Vitamin B6 – Benefits, Dosage, And Side Effects
Vitamin B6 – how important is it? What kind of benefits can it bring to the table? And how much should you take?
Vitamin B6, among others, is one of the most important supplements you should be using if you want higher sex drive, great levels of energy, mental clarity and long-term brain health, and even better sleep quality.
Hormone boosting nutrients such as Vitamin B6 are appropriate for both men and women who are looking for that extra kick to really push themselves in the gym, at work, or just want more energy to keep up with the kids.
Adequate doses are also essential for those who are aging and thus noticing symptoms of low energy, increased body fat, low sex drive, and brain fog.
Vitamin B6 specifically is responsible for so many bodily functions – from ramping up the production of oxygenated blood flow and maintaining healthy blood sugar levels to creating white blood cells (fights infections) and producing more ATP energy – the energy the body and brain needs to power itself.
The important thing to know about Vitamin B6 is, you need a consistent supply of it to keep it at optimal levels.
While you can acquire Vitamin B6 from certain foods in your diet, supplementing with the ingredient can more successfully prevent deficiency and support overall health.
Fascinatingly, Vitamin B6 also plays a crucial role in the production of testosterone in the body. Men whose testosterone levels are lower than average have been shown to lack proper levels of Vitamin B6 in their system.
Before you go ahead and buy yourself a Vitamin B6 supplement, make sure you learn more about its benefits, mechanisms of action and proper dosages.
Vitamin B6 Benefits
Since Vitamin B6 helps to regulate several metabolic processes, it may be able to maintain healthy levels of hormone production in the body, including testosterone.
Studies have shown that Vitamin B6 when taken with Vitamin D3 and other testosterone boosting supplements may result in healthy levels of testosterone in men.
While supplementing with Vitamin B6 may not lead to a direct increase in free testosterone, it may support consistent testosterone production and prevent T-levels from decreasing.
There is a study published in the Journal of Steroid Biochemistry and Molecular Biology testing the effects of Vitamin B6 on male rats [1]. After 4 weeks of trial, rats that received absolutely no Vitamin B6 from their diet had lowered levels of testosterone.
As we know, increased testosterone levels lead to a variety of other benefits, including boosted muscle strength, physical stamina, enhanced sex drive and libido, higher energy levels, fat loss, better sleep quality and improved mood.
Vitamin B6 also helps to support your body’s metabolism and production of energy.
Research studies have shown that those who are deficient in Vitamin B6 have increased likelihood of developing chronic fatigue and depression.
This explains why Vitamin B6 is popularly used in cognitive enhancing supplements – its properties are able to enhance focus, clarity and energy.
If you’re a bodybuilder, Vitamin B6 is a definite must-have. Vitamin B6 is involved in protein production, muscle building and muscle repair.
If your body is lacking adequate amounts of Vitamin B6 then muscle recovery and growth become much more challenging.
How Vitamin B6 Works
Vitamin B6 helps with the production of testosterone in several ways. Although the chemicals exact mechanisms of action still require more research, scientists have a few potential theories.
Vitamin B6 may lead to higher testosterone production by regulating the estrogen-testosterone balance in the body.
Estrogen (also known as the “female” hormone) and testosterone are both present in the male body. When estrogen levels are low, the body makes up for it by increasing testosterone levels.
Vitamin B6 is thought to halt the production of estrogen in men, thereby leading to naturally higher levels of testosterone.
Another theory suggests that Vitamin B6 helps the production of androgen hormones, which signal the testes to create higher levels of testosterone.
Vitamin B6 can also be used to boost the immune system and protect against various diseases.
That’s because Vitamin B6 is involved in the production of antibodies – proteins that help white blood cells detect the presence of a foreign compound in the body i.e. bacteria or virus.
A study published in the Nutrition Reviews of Wiley Online Library showed that a deficiency in Vitamin B6 is associated with poor immune system function and decreased antibody production [2].
Vitamin B6 Recommended Dosage
Dosing of Vitamin B6 vary depending on your desired benefit. For improved mental function, MayoClinic.org suggests 200 mg of Vitamin B6 daily for at least 12 weeks.
To maintain healthy levels of testosterone, 5-10 mg of Vitamin B6 may be suitable. In general, a dose of 1.3 mg per day of Vitamin B6 is sufficient.
Vitamin B6 Potential Side Effects
Vitamin B6 is a natural mineral that the body needs to maintain ideal function. Most people who supplement with Vitamin B6 do not encounter any kind of side effects. However, if your body happens to respond negatively to supplementation, possible side effects may include: stomach pain, nausea, headache, and acne.
It is best to stay within the recommended dose to avoid side effects. We highly suggest that you get your daily intake of Vitamin B6 from a high-quality supplement stack, which typically includes proper dosages.
Where to buy Vitamin B6
Vitamin B6 is available for purchase in most pharmacies, grocery stores, and supplement shops. If you choose to purchase the supplement online, you can do so via GNC.com, Amazon.com, iHerb.com and other retail stores.
References:
1 http://www.ncbi.nlm.nih.gov/pubmed/6727359
2 http://www.ncbi.nlm.nih.gov/pubmed/8302491
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I’ve been supplementing with B6 for years and feel fit as a fiddle at 67 years young.
I also took you up on your recommendation of Nitrovit – but this has B6 too so I’ve cut my daily B6 in favor of it.
David.
Thank you for the comment David. I’m pleased you are liking Nitrovit. It is the best brain supplement we have tested for sure.
And yes, be mindful not to overdo the Vitamin B6 daily dosage.
Kind regards,
Susan.