The importance of vitamin B6 for women

The roles of vitamin B6

The vitamin B6 is an essential micronutrient for more than 100 enzymes involved in the metabolism of amino acids, lipids, and glucose. It plays a role in cognitive development as the enzymes dependent on this vitamin are essential, amongst other things, to the biosynthesis of neurotransmitters (serotonin, dopamine, etc.). It also has an effect on immune function and on the formation of red blood cells [1]. 
 

The recommended daily intake of vitamin B6 for the general population is 1.4 mg per day. 
 

What is the link between vitamins B6, B9, and B12? 

Vitamin B6 plays a role in the methylation cycle, which is a vital metabolic process. 

Who is at risk of a deficiency?
 

Serious kidney diseases, chronic kidney failure and other renal conditions can lead to vitamin B6 deficiency. 

It can also result from malabsorption syndromes, such as coeliac disease, Crohn's disease and ulcerative colitis. 

Certain genetic conditions, such as homocystinuria, can also cause vitamin B6 deficiency. 

Certain medications, such as antiepileptics, can lead to a deficiency over the long term [3].

Isolated vitamin B6 deficiency is rare. Inadequate vitamin B6 status is generally associated with low concentrations of other B-complex vitamins, such as vitamin B12 and vitamin B9.

Our women's multivitamins Mama essentials is rich in vitamins B6, B9 and B12. 

Vitamin B6 and the menstrual cycle

Vitamin B6 has numerous benefits for the menstrual cycle. 

It is also one of the key vitamins at the menopause, to support cycle variations during this period. 

Vitamin B6 and fertility 

Vitamin B6 therefore plays a key role in hormonal regulation, helping to maintain normal levels of oestrogen and progesterone. This hormonal regulation is essential for fertility. Indeed, insufficiently robust progesterone is problematic for fertility. In this case, the luteal phase (and therefore the time available for the embryo to implant in the endometrium) is shortened. By increasing progesterone levels, vitamin B6 plays a role in fertility. It may be worth checking that your food supplement to support conception does indeed contain vitamin B6. 

It also plays a role in male fertility! Researchers have observed that excessive levels of homocysteine in semen are associated with poorer-quality embryos and lower chances of successful conception; vitamin B6 enables the breakdown of homocysteine [8].

Vitamin B6 and the contraceptive pill
 

Taking vitamin B6 is also important for those on the contraceptive pill, as it causes a vitamin B6 deficiency. One study found that people taking contraceptives were more than twice as likely to have a B6 deficiency compared to those not taking the pill [9].

Vitamin B6 requirements increase during pregnancy. According to ANSES, the nutritional reference value for vitamin B6 in pregnant women is 1.8 mg/day. The Elfe study on pregnant women found that 50 to 75% of these women had intakes below the nutritional reference value. Your pregnancy food supplement should contain some. 
 

Vitamin B6 and dental health
 

Vitamin B6 plays an important role in dental health. Several studies on the effects of vitamin B6 supplementation during pregnancy and labour have shown that this supplementation was associated with a reduced incidence of dental caries in pregnant women [10].
 

Vitamin B6, an ally against nausea
 

Some pregnancy nausea, accompanied or not by vomiting, are reported by nearly 80% of women during pregnancy [11]. A trial involving pregnant women found that taking vitamin B6 every 8 hours for 72 hours was effective in reducing nausea and vomiting in pregnancy. Vitamin B6 helps to reduce the severity of pregnancy-related nausea [12]. 

Vitamin B6 and baby 

A low vitamin B6 status in the mother may have consequences for pregnancy outcomes. One study found an association between the risk of miscarriage and elevated blood homocysteine levels [13]. Similarly, another study highlighted that excessively high homocysteine levels could lead to a risk of placental abruption or rupture [14]. It also appears that homocysteine levels can be reduced with folic acid, vitamin B12, and vitamin B6 — all three of these vitamins being involved in the synthesis of homocysteine.

Moreover, in a study conducted on more than 60,000 pregnant women, it was found that the administration of vitamin B6 during pregnancy presented no teratogenic risk to the foetus (meaning no risk of foetal malformation), and that it may in fact have a certain protective effect against cardiovascular malformations [15].

Furthermore, vitamin B6 deficiency has been associated with low APGAR scores (a score reflecting circulatory and respiratory function as well as neurological status [16]) at birth in newborns [17]. 

Vitamin B6 requirements also increase during the breastfeeding period. According to ANSES, the nutritional reference value for vitamin B6 in breastfeeding women is 1.7mg/day. 

It appears that for vitamin B6, one study concluded that concentrations in breast milk and infant status certainly reflect the mother's intake and status [18]. Therefore, if you are deficient in vitamin B6, this may affect the composition of your milk. If you are taking a supplement, check that your breastfeeding food supplement contains vitamin B6. 

A study of breastfeeding women found that after 6 months of exclusive breastfeeding, 30% of cases of low vitamin B6 status in breastfeeding mothers were reflected in their infants, with consequences including slowed growth. The study also concluded that for some infants, human milk alone, without complementary foods, may be insufficient to meet vitamin B6 requirements after 6 months of age [19].

Vitamin B6 is found in various types of food. The richest sources are herbs, including: mint (2.58 mg/100g), bay leaf and rosemary (1.74 mg/100g), garlic and onion (1.65 mg/100g) and basil (1.34 mg/100g). 

Vitamin B6 can also be found in animal products, such as veal or turkey liver (1 mg/100g), smoked salmon or boiled sole (1 mg/100g), turkey (0.8 mg/100g), swordfish and mackerel (0.62 mg/100g), and cooked egg yolk (0.3 mg/100g). 

Nuts and seeds also contain vitamin B6, the most notable being pistachios (1.4 mg/100g), but it is also found in sunflower seeds (1.2 mg/100g), sesame seeds (0.8 mg/100g), flaxseeds and roasted hazelnuts (0.6 mg/100g), and cashews and macadamia nuts (0.4 mg/100g). Quinoa, at 0.5 mg/100g, is also worth including. 

Fruits and vegetables are lower in vitamin B6 but still provide an interesting contribution. For vegetables, you can eat mushrooms (dried shiitake contains nearly 1 mg/100g), peppers (0.4 mg/100g), sun-dried tomatoes (0.3 mg/100g) or Brussels sprouts and leeks (0.2 mg/100g). 

Among fruits, dried apricot (0.5 mg/100g), banana, cranberry and grapefruit (0.4 mg/100g) are interesting sources. 

Let us not forget legumes, including lentils and chickpeas (0.5 mg/100g). 

Vitamin B6 is found in various supplements, whether on its own or as part of multivitamin supplements. It comes in different forms, and therefore under different names. 

To identify it, look for the following names: pyridoxine, pyridoxal, pyridoxamine, pyridoxine hydrochloride, pyridoxine 5-phosphate, pyridoxal 5-phosphate, pyridoxamine 5-phosphate and pyridoxine dipalmitate. 

In a women's food supplement, opt for the Pyridoxal 5-phosphate form, which is the best absorbed.

Vitamin B6 is an essential vitamin for the body, playing a role across many stages of life. During the female cycle, it may help reduce symptoms of PMS. During pregnancy, it has been associated with a reduction in nausea, and a deficiency in this vitamin could affect pregnancy outcomes. 
 

You can find vitamin B6 in a variety of foods, such as seeds and nuts, as well as in certain dietary supplements. 

Be cautious about self-supplementation! Before deciding to take any supplement, remember to seek the advice of your doctor or a healthcare professional, in particular to ensure the correct dosage.