Vitamin B6 exists in three forms – Pyridoxine, Pyridoxal and Pyridoxamine. In the body, B6 is converted to pyridoxal 5 phosphate (or P5P), which is required for many complex metabolic reactions. A water-soluble substance, it is required for the metabolism of amino acids, protein and carbohydrates to produce energy.

Roles in our Body:

  • Required for red blood cell formation
  • Required for hormone and neurotransmitter synthesis
  • Supports immune function
  • Assists in maintaining blood sugar levels
  • Improves low moods
  • Reduces skin inflammation
  • Protects gums and teeth
  • Supports the nervous system
  • Reduces PMS and balances sex hormones

Signs of Deficiency:

  • Anxiety and depression, irritability and mood swings, mental confusion
  • Muscle cramps and weakness
  • Water retention
  • Tingling hands
  • Anaemia
  • Weakened immune system – frequent infections
  • Skin issues – dermatitis
  • Cracked lips, sores on tongue and mouth

Best Food Sources:

Chicken, turkey, beef, bananas, tuna, legumes (pinto beans and chickpeas), oats, potato, liver, pork, turkey, sunflower and sesame seeds, spinach and dark leafy greens, wheat germ and wheat bran, asparagus, broccoli and cauliflower.