Last updated: August 12, 2021

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Welcome to ReviewBox Brasil! Today we are going to talk about an essential supplement for our body: vitamin B6. Found in foods of animal and plant origin, it is fundamental for the good functioning of the organism. However, in many cases, reinforcement or replacement through supplements is still necessary. Amidst so many options, we will show you in this article what you should consider before buying the ideal Vitamin B6.




Summary

  • Present in the so-called B complex, vitamin B6 is essential to keep you healthy, with energy and protected against various diseases.
  • B6 is important for both physical and mental health, but in excess it can also be very harmful.
  • Therefore, we will show you which characteristics differentiate one product from another and how to choose the best Vitamin B6.

The best Vitamin B6: Our Picks

Those looking for B6 supplementation want the assurance of quality and the right dosage. With this in mind, manufacturers have invested in differentiated options for all needs. Therefore, below we will present to you the best Vitamin B6 options available in the market today.

Buying Guide

At first glance it may seem simple to choose the best Vitamin B6. But, besides the need for medical follow-up, it is necessary to evaluate the factors that differentiate one product from another. That is why we have created this Buying Guide with all the information you will need to make the best decision when investing in the Vitamin B6 that will meet your needs.

Homem segurando comprimido e copo de água.

Vitamin B6 is an essential nutrient for the proper functioning of the body. (Source: belchonock / 123rf)

What is vitamin B6?

Vitamin B6, also called pyridoxine, is an essential micronutrient for the body.
Vitamin B6 is extremely necessary for the proper functioning of the body.

This means that although it is not manufactured by the body, it is extremely necessary for its proper functioning. This is because it participates in more organic functions than any other single nutrient. Many metabolic reactions are dependent on B6, which makes it important for both physical and mental health. In addition, it maintains the body's energy production, protects neurons and produces neurotransmitters. A healthy diet, with foods rich in vitamin B6, can provide adequate amounts of this nutrient to keep the body functioning properly. But in case of deficiency, vitamin B6 supplements can also be recommended by a doctor or dietician. In general, people with low growth and anaemia, as well as pregnant and lactating women, smokers and alcoholics may need a vitamin B6 supplement. In addition, supplementation can also improve the production of muscle mass, reduce depression and PMS symptoms, among others.

Comprimidos.

Vitamin B6 needs to be ingested through supplementation or diet. (Source: Iryna Khabliuk / 123RF)

What are the food sources of vitamin B6?

Vitamin B6 can be found in both plant and plant-based foods. Most often this nutrient can be acquired by eating foods such as meat, fish, milk and eggs. Among the plant foods, the main sources are: English potatoes, oats, spinach, bananas, wheat germ, avocado, watermelon, brewer's yeast, cereals, seeds and nuts. But for vitamin B6 to be able to provide all its benefits it is important that the diet also contains the other B vitamins.

Ovos, queijos, pimentão, lentilhas e grão, com placa escrita “B6”.

Both animal and plant foods can be rich in vitamin B6. (Source: ratmaner / 123rf)

Vitamin B6 is relatively heat stable, but breaks down depending on storage and processing conditions. To give you an idea, when freezing vegetables there could be up to a 25% reduction in Vitamin B6 content. Milling cereals, on the other hand, can cause a loss of the nutrient of up to 90%. In addition, cooking food at high temperatures can cause a reduction of up to 40%. Therefore, in the most serious cases of deficiency, supplementation is the most recommended form since the absorption of vitamin B6 is greater.

What is the recommended amount of vitamin B6?

According to experts, the dosage of vitamin B6 varies according to age group and gender. But in any case, you should take into account the health condition. Broadly speaking, however, it is possible to define the required amount of B6, as you can see in the table below:
Age Amount of B6 per day
0 to 6 months 0.1mg
7 to 12 months 0.3mg
1 to 3 years 0.5mg
4 to 8 years 0.6mg
9 to 13 years 1mg
14 to 50 years (men) 1.3mg
14 to 18 years (women) 1.2mg
19 to 50 years old (women) 1.3mg
Over 51 years old (men) 1.7mg
Over 51 years old (women) 1.5mg
Pregnant women 1.9mg

What can cause vitamin B6 deficiency?

