% RDA (adults 19-50 years)|
|Chicken breast (grilled)||0.4||31%|
|Sweet potatoes (roasted)||0.3||23%|
|Potatoes (cooked with skin)||0.3||23%|
|Eggs (two medium-sized)||0.1||8%|
|Whole cow’s milk||0.04||3%|
There are many different sources of vitamin B6 that are free of animal products. This means that vegan and vegetarian individuals can easily meet their RDA for this nutrient through a varied diet. Avoid overcooking and freezing these foods, as this will rapidly degrade the vitamin content.
How will I benefit from healthy vitamin B6 levels?
It’s important to keep high enough levels of vitamin B6 in the blood in order for an optimal health. This will also help prevent and even treat certain chronic diseases. We’ve listed some of the numerous benefits linked with vitamin B6 intake for you below:
- Improvement of inflammation: Certain studies have shown that a reduction in the number of inflammatory molecules was induced by vitamin B6 supplementation. This could lead to a relief of inflammation in problems such as rheumatoid arthritis.
- Improvement of eye health: Vitamin B6, together with other antioxidant nutrients, is used to prevent and treat age-related macular degeneration (ARMD), a major cause of blindness in the elderly.
- Improvement in cardiovascular health: A group of individuals took vitamin B6 supplements for two years. A reduction in cardiovascular risk was observed compared to other people who were given a placebo.
- Relief from the side effects of oral contraceptives: Many women suffer unpleasant side effects from taking oral contraceptives. These include nausea, headaches, increased or decreased appetite and mood swings. Trials have proven that taking vitamin B6 supplements could stop or lessen these side effects.
- Relief of symptoms of premenstrual syndrome: Hormonal imbalance that occurs days – or even weeks – before menstruation may lead to headaches, insomnia, sadness and irritability. In certain cases, vitamin B6 is capable of combating these symptoms.
- Increased efficacy of antianemic treatment: Vitamin B6 is essential for the formation of haemoglobin and red blood cells. Administering it to individuals suffering from deficiency has been shown to contribute to raising haemoglobin levels, therefore improving anaemic pathology.
- Relief of depressive symptoms: While there is no proof that vitamin B6 alone is an effective treatment for depression, studies have shown that maintaining sufficient levels of this nutrient relieves depression symptoms and facilitates their treatment.
- Relief from nausea in pregnant women: Several studies have demonstrated the effectiveness of vitamin B6 in treating morning sickness during pregnancy. Additionally, several medicines used to treat this condition contain vitamin B6.
- Decrease in cancer incidence: Certain studies have shown that vitamin B6 presents anti-inflammatory and antioxidant properties that have been linked with a lower incidence of cancer. That being said, please note that these studies have yet to be officially confirmed.
It’s very clear that vitamin B6 has many properties that are very beneficial for our overall health and well-being. However, many of the uses listed above remain under study and need to be confirmed with a larger population sample. This is why they cannot replace medical evaluation and treatment by a qualified professional.
What are the different types of vitamin B6 supplements?
Vitamin B6 is most frequently found in addition to other dietary supplements, in particular multivitamin supplements. That being said, you can also find compound supplements containing only vitamin B6 on the market. These products generally come in the following two forms:
- Pyridoxine hydrochloride: This form of vitamin B6 is the best-known and most widely-used in the field of supplementation. It is easy to find and relatively inexpensive.
- Pyridoxal phosphate (PLP): Also known as Pyridoxal-5-Phosphate (P5P), this is the active form of vitamin B6. Your liver doesn’t need to metabolise it in order for it carry out its function, which is why this supplement is more potent than pyridoxine hydrochloride.
Various health authorities have recently banned another natural form of vitamin B6 called pyridoxamine. Unlike other forms of vitamin B6, its intake is considered to be dangerous to health. Supplements that are correctly approved by the relevant authorities will never list pyridoxamine as one of their ingredients.
How should I take my vitamin B6 supplements?
What dose? Remember that the RDA recommended for healthy adults is very low, at only 1.7 mg/day. In medical practice, doses of up to 20 mg of vitamin B6 have been used to obtain cognitive and intellectual improvement. One thing is certain: you are strongly advised not to exceed 100 mg of vitamin B6 per day.
When? This will depend a lot on your lifestyle and personal preferences. You may decide to use this supplement as an energy boost at specific times (before demanding training sessions or during stressful situations). If you wish to take it as a daily supplement, you are encouraged to do so first thing in the morning.
With or without food? You can take vitamin B6 with or without food. These water-soluble supplements are have a very high bioavailability – the percentage of useful substance that reaches your bloodstream – of around 75%. This means that absorbing them isn’t a problem for the majority of people.
