Vitamin B6 (pyridoxine) is one of eight B vitamins. It’s found in a wide variety of foods, so B6 deficiency is uncommon. A swollen tongue, irritability, and numb hands and feet are potential low-B6 symptoms.
Vitamin B6 is essential for healthy red blood cells, nerve function, and immune system function. It also helps break down proteins and keep blood sugar in a normal range.
1. Skin Changes
Vitamin B6 deficiency can contribute to skin changes such as:
- Scaly, greasy rash and inflammation of the skin (dermatitis)
- Inflammation of the tissue lining the mouth and lips (stomatitis)
- Cracking at the corners of the mouth and scaling on the lips (cheilitis)
2. Sore, Glossy, or Swollen Tongue
Vitamin B6 deficiency can lead to a condition called glossitis, causing tongue symptoms such as:
- Redness
- Swelling, inflammation
- Glossy or smooth appearance
- Soreness
A swollen tongue can make talking, chewing, or swallowing difficult or uncomfortable.
3. Tiredness and Brain Fog
Vitamin B6 helps convert food into fuel for energy. It also helps make the neurotransmitters (chemical messengers between nerves) needed for brain and nerve function and melatonin, which affects your sleep/wake cycles. In addition to feeling tired and foggy, you might also experience some muscle weakness.
4. Depression, Confusion, and Irritability
B6 is essential to making certain neurotransmitters and hormones, such as serotonin, which affect brain function and mood. Symptoms of severely low B6 may include:
- Depression
- Confusion
- Irritability
- Nervousness
- Trouble concentrating
- Short-term memory loss
5. Weakened Immune System
Vitamin B6 helps the body make immune system cells and proteins. Not getting enough B6 is associated with a weakened immune system. Signs that you might have a weakened immune system include:
- Frequent colds and infections
- Frequent upset stomach
- Slow-healing wounds
6. Anemia
You need vitamin B6 to form the oxygen-carrying protein hemoglobin in red blood cells. Not getting enough hemoglobin can lead to anemia. Anemia means you don’t have enough healthy red blood cells to effectively distribute oxygen throughout your body.
Symptoms of anemia can include:
- Lightheadedness, dizziness, feeling faint, passing out
- Fatigue, sleep problems
- Weakness
- Pale skin, pale gums
- Headaches
- Shortness of breath
- Chills
7. Numb Hands or Feet
Lack of vitamin B6 can cause damage to peripheral nerves. Signs that you may have peripheral neuropathy include numbness or a “pins and needles” prickling feeling in your hands and feet.
8. Seizures
A severe vitamin B6 deficiency can disrupt electrical activity in the brain. In some cases, this can cause epileptic seizures.
9. Morning Sickness
Research suggests that people with nausea and/or vomiting in pregnancy have significantly lower levels of vitamin B6 than those who don’t have morning sickness.
Other studies show that over-the-counter (OTC) vitamin B6 and B6 with doxylamine are safe and effective in treating pregnancy-related nausea. Speak with a healthcare provider before adding dietary supplements during pregnancy.
Signs in Infants
Some signs of B6 deficiency in infants are:
- Irritability
- Abnormally acute hearing
- Convulsive seizures
How Much Vitamin B6 Do You Need Daily?
Vitamin B6 is a water-soluble vitamin, which means excess B6 leaves the body in urine. Because the body doesn’t store it, foods containing B6 should be part of your regular diet.
How much B6 you need daily varies by age, sex, and whether you’re pregnant or lactating. It is measured in milligrams (mg).
| Suggested Daily Intake of B6 | ||||
|---|---|---|---|---|
| Age | Male | Female | Pregnancy | Lactating |
| 0 to 6 months | 0.1 mg | 0.1 mg | ||
| 7 to 12 months | 0.3 mg | 0.3 mg | ||
| 1 to 3 years | 0.5 mg | 0.5 mg | ||
| 4 to 8 years | 0.6 mg | 0.6 mg | ||
| 9 to 13 years | 1.0 mg | 1.0 mg | ||
| 14 to 18 years | 1.3 mg | 1.2 mg | 1.9 mg | 2.0 mg |
| 19 to 50 years | 1.3 mg | 1.3 mg | 1.9 mg | 2.0 mg |
| 50 and over | 1.7 mg | 1.5 mg | ||
Food Sources
You can get vitamin B6 from a large variety of food sources, such as:
- Chickpeas
- Beef liver
- Tuna, salmon
- Chicken
- Fortified breakfast cereals (have B6 added)
- Potatoes
- Turkey
- Bananas
- Ground beef
Many whole grains, fortified breads, and cereals contain vitamin B6. Eating a balanced, healthy diet with a variety of foods is recommended to prevent deficiency.
You’ll also find B6 in many multivitamins or B-complex vitamins.
Diagnosing Vitamin B6 Deficiency
A healthcare provider may diagnose vitamin B6 deficiency based on medical history, physical exam, and response to vitamin B6 supplementation.
Blood and urine testing can also help determine levels of B vitamins. No special preparations are necessary. However, some factors, such as inflammation and medicines you take, can affect these tests. Blood tests may not always confirm vitamin B6 status.
