What does it do?
B6 has a surprisingly large and perhaps diverse group of functions, getting involved with at least 100 enzyme reactions in the body. It’s involved in DNA and RNA production, helps the body to use and breakdown protein and fats, produce red blood cells, fight fatigue, maintain nerves, and plays a part in antibody formation.
What’s the story?
B6 is actually a group of 6 chemical compounds that act in a similar way, and like many vitamins has been tested in supplement form as potential medication for a number of different chronic illnesses. Popular as an aid for helping women suffering from PMS, perhaps the most interesting trials have been into its use as a treatment for nausea and morning (or all-day-long...) sickness experienced during pregnancy.
Although more trials and research are needed, one study found that a combination of vitamin B6 and doxylamine (an antihistamine) led to a 70% reduction in nausea and vomiting in 6,000 pregnant women tested in trials, as well as lower hospitalization rates for this problem. Which is pretty impressive, although it should be said any link between B6 and pregnancy sickness is still hotly debated.
B6 is itself sensitive to both heat and light unless it’s in acidic conditions.
How much do I need?
Adult women aged 19 and beyond (including 50+ year olds) need 1.2 mg per day.
Adult men aged 19 and beyond (including 50+ year olds) need 1.4 mg per day.
Where can I find it?
The usual culprits for the B-vitamins; meats (particularly beef and turkey), fish, wholegrain products (especially wheat), yeast, liver, mouldy cheese (yes, really), green leafy vegetables such as cabbage and brussel sprouts, and nuts are all good sources along with walnuts, raisins and bananas.
Any ideas for using those ingredients?
Banana and raisin walnut halva loaf/date and nut butter/seared coriander beef/baked fish with pomegranate and toasted nuts/roast chicken with pine nuts and raisins
References
British Nutrition Foundation (2021) Nutrition Requirements. Available here.
Niebyl, J.R. (2010) Clinical practice. Nausea and vomiting in pregnancy. The New England journal of medicine. 363(16). Available here.
Price, C. (2016) The Vitamin Complex. London, Oneworld Publications, pp. 257-8.
U.S. Department of Health and Human Services (2016), National Institutes of Health, Office of Dietary Supplements, Vitamin B6 - Fact Sheet for Health Professionals. Available here.