Milk, yellowfin and albacore tuna, eggs, carrots, green peas, chicken liver
Your body doesn’t produce vitamin B6 on its own, so you need to get it from food or supplements. B6 is often lacking in the American diet.
Especially Important For
Americans are often lacking in vitamin B6. Getting enough in your diet has been studied to help reduce symptoms of depression, Alzheimer’s risk, nausea during pregnancy, anemia, and symptoms of PMS.
Cognitive function enhancer
Why it's important for overall health
You need vitamin B6 to create the neurotransmitters that regulate emotions like serotonin, dopamine and gamma-aminobutyric acid (GABA). It also decreases high blood levels of homocysteine, which is linked to depression.
Studies show that low levels of vitamin B6 can double your risk of heart disease compared to adequate levels.
You need vitamin B6 to produce hemoglobin, a protein that delivers oxygen to your cells. Without enough hemoglobin, you may feel weak and tired.
Evidence-based claims, or bust
Vitamin B6: a molecule for human health?
JOURNAL OF INHERITED METABOLIC DISEASE
B6-responsive disorders: a model of vitamin dependency.
PSYCHOTHERAPY AND PSYCHOSOMATICS
Vitamin B6 level is associated with symptoms of depression.
THE AMERICAN JOURNAL OF CLINICAL NUTRITION
Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time.
JOURNAL OF AMERICAN MEDICAL ASSOCIATION
High-dose B vitamin supplementation and cognitive decline in Alzheimer disease: a randomized controlled trial.
THE COCHRANE DATABASE OF SYSTEMATIC REVIEWS
The effect of vitamin B6 on cognition.
THE JOURNAL OF THE ROYAL COLLEGE OF GENERAL PRACTITIONERS
Pyridoxine (vitamin B6) and the premenstrual syndrome: a randomized crossover trial.
EUROPEAN JOURNAL OF CLINICAL NUTRITION
Vitamin B6 deficiency and anemia in pregnancy.