Vitamin B6: what are the benefits for the body and when do you need it?
Eloise Dubois-Gaché
6 min
Summary
They form a large family: the B vitamins. Among them, vitamin B6 is often cited. It is known for its duo with magnesium, but this vitamin does not need a partner to be useful.
Energy, nervous system, red blood cells, hormonal balance... In this article, we review the benefits of vitamin B6 , where to find it and in what cases it can be useful to you.
The recognized benefits of vitamin B6
Highly versatile, the benefits of vitamin B6 are numerous since it is involved in many essential processes in the body.
Metabolism and energy
Vitamin B6 contributes to normal energy-yielding metabolism. Simply put, it helps your body convert proteins, carbohydrates, and fats from your diet into usable energy for daily use. It also contributes to the metabolism of proteins, glycogen, and homocysteine (a naturally occurring amino acid, the levels of which must be balanced for cardiovascular health), as well as normal cysteine synthesis.
OK, let's translate: your nutrients are better utilized, which supports your physical and mental performance , whether at work, during sports or in moments of prolonged concentration.
Nervous system and general balance
Vitamin B6 contributes to the normal functioning of the nervous system and normal psychological functions. This makes it easy to understand why it forms an effective duo with magnesium : together, they support emotional balance, mental clarity, and proper communication between nerve cells. It can therefore be beneficial for those going through intense periods that cause mental fatigue or emotional tension.
Vitality and red blood cells
B vitamins are often considered the “ anti-fatigue ” vitamins, and vitamin B6 contributes to this reputation. Why? Because it contributes to the normal formation of red blood cells. And these red blood cells ensure the transport of oxygen throughout the body, which directly affects your endurance and daily energy. Specifically, B6 helps reduce fatigue and is a great support when you have busy days, sports training , or intense periods.
Hormonal regulation and natural defenses
Vitamin B6 also contributes to the regulation of hormonal activity and the normal functioning of the immune system. This dual effect can be beneficial during certain phases of the cycle or during periods of natural hormonal fluctuations. It is also included in many recommendations when it comes to supporting a more stable hormonal balance.
Where to find vitamin B6?
As always, to stock up on vitamins and minerals, we start by looking at what we eat. Certain foods are particularly rich in vitamin B6:
Oily fish (salmon, tuna, sardines): they also provide valuable omega-3 , which is good for overall balance.
Meats and offal : quality proteins, iron and a good dose of B6.
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Eggs : Boiled, scrambled, or omelet-style, eggs are an excellent source of vitamin B6. They also provide complete protein and essential minerals like selenium and zinc.
Legumes (lentils, chickpeas, dried beans): a plant-based option rich in fiber and B6.
Bananas : Whether eaten on their own, blended into a smoothie, overnight oats, or a bowl, bananas are one of the fruits richest in vitamin B6. They also provide magnesium and potassium, which are beneficial for muscle and nerve balance.
Whole grains (oats, brown rice, quinoa): ideal for a regular intake.
Seeds and nuts (sunflower, pistachios, etc.): sprinkle on salads or dishes.
Note: some spices, dried herbs or specific products such as royal jelly or certain algae contain a lot of it, but they are consumed in small quantities on a daily basis.
Well, as always, the important thing is to vary your sources throughout the week. So, avoid focusing on a single “star” B6 food (the banana mono-diet = bad idea! 😅). By combining different food families, whether animal or plant-based, you can optimize your intake while benefiting from a wider range of essential nutrients.
We recommend you
Magnesium Bisglycinate
Synergistic formula based on 3rd generation magnesium bisglycinate.
- ✅ High absorption magnesium
- ✅ 300 mg of magnesium per dose
- ✅ With Taurine and Vitamin B6
- ✅ Made in France
Who might benefit from special attention?
There are times when your vitamin B6 needs may increase. This is especially true if:
✅ You're an athlete : Regular exercise depletes your reserves. Adequate B6 intake can help your body convert nutrients into energy and support recovery after exercise.
✅ You are a woman : PCOS, premenopause or simple hormonal variations… B6, as we have seen, helps regulate hormonal activity. No wonder it is one of the nutrients often cited, along with zinc and magnesium, to support female balance.
✅ Your days are intense : between long days at work, daily stress and lack of time, it happens that B6 becomes rarer on the plate... while it is precisely during these periods that your needs can increase.
✅ Your diet is not very diversified : restrictive diets, lack of variety or bad eating habits can limit your intake, hence the importance of monitoring this vitamin (but not only).
If you recognize yourself in one of these profiles, a B6 supplement may be useful.
At Novoma, we use vitamin B6 in the form of pyridoxal-5'-phosphate (not easy to write or pronounce, we grant you), its active form, directly usable by the body. You will find it in our Multivitamins , where it acts in synergy with other key nutrients, and in our Magnesium bisglycinate of course since it promotes its assimilation and complements its action on the nervous system.
📚 To go further, discover our article on the best multivitamins on the market .
To conclude
When we talk about the benefits of vitamin B6 , we often think of its role in the assimilation of magnesium. However, its action goes far beyond that: it is involved in energy, nervous balance and the hormonal system. And the good news is that it is found in many everyday foods. But if your pace, your sports practice or certain stages of life increase your needs, a supplement can really help you. 😉