What are the benefits of supplementing with vitamin B6?
There is strong scientific evidence to suggest that vitamin B6 supplements can be used to treat certain hereditary anaemia problems, to prevent the side effects of some medications, for seizures in children, and as treatment of neuritis (pain and inflammation of peripheral nerves).
Beyond medical practice, supplementation enthusiasts use these products as nootropics, a term that refers to the compounds or medicines that enhance the cognitive function. Many users of vitamin B6 have claimed to feel an immediate improvement of their intellectual capacities after intake.
This nootropic effect is more intensely felt by individuals over the age of forty whose vitamin B6 production is declining, and who are therefore recommended to use these supplements every day. Younger people will experience a more discreet gain of energy during particularly demanding work or academic situations.
Who will most benefit from taking vitamin B6 supplements?
As mentioned above, older individuals who notice a decline in their cognitive function are the ones to most benefit from supplementing with vitamin B6. The antioxidant function of this compound protects their neurones and sensory cells throughout the body, therefore helping to keep brain ageing at bay.
Women of reproductive age – in particular those using oral hormonal contraceptives – can also reap the mood-stabilising rewards of vitamin B6. It has been proven that doses of 20-50 mg/day of this supplement could alleviate the symptoms linked to menstruation and contraceptive treatment.
Last but not least, fitness fans looking to increase their muscle mass or lose weight will also benefit from adding vitamin B6 supplements to their diet. This compound is essential for the transport of amino acids needed for muscle synthesis, the transport of fatty acids and glucose metabolism.
Can I take too much vitamin B6?
Intake of this water-soluble vitamin through food is considered to be completely safe and no vitamin B6 poisoning via food has been reported. However, note that severe toxic effects with potentially irreversible consequences have been linked with the use of high-dose supplements (100-600 mg/day).
Excessive vitamin B6 supplementation may lead to early sensory side effects that may include tingling or numbness in the hands and feet. In the long run, you may experience nausea, gastro-oesophageal reflux, sensitivity to light, as well as painful and unsightly skin lesions.
Experts have established intake limits for vitamin B6 supplements. In the table below, we have listed the maximum recommendations for the different population groups. Note that children under the age of three are not included, as they should not take any type of vitamin B6 supplement.
|Population group||Tolerable Upper Intake Limit (mg)|
|Childre aged 1 to 3||30|
|Children aged 4 to 8||40|
|Children aged 9 to 13||60|
|Teenagers aged 14 to 18||80|
|Adults over the age of 18||100|
What precautions should I take when supplementing with vitamin B6?
These supplements are considered to be completely safe for most people if taken properly and below the 100 mg toxicity limit. If you experience nausea, diarrhoea, vomiting or unpleasant sensory sensations during supplementing, you are strongly encouraged to discontinue use and seek medical help immediately.
Vitamin B6 consumers should also consider the potential interactions of their supplement with their usual pharmacological treatment. This substance may interact with the following medicines, unpredictably increasing or decreasing their effectiveness, with potential side effects on one’s health:
- Amiodarone (antiarrhythmic)
- Phenobarbital (anticonvulsant)
- Phenytoin (anticonvulsant)
- Levodopa (Parkinson’s treatment)
- Oestrogens (contraceptives, replacement therapy)
It is true that vitamin B6 supplements are frequently used to treat nausea during pregnancy, to prevent and alleviate the symptoms of pre-eclampsia and as a food supplement during breastfeeding. That being said, their use should in no case be done alone and the supplementation needs to be supervised by a clinician.
What is the average price of vitamin B6 supplements?
Manufacturers tend to sell vitamin B6 supplements at around £8 to £10. The most expensive products generally come from nationally or internationally renowned brands, or contain other ingredients – such as zinc, L-carnitine or magnesium – that provide additional properties to the product, naturally increasing its cost.
We strongly encourage you to look out for bulk products and certain offers and promotions that could greatly reduce the price of the supplement. Considering these products have a very long shelf life, you can make the most of the discounts available and keep the supplements for when you need them.
Choosing the right supplement is essential if you want to make the most of your vitamin B6 intake. A quality product will contribute to the improvement of your overall physical and mental health. On the other hand, a supplement of poor quality can even put your health at risk. This is why we’ve detailed below some of the key aspects you should evaluate when making your purchase:
- Vegan or vegetarian?
- Combination with other supplements
- Dosage and safety
- Format of supplement
- Price/quality ratio
Vegan or vegetarian?
