Femme enceinte allongée sur un canapé, main posée sur son ventre rond – image paisible illustrant le besoin de vitamines B6 pendant la grossesse pour soulager les nausées et soutenir l’énergie.

Vitamin B6

Discover our vitamin B6 food supplements to meet your needs, in a highly bioavailable form for the body. Our multivitamin food supplements provide all the B-group vitamins for optimal synergy. Combine them with our magnesium-based products for optimal effectiveness.

Women's vitamins Iron supplements Dha Choline Vitamin d Magnesium Vitamin b12 Collagen supplement Vitamin b9

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Vitamin B6 is an essential micronutrient for the proper functioning of more than 100 enzymes involved in the metabolism of amino acids, lipids and glucose. It plays a key role in cognitive development by contributing to the synthesis of neurotransmitters such as serotonin and dopamine, and in the reduction of stress. In addition, it contributes to the normal functioning of the immune system, to the regulation of hormonal balance and to the production of red blood cells. It may in particular be taken in menopause food supplement.
Studies suggest that optimal vitamin B6 status may reduce levels of certain inflammatory markers.
For the general population in the UK, the recommended daily intake of vitamin B6 is 1.4 mg per day.

Vitamin B6 may help to relieve symptoms of premenstrual syndrome, including irritability, anxiety, and nervous tension. These symptoms are often associated with a hormonal imbalance characterised by high oestrogen levels and low progesterone levels. Vitamin B6 may help to reduce oestrogen levels in the blood whilst supporting an increase in progesterone, which may in turn improve these symptoms. Taking it in combination with magnesium may produce an even more effective reduction in symptoms.

Furthermore, this vitamin plays a key role in supporting liver function by facilitating the elimination of excess oestrogens. It is involved in the methylation cycle at liver level, an essential process for the detoxification of hormones and toxins.

For people using a contraceptive pill, an adequate intake of vitamin B6 is particularly important, as these contraceptives can lead to a deficiency. One study found that women taking the pill had a more than twofold greater risk of vitamin B6 deficiency compared with those who did not take it.

Vitamin B6 is essential in regulating hormonal balance, contributing to maintaining a healthy balance between oestrogen and progesterone levels. This regulation is particularly important for fertility. Indeed, insufficient progesterone levels can compromise the luteal phase, a key period of the menstrual cycle during which the endometrium prepares to receive a potential embryo. If this phase is shortened, the time needed for embryo implantation becomes insufficient, which can be detrimental to fertility.

By increasing progesterone levels, vitamin B6 supports the proper development of this phase and thereby contributes to promoting fertility.

Vitamin B6 is involved in the methylation cycle, a biological process essential to the conversion of homocysteine into methionine, as is vitamin B9 (folic acid). By contributing to the reduction of homocysteine levels, vitamin B6 may indirectly play a role in the prevention of neural tube defects, which develop very early in pregnancy. These defects are linked to disrupted folate metabolism and elevated homocysteine levels, underscoring the importance of vitamin B6 from the preconception period onwards.

Requirements for vitamin B6 increase significantly during pregnancy. Yet in France, between 50% and 75% of pregnant women fail to meet the recommended nutritional intake.

A study demonstrated that taking vitamin B6 at regular intervals (every 8 hours for 72 hours) effectively reduced the symptoms of nausea and vomiting in pregnancy.

A low vitamin B6 status in the mother could also negatively influence pregnancy outcomes. Research has shown a correlation between high homocysteine levels in the blood and an increased risk of miscarriage. Other studies have revealed that high homocysteine levels may be implicated in complications such as placental abruption or rupture. B vitamins (folate or vitamin B9, vitamin B12, and vitamin B6) are all involved in regulating homocysteine levels, playing a key role in preventing these risks. Furthermore, excessively high homocysteine also increases the risk of neural tube defects in the foetus.

A pregnancy food supplement multivitamin generally helps to cover requirements. A choline-based food supplement may also be helpful for homocysteine.

