Each and every day, you need 13 separate vitamins, along with a variety of essential minerals, to maintain healthy functioning across all your body’s systems. Of these 13 vitamins, 8 belong to a group known as B complex vitamins. The B complex vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) play a vital role in the metabolism of your cells as well as neurological function and development. Each of the 8 B complex vitamins is crucial to the human body on a daily basis. However, in this article, we will focus specifically on vitamin B6, also known as pyridoxine, and explore its role in the body along with its potential benefits to overall health.

The role of vitamin B6 is scattered throughout various areas of the body. Perhaps its most prominent function appears in the form of metabolism support, as it assists in the breakdown of proteins, carbohydrates, and fats, making it an essential component of energy production (1). Vitamin B6 also supports neurological function and immune health through the creation of both neurotransmitters and red blood cells. Its ability to regulate levels of homocysteine, an amino acid found in blood, make it an important micronutrient for those at risk of heart disease, as high levels of homocysteine have been linked to heart health issues (2).

Vitamin B6 belongs to the water-soluble category of vitamins. This means that, unlike fat-soluble vitamins which are stored in the fatty tissue and the liver over extended periods of time, excess amounts of vitamin B6 typically leave the body through urine, meaning that it is very important to make sure your body’s B6 levels are replenished on a daily basis. Vitamin B6 can be obtained by eating a variety of foods, including beef liver, tuna, salmon, chickpeas, bananas, oranges, and dark leafy greens like spinach or kale. If you feel that you or your loved ones are not receiving enough of this vital micronutrient, you may be considering adding a liquid vitamin B6 supplement to your routine. Keep reading to find out more about how B6 supplements work so you can be sure that you find the right one for you.

B6 Gummies

Supplements come in a variety of forms, from traditional solid choices like capsules and tablets, to liquid or sublingual options. One of the most popular forms of supplements is vitamin gummies. B6 gummies are no exception, usually available in numerous flavors either as an individual B6 supplement or in a larger multivitamin. Although gummies are agreeable for their better taste and texture compared to tablets as well as their chewability compared to capsules, we believe that one of the best ways to make the most of your supplements is to take them in liquid form.

As compared to its alternative gummy form, a vitamin B6 liquid supplement will absorb much quicker and more efficiently. Solid supplements like gummies, tablets, and capsules require your body to perform an added step of digesting their outside barriers before it can access the nutrients locked inside. This extra step takes time and may result in some or all of the dosage leaving your body before it has had the chance to absorb. With its micronutrients already present in their liquid states, the B6 liquid form eliminates the need for digestion, ensuring that your body has ample amounts of time to absorb the full dosage in your supplement.

Liquid B6 Benefits

But, the liquid B6 benefits don’t stop at faster absorption. Vitamin B6 provides benefits specifically to the brain by boosting your overall mood. As we mentioned above, vitamin B6 plays an essential role in the creation of neurotransmitters, which are responsible for sending messages throughout the body in the form of hormones. With these neurotransmitters in place, your brain may be able to regulate emotions better and manage mood drops with the production of serotonin and dopamine, both commonly referred to as “happy hormones” (3). Although vitamin B6 has not been proven as a treatment for depression, its assistance in mood regulation may be helpful in reducing some symptoms. However, you should consult with your physician before taking a new supplement for any reason, especially if you have any pre-existing mental or physical conditions.

In terms of more physically-oriented benefits, vitamin B6 may be of use to pregnant individuals as well, especially those who experience severe morning sickness. This is most likely due to the important role this nutrient plays in development during pregnancy. Vitamin B6 assists in the development of a baby’s brain and nervous system while also helping them to metabolize proteins and carbohydrates (4). With sufficient levels of B6 present in the body, those who are pregnant may experience less nausea and vomiting related to morning sickness.

Since this vital nutrient has a part in the regulation of homocysteine levels, vitamin B6 benefits for male individuals as well as anyone at increased risk for heart disease are also very important. A study performed in 2016 found that men are twice as likely as women to have a heart attack at some point in their lifetimes (5). However, anyone who has a greater chance of developing heart disease can benefit from vitamin B6’s ability to reduce elevated levels of homocysteine, which are typically related to cardiac disease processes.

As for vitamin B6 benefits for skin, it’s worth noting that the nutrient has been linked to the production of collagen. This means that developing a B6 deficiency could result in skin rashes, as collagen is essential for maintaining healthy skin (6). Vitamin B6 benefits for hair are also a possibility since better collagen production may increase both the growth and overall health of hair as well.

