B6 helps maintain normal levels of the amino acid homocysteine, high levels of which can cause heart problems. B6 also supports the immune system and keeps the brain healthy.
A recent study published in the journal Human Psychopharmacology: Clinical and Experimental found that taking vitamin B6 supplements may even help relieve depression and anxiety.
"The functioning of the brain relies on a delicate balance between the excitatory neurons that carry information around and inhibitory ones, which prevent runaway activity," study author David Field, an associate professor at the University of Reading's School of Psychology and Clinical Sciences in the United Kingdom, said when the research was published. “Vitamin B6 helps the body produce a specific chemical messenger that inhibits impulses in the brain, and our study links this calming effect with reduced anxiety among the participants.”
The Recommended Dietary Allowance of B6 for men aged 14 to 50 is 1.3 milligrams (mg). For those 51 and older, it is 1.7 mg. For women aged 14 to 18, it's 1.2 mg. For women aged 19 to 50 it's 1.3 mg, and for women 51 and over, 1.5 mg. During pregnancy and lactation, the amount increases to 2 mg, Harvard Health says.
Sometimes higher amounts of B6, up to 100 mg, are prescribed. High doses of B6 should only be done under the supervision of a doctor because too much B6 can be toxic.
Too much B6 can cause numbness in the feet and hands, loss of control of body movements and nausea, according to Harvard Health.