When to Contact a Healthcare Provider
See a healthcare provider if you have symptoms of vitamin B6 deficiency. These symptoms can also be due to other conditions. B6 deficiency may be more likely in certain people, such as:
- Infants who have seizures
- People who have seizures that don’t respond to anti-seizure medications
- Those who have deficiencies of other B vitamins, especially people with alcohol use disorder or protein-energy undernutrition (PEU), a condition in which you don’t have enough protein and other macronutrients (protein, carbohydrates, and fats)
Vitamin B6 supplements may be enough to correct any deficiency.
Summary
Symptoms of vitamin B6 deficiency include fatigue, swollen tongue, and skin changes. A severe deficiency can lead to anemia or a weakened immune system. The body doesn’t store vitamin B6. Even so, B6 deficiency is uncommon.
You can get B6 from a variety of foods and dietary supplements. See a healthcare provider if you think you have vitamin deficiencies. In most cases, dietary changes or vitamin B6 supplements may be all you need.
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The Importance of Vitamin B6: Symptoms and Sources of Deficiency
Vitamin B6, also known as pyridoxine, is a crucial member of the B vitamin family and plays a vital role in maintaining various bodily functions. Unlike some vitamins, Vitamin B6 is found in a wide range of foods, making deficiency relatively rare. However, insufficient levels can lead to several health issues.
Why Vitamin B6 Is Essential
This vitamin is integral to creating healthy red blood cells and effective nerve and immune system functions. It serves also in protein metabolism and maintaining healthy blood sugar levels, highlighting its varied significance in overall health.
Symptoms of Vitamin B6 Deficiency
If you suspect a deficiency, be aware of the following symptoms, which may indicate low levels of Vitamin B6:
1. Skin Changes
A deficiency can lead to various skin issues, including:
- Scaly or greasy rashes (dermatitis)
- Inflammation of the mucous membranes in the mouth (stomatitis)
- Cracks at the corners of the mouth (cheilitis)
2. Glossitis
Another symptom is glossitis, which presents as:
- Redness and swelling of the tongue
- Inflamed or smooth appearance
- Soreness
A swollen tongue can be uncomfortable and affect eating and speaking abilities.
3. Fatigue and Cognitive Issues
Vitamin B6 contributes to energy production by helping convert food into fuel. Insufficient levels can result in:
- Tiredness
- Difficulty concentrating (brain fog)
- Muscle weakness
4. Mood Alterations
This vitamin is involved in synthesizing neurotransmitters like serotonin, crucial for mood regulation. A deficiency may lead to:
- Depression
- Confusion
- Irritability
- Poor short-term memory
5. Compromised Immune Function
A lack of Vitamin B6 impacts immune response, making one susceptible to illnesses. Signs include:
- Frequent infections
- Delayed wound healing
6. Anemia
Vitamin B6 is necessary for the production of hemoglobin in red blood cells, and a deficiency can lead to anemia, characterized by:
- Fatigue and weakness
- Pale skin and gums
- Shortness of breath
7. Peripheral Neuropathy
Low levels of B6 can affect nerve health, resulting in:
- Numbness
- Pins and needles sensation in extremities
8. Seizures
A severe deficiency in Vitamin B6 may disrupt brain activity, potentially leading to seizures.
9. Morning Sickness in Pregnancy
Research indicates that pregnant individuals experiencing nausea often show lower levels of Vitamin B6. Supplements have been found to be an effective remedy for alleviating morning sickness.
Daily Vitamin B6 Requirements
Vitamin B6 is water-soluble, meaning that excess amounts are expelled through urine. It is important to consume foods rich in B6 regularly to maintain adequate levels. Daily intake recommendations vary by age, sex, and life stage:
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0-6 months | 0.1 mg | 0.1 mg | ||
| 7-12 months | 0.3 mg | 0.3 mg | ||
| 1-3 years | 0.5 mg | 0.5 mg | ||
| 4-8 years | 0.6 mg | 0.6 mg | ||
| 9-13 years | 1.0 mg | 1.0 mg | ||
| 14-18 years | 1.3 mg | 1.2 mg | 1.9 mg | 2.0 mg |
| 19-50 years | 1.3 mg | 1.3 mg | 1.9 mg | 2.0 mg |
| 50 years and older | 1.7 mg | 1.5 mg |
Foods Rich in Vitamin B6
A balanced diet incorporating a variety of foods can help you meet your Vitamin B6 needs. Consider including:
- Chickpeas
- Beef liver
- Fish such as tuna and salmon
- Poultry like chicken and turkey
- Fortified cereals
- Potatoes
- Bananas
Recognizing and Diagnosing Deficiency
A healthcare provider can assess Vitamin B6 deficiency through patient history, physical exams, and the response to supplementation. Blood and urine tests are also available, although they may be affected by various factors.
When to Seek Medical Advice
Consult a healthcare professional if you exhibit symptoms of Vitamin B6 deficiency. Certain populations, such as individuals with seizures or those with malnutrition, may be at heightened risk for deficiency and should review their vitamin intake.
Conclusion
Vitamin B6 is essential for numerous bodily functions, and deficiency can lead to a range of health issues from mood changes to immune weaknesses. Incorporating B6-rich foods into your diet can help ensure you meet your dietary requirements. If you suspect a deficiency, consulting a healthcare provider is advisable to consider dietary changes or supplementation.