Because it is a water-soluble vitamin, B6 can be easily excreted in the urine. That is, the absence of this vitamin in the urine is considered a parameter to diagnose its deficiency. The good news is that severe vitamin B6 deficiency is rare. This is because we do not need very high amounts of this nutrient. Even so, a vitamin B6 deficiency in the body, even in a mild form, is generally very common. And the fact is that some diseases can cause this deficiency, either by decreasing the absorption of the nutrient in the body, or by increasing its excretion.

Mulher com dores nos rins.

Some diseases, such as kidney problems, can cause vitamin B6 deficiency. (Source: Nattakorn Maneerat / 123rf)

Among the complications that result in B6 deficiency then the cases of alcoholic patients, with type 1 diabetes mellitus, with liver problems and rheumatoid arthritis. In some cases, the risk of vitamin B6 deficiency in the body is even greater. This is the case, for example, with people who have kidney problems, celiac disease, Crohn's disease and ulcers in the intestine. Some medications also increase the risk of vitamin B6 deficiency. The most common drugs are: isoniazid, penicillamine, pyrazinamide, hydralazine, phenytoin, valproic acid and levodopa carbidopa.

What are the symptoms and consequences of vitamin B6 deficiency?

There are many signs that can show that our body is in need of vitamin B6. Below you can see the main symptoms that come from vitamin B6 deficiency in the body:

  • Weak muscles
  • Tiredness
  • Dermatitis and cracks in the corners of the mouth
  • Swollen tongue
  • Depression
  • Convulsions
  • Tingling of hands and feet
  • Arthritis
  • Insomnia
  • Anaemia
  • Low immunity
  • Headache

In the case of pregnant women, vitamin B6 deficiency can cause more severe morning sickness and even miscarriage. The fact is that higher deficiency can also compromise the baby's mental capacity, as well as causing convulsions in small children and mental confusion in adults. Even so, if you have noticed any of the symptoms, our recommendation is that you seek a doctor's assessment before starting supplementation.

What is the function of vitamin B6 in physical exercise?

Vitamin B6 does not lead to weight gain because it does not cause fluid retention, nor does it increase appetite. However, it favours muscle growth. Therefore, this is one of the greatest benefits of vitamin B6 for those who train hard or for those who need to lose weight.
Because it acts directly on the metabolism, helping to dissolve the nutrients ingested and optimising the formation of energy, B6 is capable of altering the metabolism, making it more efficient and accelerated. This is the reason why many supplements contain a dose of vitamin B6 in their composition

What are the risks of taking too much vitamin B6?

Like everything in excess, vitamin B6 when consumed in excess can be harmful to health. In general, the result of this excess is abdominal pain, nausea and, in more serious cases, even kidney or neurological problems. Symptoms may also occur, such as headaches, insomnia, nausea, sensory and peripheral neuropathy. This occurs because B vitamins are diluted in water. With an excess of vitamin B, the body tries very hard to eliminate it through urine. This often wears out the organ.

What are the advantages of vitamin B6?

Vitamin B6 has numerous advantages. When present in the correct levels in our body, it reduces the risk of heart disease and helps maintain the nervous and immune systems. In addition, B6 prevents atherosclerosis and cancer. Another advantage is that it also reduces cholesterol, relieves symptoms of migraines and nausea, and is good for the skin and eyesight.

Mãos pegando comprimido.

Vitamin B6 prevents and treats anemia among other benefits. (Source: rawpixel / Pexels)

More than that, a diet rich in vitamin B6 is one of the factors needed to reverse cases of extreme anaemia. Another advantage of a B6-rich diet is that it proves to be an ally against memory loss and age-related cognitive decline, lowering the risk of Alzheimer's. Vitamin B6 also metabolises the proteins consumed, causing the skin to become elastic. Supplementation of this vitamin also reduces the symptoms caused by PMS, due to B6's involvement in the elimination of excess oestrogen.

Mulher com mãos na pele do rosto.

The intake of vitamin B6 acts to combat dermatitis and skin problems. (Source: ivanovgood / Pixabay)

Another benefit is that vitamin B6 aids in improving the symptoms of depression. This is because it is important for the production of serotonin, a neurotransmitter essential in sleep and mood processes. Pregnant and breastfeeding women also benefit from Vitamin B6. The fact is that B6 assists in the metabolism of the protein consumed, which will be used in the production of breast milk. In addition, vitamin B6 is crucial in fighting chronic inflammation and retinal diseases.

Mulher sentada sozinha de costas.

