You’ve likely heard that you need vitamin B₆, but with so much buzz around newer supplements, it can be easy to forget why the basics matter. Vitamin B₆ is a key factor in the processes that keep our bodies functioning. However, if we dive deeper into its applications, we find that vitamin B₆ can play a role in a number of other health conditions, and we can begin to see it as far more than a basic daily requirement.

What Is Vitamin B6?

Vitamin B₆, a water-soluble vitamin commonly found in supplements as pyridoxine, is the precursor to our body’s active form, pyridoxal-5′‑phosphate (P‑5‑P).[i] It is involved in hundreds of reactions within our bodies that support the metabolism of carbohydrates, proteins, and fats; it helps in the formation of red blood cells; it maintains normal nervous system function; and, generally, it prevents B₆ deficiency.[ii]

When you consume a food or take a supplement that contains vitamin B₆, it gets rapidly absorbed in your small intestines and travels to the liver. Within the liver, it is converted to P‑5‑P and returned to the bloodstream.[iii] This mighty nutrient is now ready to accomplish its many functions.

Am I Getting Enough?

Daily requirements for vitamin B₆ vary based on factors such as age, sex, lactation, and pregnancy, but the general daily recommended intake of vitamin B₆ for an adult is around 1.3 mg.[iv], [v]

So, where are you getting it in your day-to-day?

The foods richest in vitamin B₆ include meats such as turkey, tuna, salmon, and chicken breast.[vi] Some plant-based foods, like chickpeas, contain a reasonable amount per serving, while others are enriched to help you achieve the required levels.[vii] If your dietary pattern doesn’t include these foods, you may consider consulting with a professional to evaluate your intake and make sure you are getting enough vitamin B₆.

The Other Many Uses of Vitamin B6

Now that we have gone over the basic uses of vitamin B₆, let’s dive into some of the more interesting applications and the current evidence.

Nausea and Vomiting

The use of vitamin B₆ to treat nausea and vomiting in pregnancy is actually not new. In Canada, doxylamine combined with pyridoxine (vitamin B₆), sold as Diclectin, has long been used for nausea and vomiting during pregnancy. Canadian clinical guidelines recommend either pyridoxine alone or doxylamine/pyridoxine combination therapy as first-line treatment because of their established efficacy and safety.[viii] A 2023 meta-analysis on vitamin B₆ supplementation found that, when used alone or in combination with a pharmacologic option, it was beneficial for individuals experiencing pregnancy-related nausea and vomiting.[ix] A 2026 meta-analysis further confirmed these findings and compared the effectiveness of vitamin B₆ with additional natural and pharmacologic options.[x]

Furthermore, it might have a role to play in managing postsurgery nausea in patients who have undergone certain elective procedures.[xi]

Premenstrual Syndrome (PMS)

For some women, premenstrual symptoms can be debilitating. Research on vitamin B₆ has been exploring the potential ways it could alleviate some of these symptoms. A meta-analysis found that vitamin B₆ could help in managing psychological symptoms of PMS like depression, irritability, and tiredness.[xii] While research is not conclusive, there’s an emerging interest in studying the effect of vitamin B₆ as a treatment option for those who experience mastalgia (breast pain and tenderness).[xiii]

Cognitive Health

We know that vitamin B₆ is important for maintaining the function of the nervous system, but does that mean that it could help with conditions of the nervous system?

Growing evidence suggests that vitamin B₆ may offer small but meaningful benefits for certain aspects of cognitive function as we age.[xiv], [xv] Specifically in postmenopausal women, vitamin B₆ improved cognitive function domains such as attention and delayed recall.[xvi]

Depression

A 2026 randomized controlled trial concluded that vitamin B₆ was beneficial in managing depressive symptoms.[xvii] This is thought to be due to the role that vitamin B₆ plays in the formation of neurotransmitters such as serotonin, GABA, and dopamine.[xviii] An additional potential action is that vitamin B₆ helps to regulate inflammation, which is known to be related to depression.[xix]

Cardiovascular Health

Elevated blood homocysteine levels are associated with an increased risk of coronary heart disease and other negative cardiovascular events.[xx] Reducing these levels has become an area of focus when it comes to preventing coronary heart disease.[xxi] While vitamin B₆ is not able to accomplish this reduction on its own, it is a necessary part of the pathway that breaks down excess homocysteine into amino acids that have beneficial functions.[xxii]

What to Know before You Add B6 to Your Routine

Hopefully, you are feeling excited about the potential role of vitamin B₆ on your health, but before you rush to grab a bottle, there are a couple of additional considerations.

First, I mentioned that vitamin B₆ (pyridoxine) is converted into its active form, P‑5‑P, after it is absorbed. Vitamin B₆ supplements are available as pyridoxine, P‑5‑P, or a blend of both. So, which one should you choose?

While both forms can support your health goals, I strongly suggest P‑5‑P for individuals with poor digestive health, liver dysfunction, or a known deficiency of vitamin B₆.

Another consideration before starting any new supplement is safety. It is recommended that individuals not exceed 100 mg daily of vitamin B₆, and doses above the recommended intake should be taken with the guidance of a health-care practitioner.[xxiii] Risks of overconsumption include numbness and/or burning pain of the hands and feet, increased sun sensitivity, and difficulty walking.[xxiv]

Ultimately, whether it is to ensure you meet your daily requirements or for condition-specific use, there is a reason for all of us to think about vitamin B₆.

Dr. Danyelle Lachowich, ND

Dr. Lachowich is a licensed naturopathic doctor specializing in integrative oncology, mental health, and preventative care. She is passionate about personalized care, patient education, and empowering individuals to achieve optimal health.

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