Vitamin
Vitamin B6
Vitamin B6 helps the body use and store energy from protein and carbohydrate, and helps form haemoglobin. It is found in many foods, so deficiency is uncommon.
What it is
Vitamin B6 (pyridoxine) is a water-soluble B vitamin involved in many reactions in the body.
What it does
It helps the body use and store energy from protein and carbohydrates, and helps form haemoglobin, the substance in red blood cells that carries oxygen.
Good sources
Pork, poultry, fish, some breakfast cereals, eggs, bread, wholegrains, soya beans, peanuts, milk and potatoes.
Deficiency and who is at risk
Deficiency is uncommon in people eating a varied diet. When it occurs it can cause anaemia, skin problems and, over time, nerve symptoms.
Balance
Can you have too much?
Taking high doses of vitamin B6 supplements for a long time can cause nerve problems in the hands and feet, so long-term high-dose supplements are not advised without medical guidance.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Vitamin B6: frequently asked questions
Is it safe to take vitamin B6 supplements?
Small amounts are fine, but taking high doses for a long time can cause tingling, numbness or pain in the hands and feet (nerve damage), which is why high-dose long-term use is not recommended without advice.
What does vitamin B6 do?
It helps your body use energy from protein and carbohydrates and helps make haemoglobin, which carries oxygen in the blood.
Related
More on vitamins and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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