Here are some sources of vitamin B6 by category:

Herbs (the richest sources):

- Mint: 2.58 mg/100 g

- Bay leaf and rosemary: 1.74 mg/100 g

- Garlic and onion: 1.65 mg/100 g

- Basil: 1.34 mg/100 g

Animal-based products:

- Veal or turkey liver: 1 mg/100 g

- Smoked salmon and boiled sole: 1 mg/100 g

- Turkey: 0.8 mg/100 g

- Swordfish and mackerel: 0.62 mg/100 g

- Cooked egg yolk: 0.3 mg/100 g

Nuts and seeds:

- Pistachios: 1.4 mg/100 g

- Sunflower seeds: 1.2 mg/100 g

- Sesame seeds: 0.8 mg/100 g

- Flaxseeds and roasted hazelnuts: 0.6 mg/100 g

- Cashew nuts and macadamia nuts: 0.4 mg/100 g

- Quinoa: 0.5 mg/100 g

Vegetables:

- Mushrooms (dried shiitake): 1 mg/100 g

- Peppers: 0.4 mg/100 g

- Sun-dried tomatoes: 0.3 mg/100 g

- Brussels sprouts and leeks: 0.2 mg/100 g

Fruits:

- Dried apricot: 0.5 mg/100 g

- Banana, cranberry and grapefruit: 0.4 mg/100 g

Legumes:

- Lentils and chickpeas: 0.5 mg/100 g

These varied foods help ensure a daily dietary intake of vitamin B6.

Certain medical conditions can increase the risk of vitamin B6 deficiency. These include serious kidney diseases, such as chronic kidney failure, as well as other renal conditions. Deficiency may also result from malabsorption disorders, such as coeliac disease, Crohn's disease or ulcerative colitis. In addition, certain genetic conditions, such as homocystinuria, can impair vitamin B6 metabolism and lead to deficiency.

Some medications, in particular antiepileptics, are also associated with a long-term reduction in vitamin B6 levels. Furthermore, the use of oral contraceptives is known to cause vitamin B6 deficiency. One study found that women taking the contraceptive pill had more than twice the risk of B6 deficiency compared with those who did not use it.

Isolated vitamin B6 deficiency is relatively uncommon. When insufficient vitamin B6 status is identified, it is often accompanied by low levels of other B vitamins, such as vitamins B9 (folic acid) and B12, reflecting a broader nutritional imbalance.

If in doubt, it is recommended to consult a healthcare professional who can assess your needs and suggest supplementation if necessary.

A lack of vitamin B6 can lead to various symptoms due to its essential role in many biological functions. The main manifestations are as follows:

Neurological and psychological symptoms:

- Fatigue and irritability: a lack of B6 can disrupt the synthesis of neurotransmitters such as serotonin and dopamine.

- Depression: mood disorders may be linked to prolonged deficiency.

- Peripheral neuropathy: numbness, tingling or pain in the extremities.

Dermatological symptoms:

- Seborrhoeic dermatitis: red, oily skin, often around the face.

- Cheilitis: cracks or sores at the corners of the mouth.

- Glossitis: inflammation of the tongue, making it red and painful.

Haematological disorders, such as microcytic anaemia, caused by impaired haemoglobin synthesis, leading to fatigue and pallor.

Weakening of the immune system, which can compromise the production of white blood cells, impairing the body's functioning.

Excess of the hormone aldosterone, which can cause symptoms such as water and salt retention, abdominal bloating, mastalgia and weight gain.

If you suspect a deficiency, it is advisable to consult a healthcare professional for an accurate diagnosis and appropriate treatment, often in the form of supplementation.

If you follow a vegetarian or vegan diet, if you are pregnant or breastfeeding, if you take the contraceptive pill, if you have absorption disorders, or any other conditions and symptoms mentioned in the previous questions, then yes, you may need to take a vitamin B6 supplement.

The metabolically active form is pyridoxal-5-phosphate, which is the preferred form to look for in a food supplement.

In general, it is advisable to take a vitamin B6 supplement alongside a magnesium supplement. Magnesium is thought to help the body absorb vitamin B6. For magnesium, choose a supplement containing the bisglycinate or glycerophosphate form.

We recommend consulting a healthcare professional for an accurate diagnosis and appropriate treatment.

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