Vitamin B6: A new approach to lowering anxiety, and depression? (2024)

FAQs

Does vitamin B6 help with anxiety and depression? ›

Such conditions are currently treated with cognitive and dialectical behavioral therapy, as well as medications such as benzodiazepines and buspirone. It has recently been discovered that taking high doses of vitamin B6 supplements significantly reduces feelings of stress, anxiety, and depression.

The vitamin B6 paradox: Supplementation with high concentrations of pyridoxine leads to decreased vitamin B6 function.

In one study published in the journal Nutrients, researchers evaluated the effects of supplemental Vitamin B6 on individuals experiencing anxiety or depression. The results showed that participants who took daily doses of vitamin B6 experienced a significant reduction in their symptoms within six weeks.

Researchers suspect that B6 helps with emotional symptoms related to PMS due to its role in creating neurotransmitters that regulate mood. A three-month study in over 60 premenopausal women found that taking 50 mg of vitamin B6 daily improved PMS symptoms of depression, irritability and tiredness by 69% ( 23 ).

Research on vitamin B6 shows it's successful as an anti-stress therapeutic that can have a significant impact on serotonin and GABA, the neurotransmitters that control anxiety and depression. Many people choose to take a B6 vitamin supplement as it's known to provide anxiety relief and can help improve brain function.

Vitamin B6 works to regulate hormones, while B12 is essential to nerve function and DNA synthesis [1].

Vitamin B6 supplements might interact with cycloserine (Seromycin), an antibiotic used to treat tuberculosis, and worsen any seizures and nerve cell damage that the drug might cause. Taking certain epilepsy drugs could decrease vitamin B6 levels and reduce the drugs' ability to control seizures.

Consuming vitamin B-6 through food appears to be safe, even in excessive amounts. When used as a supplement in appropriate doses, vitamin B-6 is likely safe. However, taking too much vitamin B-6 from supplements can cause: A lack of muscle control or coordination of voluntary movements (ataxia)

While this energizing is usually a welcome effect, problems can occur when the dose of B6 is too high, especially when it is too high relative to other B vitamins. Excess vitamin B6 can increase the likelihood of side effects such as anxiety, irritability, restlessness and sometimes numbness in the extremities.

Because of its energy-boosting abilities, the best time of day to take a B vitamin is after waking up. Also, recent research indicates that vitamin B-6 may potentially interfere with sleep and induce vivid dreams. To avoid this adverse effect, people may wish to take them earlier in the day.

Is B6 or magnesium better for anxiety? ›

Anxiety & Stress: Research suggests that higher levels of B6 can help shift the body from fight-or-flight mode to a more relaxed state. In a recent study, those with extreme stress reported greater improvement when taking B6 with magnesium compared to magnesium alone.

A supplement that contains a wide range of vitamins and minerals may benefit people with anxiety. A 2019 study reports that a supplement that contained B vitamins, vitamin C, calcium, magnesium, and zinc significantly decreased anxiety in young adults.

Low plasma levels of active vitamin B6 are found in individuals with chronic alcohol dependence, obesity, and protein-energy malnutrition. Pregnancy, preeclampsia and eclampsia, malabsorptive states such as celiac disease, inflammatory bowel disease, and bariatric surgery predispose to vitamin B12 deficiency.

In some people, vitamin B6 might cause nausea, stomach pain, loss of appetite, headache, and other side effects. Vitamin B6 is possibly unsafe when taken in doses of 500 mg or more daily. High doses of vitamin B6, especially 1000 mg or more daily, might cause brain and nerve problems.

The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus). In the United States, adults obtain most of their dietary vitamin B6 from fortified cereals, beef, poultry, starchy vegetables, and some noncitrus fruits [1,3,5].

Improve mood

One large study showed that higher vitamin B6 intake is associated with lower depression and anxiety risk in females, but not males. Scientists also recently found young adults felt less anxious and depressed after taking high-dose vitamin B6 supplements every day for a month.

Vitamin B6 helps regulate the body's serotonin and norepinephrine levels. Both directly affect mental stability, mood, and the ability to cope with stress. Vitamin B6 also regulates the body's magnesium levels, which is important for women with PMS. Vitamin B7 also helps regulate the body's processing of carbohydrates.

Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.

People who take vitamin B6 supplements for a deficiency may begin to feel its effects in as little as one to three weeks when taken on a daily, consistent basis. You may start noticing boosts in energy and strength, improved mood, and less neuropathic pain if your supplements work.