Vitamin B6

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.