Current:Home > NewsWhat is vitamin B6 good for? Health experts weigh in on whether you need a supplement.-InfoLens
What is vitamin B6 good for? Health experts weigh in on whether you need a supplement.
View Date:2024-12-23 16:07:00
If you clicked on this story, you're likely curious about new ways to boost your health. You're not alone.
The last few years have seen a huge spike in health and wellness interest — the pandemic forced people to grapple with their own wellbeing, and they're subsequently searching for products that are easy to purchase and implement. Enter: the rise of vitamins and supplements, which wellness influencers online often promote supplements as a one-stop-shop for fixing a certain ailment.
Is vitamin B6 one of the vitamins you should be adding to your wellness regimen?
The first thing to know: The daily recommended amount of vitamin B6 varies depending on a number of factors, including age and sex. Pregnancy and breastfeeding can also change the amount you need. The recommendation ranges from 0.1 milligram for newborns up to 6 months, and go all the way up to 2 mg for women who are breastfeeding, per the ODS. For reference, a cup of chickpeas contains 1.1 mg, 3 ounces of salmon contains 0.6 mg and a banana has 0.4 mg.
Are you getting enough vitamin B6 from your diet alone? Here's what experts say.
What is vitamin B6 good for?
Vitamin B6 is "important in the function of the body’s metabolism, brain health, hemoglobin production, and immune function," Washington, D.C.-based dietitian Caroline Thomason, R.D., tells USA TODAY.
Foods high in vitamin B6 include poultry, fish, organ meats, starchy vegetables including potatoes, and non-citrus fruits, according to the ODS. And experts say most people can usually get all of your daily recommended amount of vitamin B6 through food alone, no supplements necessary.
"If you don't have a deficiency, choosing to eat a variety of foods can help you meet your vitamin and mineral needs without needing to supplement your diet," Thomason says. "However, if you have a deficiency or a specific health condition that can benefit from supplementing with a vitamin, it's worth exploring for better health and symptom management."
More:Vitamin B12 gets a lot of attention, but what are the benefits? We explain
What are the symptoms of a vitamin B6 deficiency?
Health experts say vitamin B6 deficiency is uncommon in the U.S.
If you are deficient, it can show up in a number of different symptoms: anemia, itchy rashes, scaly lips, cracked skin at the corners of the mouth, swollen tongue, depression, confusion and a weakened immune system, according to the ODS. Infants can also become irritable, become sensitive to sounds or develop seizures.
If you're experiencing any of those symptoms, experts say it's best to check in with your primary care physician to confirm they're related to vitamin B6 deficiency before moving forward with supplementation.
"Blood tests can determine deficiency, and a balanced diet is crucial for maintaining adequate levels," Thomason says.
Who should not take vitamin B6?
Another major reason to check in with a licensed medical professional first: to make sure it's safe for your body to take in more vitamin B6.
While people "almost never" get too much vitamin B6 from the food they eat alone, it is possible to overdo it by adding supplements to your daily routine, according to the ODS. Taking too much can cause painful skin patches, sunlight sensitivity, nausea, heartburn and even severe nerve damage.
Should you take daily vitamins?If so, which ones? What to know about benefits, marketing
The ODS lists 100 mg of vitamin B6 as the limit for adults' daily intake, but other health agencies and experts say that upper limit should be way lower — closer to 12 mg, unless a doctor says otherwise.
Those with kidney disease or cancer should also consult a healthcare provider before trying vitamin B6, Thomason notes. Vitamin B6 supplements can also interact negatively with some medications.
veryGood! (66225)
Related
- California Gov. Gavin Newsom will spend part of week in DC as he tries to Trump-proof state policies
- Jimmy Carter’s 99th birthday celebration moved to Saturday to avoid federal shutdown threat
- Cher Accused of Hiring 4 Men to Kidnap Her Son Elijah Blue Allman
- In a first, scientists recover RNA from an extinct species — the Tasmanian tiger
- Full House's John Stamos Shares Message to Costar Dave Coulier Amid Cancer Battle
- Giant panda Fan Xing leaves a Dutch zoo for her home country China
- Taylor Swift attends Kansas City Chiefs game, boosting sales of Travis Kelce jerseys 400%
- Striking Hollywood actors vote to authorize new walkout against video game makers
- Wisconsin authorities believe kayaker staged his disappearance and fled to Europe
- In a win for Black voters in redistricting case, Alabama to get new congressional lines
Ranking
- Here's Your First Look at The White Lotus Season 3 With Blackpink’s Lisa and More Stars
- A Jim Crow satire returns to Broadway after 62 years — and it's a romp, not a relic
- Mississippi activists ask to join water lawsuit and criticize Black judge’s comments on race
- Race to replace Mitt Romney heats up as Republican Utah House speaker readies to enter
- Amazon Prime Video to stream Diamond Sports' regional networks
- Reno casino expansion plan includes new arena that could be University of Nevada basketball home
- Remember When George and Amal Clooney's Star-Studded, $4.6 Million Wedding Took Over Venice?
- Groups of juveniles go on looting sprees in Philadelphia; more than a dozen arrested
Recommendation
-
Gossip Girl Actress Chanel Banks Reported Missing After Vanishing in California
-
Demi Moore Shakes Off a Nip Slip Like a Pro During Paris Fashion Week
-
Texas family sues mortuary for allegedly dropping body down flight of stairs
-
Lahaina family finds heirloom in rubble of their home on first visit after deadly wildfire
-
College football top five gets overhaul as Georgia, Miami both tumble in US LBM Coaches Poll
-
CBS News poll: Trump leads in Iowa and New Hampshire, where retail campaigning hasn't closed the gap
-
Germany increases border patrols along migrant ‘smuggling routes’ to Poland and Czech Republic
-
Bahrain rights group says 13 convicted over prison sit-in that authorities say was violent