While a varied vegetarian or vegan diet can theoretically provide enough vitamin B6, the reality is that a large percentage (approximately 28%) of people who follow plant-based diets do not meet their RDA. They are therefore encourage to use vitamin B6 supplements.
Vegan and vegetarian individuals naturally need to opt for products made from vegetable ingredients only. In that regard, you’ll want to check that the raw material and capsule of the supplement are free of animal products. Nowadays, supplements contain a quality seal that guarantees the suitability of this product for vegan consumers.
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To this day, there have been no reports of allergic reactions derived from the consumption of foods rich in vitamin B6. However, vitamin B6 supplement have been known to cause allergic reactions in the form of skin inflammation and/or itching. If you experience any of these symptoms, discontinue its use immediately and seek medical attention.
Combination with other supplements
As we stated earlier, vitamin B6 is frequently associated with other supplement products. Considering that this compound is highly versatile, it’s a good idea to use it to enhance or improve the actions of other nutritional supplements. We’ve listed some of the most common combinations in the table below:
|Vitamin B6 + Vitamin B12||Neural protection. Creation of new cells (in particular red blood cells).||Food supplement for strict vegans. Treatment of anaemia. Energy gain.|
|Vitamin B6 + Other vitamins of the group B||Regulation of cellular metabolism. Neural protection. Strengthening of the immune system. Cellular growth and replication. Regulation of energy production.||General improvement of the physical health. General improvement of the mental health. Protection against infections. Food supplement in restrictive diets.|
|Vitamin B6 + Melatonin||Regulation of the circadian rhythm. Regulation of energy production.||Improvement of the quality of sleep. Reduced fatigue.|
|Vitamin B6 + Magnesium||Protein synthesis. Synthesis of neurotransmitters. Production of immune system elements. Regulation of energy production.||Reduction of fatigue. General improvement of the physical health. General improvement of the mental health. Protection against infections. Formation of new red blood cells. Maintenance of normal glucose metabolism.|
|Vitamin B6 + Zinc||Synthesis of neurotransmitters. Production of immune system elements.||General improvement of the physical health. General improvement of the mental health. Protection against infections.|
|Vitamin B6 + Vitamin C||Antioxidant function. Protein synthesis. Synthesis of neurotransmitters. Anti-inflammatory action.||Relief of premenstrual tension. Relief of carpal tunnel symptoms.|
|Vitamin B6 + L-carnitine||Increased L-carnitine levels. Protein synthesis. Synthesis of neurotransmitters. Regulation of energy production.||Activation of the mechanisms to create energy from fatty acids. Maintenance of normal glucose metabolism. Reduction of fatigue. Increased athletic performance.|
Dosage and safety
Many manufacturers of supplements sell products with very high vitamin B6 doses. However, it’s important to bear in mind that the recommended daily allowance of this nutrient is actually quite low (1.7 mg for most people) and that excessive intake will expose you to unpleasant side effects.
We encourage you to opt for a supplement with a dose ranging between 2 and 50 mg/day, without ever exceeding the upper limit of 100 mg per day. Start supplementing with the lowest effective dose possible, and increase it if and when you experience no side effects or do not get the expected results.
Format of supplement
On the British market, you will find vitamin B6 supplements in liquid, powder and tablet form. The bioavailability of this product is high, which is why the format will not have a large influence on its effectiveness, so it’s best to choose a format that suits you. If you don’t like taking tablets, for example, it’s best to use effervescent tablets which can easily be dissolved in water.
Value for money
We don’t advise you to pay more for a supplement that has a very high vitamin B6 content. The market offers many products with limited quantities at very affordable prices. It’s far better for you to opt for a supplement with a lower dosage than those with lots of vitamin B6 in, because too much could be damaging for your health. After all, more isn’t always necessarily merrier!
So by now you should know all there is to know about this wonderful vitamin that is vital it is for our bodies to be in tip top condition. This vitamin is essential for everyone, particularly older people. It’s super easy to supplement, and what’s even better is that it’s really easy to combine with other vitamins and minerals, so the benefits literally never end!
Keep in mind that if you want to reap the awards and maximinise the cost-efficiency of this supplement, you’re best taking it in small quantities. This way, you’ll avoid taking too much and exceeding the recommended dosage, which, as you have just read, could potentially cause health problems.
Now you have no excuses not to have adequate levels of vitamin B6 in your body. We hope this ultimate guide has been useful and we’ve helped you to combat that mental fatigue you said you were getting at the beginning ot this article. We recommend you to take vitamin B6 supplements, everyone should! Your body and your health will thank us later!
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