Vitamin B6 is found in foods in the forms of pyridoxal and pyridoxamine. These forms are converted into the active form, pyridoxal-phosphate (PLP), with the contribution of vitamin B2 and magnesium. Therefore, vitamin B6 deficiency may develop in magnesium and vitamin B2 deficiencies.

 It is a water-soluble vitamin. It can be obtained from many foods. It takes part in protein metabolism as coenzyme A and in neurotransmitter synthesis.

Vitamin B6 is found in foods in the forms of pyridoxal and pyridoxamine. These forms are transformed into the active form, pyridoxal-phosphate (PLP), with the contribution of vitamin B2 and magnesium. Therefore, vitamin B6 deficiency may develop in magnesium and vitamin B2 deficiencies.



PLP acts as coenzyme A, helping nearly 100 enzymes, most of which are involved in protein metabolism, to perform their functions. It also regulates homocysteine levels and aids in immune system and brain health.

Where to get vitamin B6?

  • Liver,
  • Fish (salmon, tuna etc.),
  • Enriched bread, cereal,
  • Chicken meat,
  • Milk and milk products,
  • Egg,
  • Chickpeas,
  • Dark leafy greens,
  • Potatoes,
  • Carrot,
  • Pea,
  • Cauliflower,
  • Banana,
  • Papaya,
  • Orange,

What are the functions of vitamin B6?

  • It acts as coenzyme A, which helps nearly 100 enzymes, most of which are involved in protein metabolism, to perform their functions.
  • It regulates homocysteine levels.
  • Protects the health of the brain and nervous system,
  • It helps mental health, reduces the risk of depression.
  • It prevents the development of anemia by helping the production of hemoglobin.
  • It helps the immune system.
  • It plays a role in fluid regulation before the menstrual cycle in women.
  • Protects skin health.
  • Helps protect eye health.

 What is the need for vitamin B6?

  • 0 – 1 year old child: 0.3 mg/day
  • 1-3 years old child: 0.5 mg/day
  • 4-8 years old child: 0.6 mg/day
  • 9-13 years old child: 1 mg/day
  • Boy 14 years and older: 1.2 mg/day
  • Girl 14 years and older: 1.3 mg/day
  • Pregnancy period: 1.9 mg/day
  • Lactation period: 2 mg/day

What happens in vitamin B6 deficiency?

Since vitamin B6 can be taken with many foods, its deficiency occurs very rarely. These:

  • Not enought feeding,
  • Absorption disorders (Celiac, Ulcerative Colitis, Crohn’s Diseases etc.),
  • B2 and magnesium deficiency.
  • Kidney failure,
  • Alcoholism,
  • Autoimmune diseases (rheumatoid arthritis etc.),

It is mostly seen together with other B12 and folic acid deficiencies. Possible symptoms of deficiency include:

  • Microcytic anemia,
  • Skin rashes,
  • Chapped lips,
  • Irritability,
  • Weakening of the immune system, susceptibility to infections,
  • Clouding of consciousness,
  • Depression,
  • Excessive morning sickness in pregnant women
  • restlessness in infants,
  • Irritability,
  • Hair loss,



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