Your Questions Answered and Why This Overlooked Nutrient Deserves a Second Look / Woods Health Blog Woods Health Supplements And Vitamins

Vitamin B6 works hard in your body, but most people rarely think about it. Here’s what you need to know about this vitamin and why it could matter more than ever.

Certain nutrients grab all the headlines. Vitamin D had its moment in the spotlight during the pandemic. Vitamin C has enjoyed decades of fame thanks to Linus Pauling. Omega-3 fatty acids seem to appear in every other health article you read.

Then there’s Vitamin B6, quietly doing its job and taking part in over 100 enzyme reactions in the body, but rarely mentioned in conversation. B6 is the reliable colleague who keeps projects on track while others claim the credit.

But times are changing. As more of us take an active interest in supporting our health through our middle years and beyond, Vitamin B6 is finally getting the attention it deserves. Whether you’ve spotted it on the shelves at your local health shop or come across the Woods Health Vitamin B6 tablets online, you’ve probably found yourself wondering: what does it actually do, and do I really need it?

So, What Exactly Does Vitamin B6 Do?

In the simplest terms, Vitamin B6 is a water-soluble vitamin that plays a central role in how your body processes food, makes neurotransmitters (the brain’s chemical messengers, such as serotonin), and maintains a healthy immune system.

B6 is essential in helping your body to process protein, but it also plays many other roles. It aids in the production of red blood cells, helps the body to store energy from protein and carbohydrates, and regulates homocysteine, an amino acid linked to heart health.

You can think of B6 as a behind-the-scenes coordinator. It helps many different processes in your body work as they should. Without enough B6, you might start to feel a bit off.

Here’s an important detail: B6 is water-soluble, and your body doesn’t store it. Unlike fat-soluble vitamins, you need to get B6 from your diet or supplements every day. Any extra is simply flushed out.

Who Is Most Likely to Be Low in B6?

This is one of the most common questions people ask, and the answer might surprise you. While severe B6 deficiency is relatively uncommon in the UK, studies have shown that about one in three adults over 60 have B6 levels below the ideal range, even if they do not have a diagnosed deficiency. There are several reasons for this. Absorption drops with age, some medications can affect B6 levels, and changes in diet can also lower intake.

Groups who may benefit from paying closer attention to their B6 levels include:

• Adults over 50, whose absorption efficiency naturally declines
• People with digestive conditions that affect nutrient absorption
• Anyone following a restricted diet, though it’s worth noting that B6 is found in both animal and plant-based foods

Can Vitamin B6 Really Help With Mood and Mental Well-being?

Vitamin B6 is needed to make several neurotransmitters, including serotonin, dopamine, and gamma-aminobutyric acid (GABA). These chemicals help control mood, motivation, and calmness.

A research study found that Vitamin B6 supplementation reduced self-reported anxiety and depression in young adults, with researchers suggesting that B6 increased the body’s production of GABA, which has a calming effect on neural activity. While the study focused on younger participants, the underlying biochemistry applies across all age groups.

It’s important to be clear: Vitamin B6 is not a substitute for professional mental health care or prescribed medication. But as part of a broader approach to wellbeing, including good nutrition, regular activity, and social connection, ensuring you have enough B6 is a smart step.

Is Vitamin B6 Good for Heart Health?

Heart health becomes more important as we age, and B6 plays a key role here too. This vitamin helps control homocysteine levels in the blood. High homocysteine is a risk factor for heart disease, and B vitamins like B6, B12, and folate work together to keep it in check.

It’s important to note that while B6 supplements can lower homocysteine, research is still ongoing about whether this leads to fewer heart attacks or strokes; causality remains unproven. Many experts agree that keeping homocysteine levels healthy with enough B vitamins is a smart part of a heart-healthy lifestyle. It’s not a cure-all, but it’s a good foundation.

Does B6 Support the Immune System?

Yes, and this is one of the officially recognised health claims for this vitamin. B6 is involved in the production of white blood cells and antibodies, both of which are critical to immune defence. Studies have shown that even marginal B6 deficiency can impair immune function, reducing the body’s ability to mount an effective response to infection.

For older adults, immune systems naturally become less strong over time, a process called immunosenescence. That’s why keeping up with nutrients like B6 is even more important, especially when we move into the colder months.

What About Sleep? Can B6 Help There Too?

Many people online say B6 has helped their sleep, and there’s a possible reason. B6 is needed to make melatonin, the hormone that controls your sleep-wake cycle. Given that sleep difficulties are common among middle-aged and older adults, ensuring you’re not inadvertently low in a nutrient that supports melatonin production makes sense.

How Much Vitamin B6 Do I Actually Need?

Most people can achieve their daily recommended intake through a varied diet that includes poultry, fish, potatoes, chickpeas, bananas, and fortified cereals. However, getting just enough to avoid deficiency and getting enough for the best health are not always the same. Many nutrition experts say the official guidelines are a minimum, not an ideal, especially for older adults who may not absorb B6 as well. That’s why many supplements, like Woods Health Vitamin B6, offer a higher dose.

Can You Get Enough B6 From Food Alone?

In theory, yes. Vitamin B6 can be found naturally in a range of foods, including:

• Fish: salmon and tuna are particularly good sources.
• Whole grains: bread, cereals, and brown rice
• Eggs and milk: convenient everyday options
• Poultry: chicken and turkey are among the richest sources
• Chickpeas and potatoes: excellent plant-based choices

In practice, many diets fall short when it comes to Vitamin B6, whether due to smaller appetites, food intolerances, or simply busy lifestyles. A supplement can help fill the gaps, but it shouldn’t replace a balanced diet.

• 50mg of Vitamin B6 per tablet (as Pyridoxine Hydrochloride)
• Simple dosing: just one tablet per day, taken after a meal.
• Suitable for vegetarians and vegans

An Important Word on Safety

Before starting a new supplement, especially if you take prescribed medication or have existing health conditions, speak to your GP first.

The Bottom Line

Vitamin B6 might not be the most eye-catching nutrient, but it’s one of the most important. It supports your mood, immune system, heart health, and sleep, and it’s involved in many body functions that matter even more as we get older.

References

National Institutes of Health (NIH), Office of Dietary Supplements. (2024) “Vitamin B6 — Fact Sheet for Health Professionals.” Available at: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

Field, D.T., et al. (2022) “High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression.” Human Psychopharmacology: Clinical and Experimental, 37(6), e2852. University of Reading.

Homocysteine Studies Collaboration.(2002) “Homocysteine and risk of ischemic heart disease and stroke: a meta-analysis.” JAMA, 288(16), 2015–2022.

Morris, M.S.,(2008) “Plasma pyridoxal 5’-phosphate in the US population: the National Health and Nutrition Examination Survey, 2003–2004.” American Journal of Clinical Nutrition, 87(5), 1446–1454.