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Maintaining a positive outlook can be tougher during the colder, darker months when we lack some of that all-important natural sunshine to carry us through. Serotonin is one of the body’s hero signaling molecules, helping to modulate our sense of happiness and well-being. According to a recent study by the University of Oxford, serotonin additionally plays a central role in what’s called effortful cognitive processes, such as our ability to take control of undesired behavioral patterns. Vitamin B6—also referred to as pyridoxine—crucially boosts our creation of such neurotransmitters, so it’s worth keeping an eye on whether we have a healthy intake.
Nutritionist and founder of Artah Rhian Stephenson outlines five key things you need to know about vitamin B6, including how to spot signs of deficiency.
Vitamin B6 is critical for various aspects of our health
Essential to cognitive health, hormone balance, and mood, vitamin B6 is “required for the production of neurotransmitters like serotonin, dopamine, and melatonin,” says Stephenson. Further to that point, it is also a critical vitamin for healthy “sex-hormone synthesis and balance, including estrogen and progesterone.”
B6 is also key to “the production of red blood cells and hemoglobin, plus we need it to absorb B12,” Stephenson continues, which crucially helps the body with the formation of red blood cells and regular nerve function.
Vitamin B6 can be used to help mood-related issues
Due to its vital role in aiding the production of hormones that control our mood, vitamin B6 is “often used to help mental health conditions—such as anxiety and depression—which cause low mood, stress, and irritability,” Stephenson explains. Important for women’s health in particular, “you’ll see a good dose of it in prenatal and fertility supplementation to support hormone balance.”
The signs of B6 deficiency
Common symptoms of low vitamin B6 “include an altered mental state, neuropathy, skin rashes, and cracks in the corners of your mouth,” Stephenson says. A lack of vitamin B6 can also “contribute to hormone imbalances and a worsening of PMS and menstrual health, whereas severe deficiency can cause dermatitis and anemia,” she adds.
You can vitamin B6 from food
When it comes to the richest sources of vitamin B6, “fish, beef liver, chicken, turkey, beef, chickpeas, green leafy vegetables, and starchy vegetables” all make the cut, according to Stephenson. Anyone following a plant-based diet can get a good amount of B6 from beans, lentils, and a variety of greens and vegetables, she adds.
Talk to your GP if you are concerned about vitamin deficiency
If you’re worried you might be deficient in vitamin B6, speak to your doctor, says Stephenson, who explains that they can administer blood tests to investigate what’s going on—and how to address it.
Always consult the advice of a GP before creating a supplement plan.
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