Best Vitamin B6 Liquid

Finding the best vitamin B6 liquid supplement to fit your unique tastes and requirements may seem like a difficult task. There are plenty of options available, ranging from specialized B6 drops to comprehensive supplements containing all the B complex vitamins and sometimes more. In fact, some of the best vitamin B6 and B12 supplements appear in the form of liquid drops. This variety of supplement is extremely convenient, especially when taken on the go, as you can either place a drop directly on or beneath your tongue or add it to a favorite drink. The best b6 vitamin for progesterone may take this form as well, since any supplement containing B6 should help to increase levels of this hormone. One example of liquid drops that center around the B vitamin group is Mary Ruth’s B Complex Liquid Drops, which contain all 8 B vitamins hidden behind a tart cherry flavor.

The best vitamin B6 brand for pregnancy may be a prenatal vitamin which typically contains a blend of micronutrients that are especially important during pregnancy. According to the Mayo Clinic, some ingredients to look for when choosing a prenatal vitamin include B complex vitamins, vitamins A, C, D, and E, zinc, iodine, and calcium (7). However, you should consult with your doctor in order to find out which specific blend best suits the needs of you and your baby.

One great way to make sure your body consistently receives enough vitamin B6 as well as lots of other essential vitamins and minerals is to start taking a multivitamin. If you’re interested in a supplement much more convenient than individual liquid drops, consider trying Better Family’s Liquid Daily Multivitamin. Along with your daily amount of vitamin B6, our diverse blend of vital micronutrients includes the rest of the B complex vitamins along with vitamins A, E, D, and K, as well as important minerals like zinc, iodine, chromium, and selenium. This all-in-one liquid solution can be consumed sublingually and is more concentrated than other liquid multivitamins, making it the standout choice among competitors for fast absorption of only the highest quality micronutrients. Both safe and effective, our Liquid Daily Multivitamin is a great choice for any household and can be given to family members of all ages.

How Much Vitamin B6 Per Day

With all these vitamin B6 facts whirring around your head, you’re probably wondering, “How much vitamin B6 per day does my body really need?” In truth, the recommended vitamin B6 dosage is largely the same across most ages and demographics, with only a slight variation occurring in the range of 1-2 mg. The daily recommended intake amounts for each age group, as outlined by the National Institutes of Health, are as follows:

• 1 to 3 years: 0.5 mg
• 4 to 8 years: 0.6 mg
• 9 to 13 years: 1.0 mg
• 14 to 18 years: 1.2 to 1.3 mg (1.9 to 2.0 mg for pregnant or lactating individuals)
• 19 to 50 years: 1.3 mg (1.9 to 2.0 mg for pregnant or lactating individuals)
• 51+ years: 1.5 to 1.7 mg

Since vitamin B6 is an essential nutrient and generally safe for consumption, it’s difficult to overdose on it unless you take an excessive amount of supplements. The daily upper limit for vitamin B6 consumption is no more than 100 mg for adults. Exceeding this level of intake may result in serious health complications, so always pay attention to the amount of vitamin B6 in your supplements. You may see advertisements for supplements like “vitamin B6 10 mg,” “vitamin B6 25 mg,” or even “vitamin B6 50mg,” but these high amounts of vitamin B6 taken on a daily basis are unnecessary. A vitamin B6 50 mg liquid supplement would be nothing but excessive. In fact, as you can see in the outline above, your body’s daily needs for vitamin B6 rarely exceed 2 mg, so keep that in mind when perusing supplements in order to avoid having too much of a good thing. 

Remember that your situation is unique as well. The vitamin B6 dosage for nerve pain sufferers may be quite different from the vitamin B6 dosage for child on Keppra. Always consult with your physician before making any decisions on incorporating new supplements into you and your family’s routines.

Resources

1. “Vitamin B6.” Harvard School of Public Health, 2022, https://www.hsph.harvard.edu/nutritionsource/vitamin-b6.
2. “Vitamin B6.” National Institutes of Health, 26 March 2021, https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional.
3. Streit, Lizzie. “9 Health Benefits of Vitamin B6 (Pyridoxine).” healthline, 1 October 2018, https://www.healthline.com/nutrition/vitamin-b6-benefits.
4. Dasher, Eva. “Vitamin B6 During Pregnancy.” BabyCenter, 8 June 2021, https://www.babycenter.com/pregnancy/diet-and-fitness/vitamin-b6-in-your-pregnancy-diet_666.
5. “Throughout life, heart attacks are twice as common in men than women.” Harvard Health Publishing, 8 November 2016, https://www.health.harvard.edu/heart-health/throughout-life-heart-attacks-are-twice-as-common-in-men-than-women.
6. McCulloch, Marsha. “9 Signs and Symptoms of Vitamin B6 Deficiency.” healthline, 22 June 2018, https://www.healthline.com/nutrition/vitamin-b6-deficiency-symptoms.
7. Mayo Clinic Staff. “Prenatal vitamins: Why they matter, how to choose.” Mayo Clinic, 1 May 2020, https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945.