Vitamin B6 is also effective in fighting depression. (Source: cocoparisienne / Pixabay)

In menopause, vitamin B6 supplementation decreases the side effects of hormone replacement. This is because it helps regulate estrogen levels in the body, alleviating the discomfort caused by its excess or lack thereof. On the other hand, the disadvantage is the excess of B6, which can cause side effects and harm health, including kidney and neurological problems. Below you will find the main advantages and disadvantages of Vitamin B6:

Advantages
  • Prevents and treats anemia
  • Ally of the brain Good for the skin
  • Good for the heart
  • Relieves PMS
  • Fights depression
  • Good for breastfeeding
  • Important for the vision
  • Relieves symptoms of menopause
  • Helps the metabolism
Disadvantages
  • In excess is harmful

How much does vitamin B6 cost?

The price of Vitamin B6 supplements varies greatly depending on the brand manufacturer, the dosage and the number of tablets. In general, you will find Vitamin B6 costing between $ 16 and $ 170. Of course, you don't have to buy the most expensive one. It all depends on what you need to use it for.

Where to buy Vitamin B6?

You will find Vitamin B6 for sale in pharmacies, supplement shops, department and hypermarkets like Lojas Americanas and Extra. However, we recommend that you buy it at online shops such as Amazon Brasil. That way, not only do you get more models to choose from and more interesting prices, but you also get Vitamin B6 from the comfort of your own home.

Purchase Criteria: What to take into account before choosing vitamin B6

As we have seen, the first step to start supplementation is to be accompanied by a doctor and to be sure of the real need to replace the nutrient. But when buying the product, it is essential that you understand what actually differentiates one option from another. That is why we have selected the main factors that should be taken into account before buying vitamin B6:

  • Type
  • Composition
  • Form
  • Dosage
  • Amount

Below, we will explain each of these factors in detail for you to make the best decision and buy the ideal vitamin B6, which will meet your nutritional needs.

Type

The first factor you should consider before choosing the best vitamin B6 is the type of the nutrient used in the manufacture. The fact is that vitamin B6 is present in food in the form of three different compounds and can therefore be classified according to its active ingredient:

  • Pyridoxine: present mainly in vegetables and in nutritional supplements.
  • Pyridoxal: present in foods of animal origin. In supplements, this type is generally called P-5-P (Pyridoxal-5-Phosphate).
  • Pyridoxamine: also found in foods of animal origin.

In general, when choosing a vitamin B6 supplement, you will find options that are manufactured with both Pyridoxine and P-5-P. To make the best choice, you need your doctor's advice. This is because, although they all have the same indications for use, they are different active ingredients.

Composition

It is important that you also take into consideration the composition of Vitamin B6 before buying it. In this case, you can choose to buy the pure formula, which contains only the nutrient and no other elements in the composition. However, the most common is that you will find vitamin complexes in which B6 is found alongside other vitamins. In general, you will find B6 combined, for example, with magnesium and zinc. This combination is intended to improve strength performance, metabolism, recovery and building of muscle mass and hormone production in athletes. But be aware that there are other combinations, with benefits for different types of needs and goals.

Form

In addition, before investing in Vitamin B6, we recommend that you look at the form in which you take the supplement. In general, you can choose to take it in capsules or liquid form. Here, it is worth taking into account both the practicality and the ease of ingestion of the supplement. It is not uncommon for older people to digest the vitamin more easily when it is taken in liquid or drop form. However, this form is more difficult to find on the market. However, the dosage precision is certainly greater for vitamin B6 in capsules.

Frasco aberto com cápsulas para fora.

Vitamin B6 sold in capsules is still the most common form of supplementation. (Source: stevepb / Pixabay)

Dosage

Dosage is another very important factor you should consider before choosing the best supplement. The variation here is wide and is, of course, will depend on the degree of vitamin deficiency in your body. But in general terms, you will find vitamin B6 in doses ranging from 1.3mg to 33mg of vitamin B6 in each capsule. Remembering that over-supplementation can cause health problems.

Amount

Finally, we suggest that you evaluate the quantity, either in number of capsules or in milliliters. This evaluation should take into consideration your doctor's prescription and the period in which you should use the supplement. In general, you will find B6 in bottles offering a number of capsules ranging from 40 to 250, while with regard to liquid vitamin B6, you will find packages containing between 30ml and 60ml. (Source of the highlighted image: Tatjana Baibakova / 123rf)

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