Vitamin B6 deficiency at a glance
A diet-related vitamin B6 deficiency can occur, for example, in people with alcoholism or eating disorders.
A deficiency is more often caused by an underlying medical condition.
Typical signs of deficiency include skin rashes, increased susceptibility to infections, and numb limbs.
Ongoing deficiency can lead to anaemia and neurological disorders.
Usually, an existing deficiency can be corrected with an oral vitamin B6 supplement.
Why does the body need vitamin B6?
Vitamin B6, also known as pyridoxine, is a collective term for several compounds with the same biological effect, including pyridoxal, pyridoxol, and pyridoxamine. This water-soluble vitamin is involved in numerous bodily processes. It is essential for amino acid metabolism, hormone regulation, and the production of red blood cells.
Vitamin B6 also contributes to:
normal nerve function,
normal energy metabolism, and
a healthy immune system.
Is vitamin B6 good for mental health?
Besides these functions, vitamin B6 is involved in the production of neurotransmitters like serotonin and dopamine. As such, an adequate intake also contributes to normal psychological function.
What causes a vitamin B6 deficiency?
According to the reference values from the German Nutrition Society (DGE), adults need between 1.4 and 1.6 milligrams of vitamin B6 per day.¹ This amount can typically be obtained through a healthy diet.
Although the German National Nutrition Survey II (2008) found that not all adults meet the recommended intake,² serious diet-related deficiencies are rare.
However, several factors can either increase the body’s need for vitamin B6 or reduce its absorption, making a deficiency more likely. Risk factors include:
Use of oral contraceptives (the pill),
Certain medications such as antiepileptics and antidepressants,
Metabolic disorders like diabetes,
Liver and kidney diseases,
Digestive diseases that impair nutrient absorption,
Unbalanced, nutrient-poor diets, such as those common in alcoholism,
Malnutrition in elderly people or due to eating disorders.
Vitamin B6 deficiency during pregnancy
Pregnant and breastfeeding women have an increased need for vitamin B6, as they must support both their own health and their baby’s development. Adequate intake during pregnancy and breastfeeding is crucial to avoid growth and developmental problems.
How does a vitamin B6 deficiency manifest?
Since vitamin B6 plays a role in many bodily processes, a deficiency can cause a range of symptoms.
Common signs of vitamin B6 deficiency include:
Cracks at the corners of the mouth,
Inflammation of the lips and mouth,
Facial rashes,
Increased susceptibility to infections,
Digestive problems like vomiting and diarrhoea,
Anaemia (low blood count),
Fatigue,
Irritability,
Confusion,
Numb hands and feet,
Loss of appetite,
Headaches.
Additional symptoms in young children
In infants and toddlers, a vitamin B6 deficiency may also cause motor disturbances, tremors, and seizures.
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Vitamin B6: how is deficiency treated?
In most cases, an existing deficiency can be corrected effectively with a suitably dosed vitamin B6 supplement. Additional treatments may be necessary to address the underlying cause of the deficiency.
What are the side effects of vitamin B6?
Just as a deficiency can be harmful, too much vitamin B6 can also cause problems. Overuse of high-dose vitamin B6 supplements can result in side effects, particularly neurological disorders over time.
Possible side effects of excessive vitamin B6 intake include:
Sensitivity to sunlight,
Signs of paralysis,
Numbness in limbs,
Muscle weakness,
Fatigue,
What is the maximum daily intake of vitamin B6?
To avoid an overdose, it is important to follow the recommended maximum daily intake of vitamin B6.
- The European Food Safety Authority (EFSA) has set the safe upper limit for daily vitamin B6 intake at 12 milligrams.³
- Germany’s Federal Institute for Risk Assessment (BfR) recommends a maximum of 0.9 milligrams per day from food supplements.⁴
How can a vitamin B6 deficiency be prevented?
Healthy individuals can generally meet their vitamin B6 needs with a varied, balanced diet. Regular consumption of vitamin B6-rich foods is usually enough to prevent a deficiency. For individuals at higher risk, taking a B6 supplement may be a sensible preventative measure.
Which foods are rich in vitamin B6?
Vitamin B6 is found in both animal and plant-based foods. Good sources of this water-soluble vitamin include meat, fish, nuts, legumes, wholegrains, and vegetables.
Important to know
If you are not a medical specialist and have complaints, specific health conditions, or suspect deficiencies, please make sure to consult a doctor to discuss this.
- 1 Deutsche Gesellschaft für Ernährung e.V.: Empfohlene Vitamin-B6-Zufuhr (Stand: 2019). URL: https://www.dge.de/wissenschaft/referenzwerte/vitamin-b6/ (zuletzt aufgerufen am: 24.09.2024).
- 2 Max Rubner-Institut: Ergebnisbericht, Teil 2 Nationale Verzehrsstudie II (Veröffentlichung: 2008). URL: https://www.mri.bund.de/fileadmin/MRI/Institute/EV/NVSII_Abschlussbericht_Teil_2.pdf (zuletzt aufgerufen am: 24.09.2024).
- 3 European Food Safety Authority: Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (Veröffentlichung: Juni 2024). URL: https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf (zuletzt aufgerufen am: 24.09.2024).
- 4 Bundesinstitut für Risikobewertung: Höchstmengenvorschläge für Vitamin B6 in Lebensmitteln inklusive Nahrungsergänzungsmitteln (Veröffentlichung: 22.02.2024). URL: https://www.bfr.bund.de/cm/343/aktualisierung-2024-hoechstmengenvorschlaege-fuer-vitamin-b6-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln.pdf (zuletzt aufgerufen am: 24.09.2024).
