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Vitamin B6 might be the most important of the B family of vitamins for brain function.
This essential compound, also known as Pyridoxine, is utilized in energy metabolism processes in your cells as well as in the production of neurotransmitters.
Low levels of Vitamin B6 in your diet can lead to decreased cognitive ability, lack of focus or energy, brain tissue shrinkage and even Alzheimer’s.
Taking amounts of B6 above and beyond the typical recommended dietary intake may increase mental and physical energy levels, boost communication between brain cells and even prevent certain types of neuron damage due to aging.
Mood
Brain Function
Weight Loss- >Supports mood balance and energy metabolism
- Important for nervous system function
- Supports healthy homocysteine levels
Top Vitamin B6 Products* ❯Vitamin B6 as a Nootropic
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While taking pyridoxine HCL can produce nootropic (brain enhancing) effects, it is more common to use Pyritinol as a smart drug type of supplement.
Pyritinol is very similar to Vitamin B6, except that it features two of these molecules joined together with a Disulfide Bridge. Due to this modification, you need a smaller dosage of Pyritinol to achieve the same benefits.
Another option is to use Pyridoxal Phosphate (PLP) is the most active form of B6 and is also a co-factor in many reactions which are connected to amino acid metabolism, including transmission, deamination, and decarboxylation. This is also a necessary ingredient for enzymatic reactions that govern the release of glucose from glycogen.
There has also been a lot of research into this supplement. It was discovered in 1934 by a Hungarian physician. Later, in 1938, the vitamin was isolated from rice bran. The structure of this supplement was determined in 1939, and in 1945 it was demonstrated that there were two distinct forms of this vitamin.
Vitamin B6 is is used primarily to help the body convert food into fuel and therefore, produce energy. This supplement is also water soluble which means that the body is not capable of storing it because it is regularly flushed out. As a result, a consistent supply of this nutrient is needed in order to meet your physiological demands.
Vitamin B6 Effects:
There are several different ways in which this supplement works in the body. Focusing first on the effects of B6 in your brain, we know that it is used to make several different neurotransmitters.
These chemicals carry signals from one neuron to another, producing all of our thoughts, memories, feelings, and both conscious and unconscious movements. Vitamin B6 is involved in the synthesis of the neurotransmitters Acetylcholine, Dopamine, Serotonin, Norepinephrine and Melatonin.
Acetylcholine particularly is involved in memory encoding, information consolidation and working memory functions. Dopamine, Serotonin and Norepinephrine are three catecholamines, responsible for regulating our mood, producing sensations of pleasure, and helping us to focus. Melatonin is responsible for our inner clock and the maintenance of healthy sleep habits.
Another important action of Vitamin B6 is to help control the levels of homocysteine within the blood. This action is even more effective when B6 is combined with B12 and B9 (folic acid). This substance, homocysteine, is an amino acid that may be associated with heart disease. The way this works is that by absorbing Vitamin B12, it helps to produce red blood cells and also immune system cells.
Higher levels of this amino acid can also cause deterioration in brain volume which can result in Alzheimer’s as well as other cognitive deficits. Finally, B6 is necessary for the conversion of the food we eat into energy that our cells can use to power their many activities.
Vitamin B6 Benefits:
The benefits of this vitamin are quite extensive and would be too numerous to list in their totality.
If we focus in on how B6 is used in the brain, it is observed that deficiencies in this nutrient can lead to confusion, depression, memory loss, a faster rate of brain degeneration, difficulty paying attention, fatigue, and insomnia.
If you increase your B6 consumption and take more than what is recommended, it can lead to heightened mental energy, motivation, clarity of thought, better memory formation, improved concentration and neuron health, as well better sleep quality.
Vitamin B6 leads to higher levels of neurotransmitters related to mood and feelings of well-being such as Serotonin, Dopamine, Epinephrine, Norepinephrine, and GABA. GABA is also capable of helping to calm and relax the brain, leading to reductions in stress and anxiety.
It is a well-known fact that people who do not get enough Vitamin B6 in their diet (or through supplementation) have a higher risk of heart disease. It is also thought that higher levels of homocysteine in the blood (which can be reduced through Vitamin B6 usage) appear to be associated with heart disease.
There have actually been a few studies which show that this supplement may help to reduce morning sickness in pregnant women. This might be something to talk over with your doctor.
There are a number of other conditions for which Vitamin B6 may alleviate symptoms. This includes age-related macular degeneration, especially when used in combination with folic acid. Some studies have found this supplement can be effective for treating PMS symptoms. However, it might take a few months to see any significant results/effects. Since Vitamin B6 is also capable of reducing inflammation there is the thought that it might help to provide relief to those with Rheumatoid Arthritis.
Vitamin B6 Dosage:
The FDA recommended daily allowance of Vitamin B6 is very low, falling between 1 to 2 mg. It is certainly possible to safely take higher doses, although going above 100 mg per day is certainly not recommended. In fact, large doses (much higher than even the 100 mg level) have been shown to potentially cause nerve damage.
You will find B6 in foods like bananas, yeast, cereal, milk and carrots or you can purchase a B Complex multi-vitamin to ensure you are getting proper levels of this nutrient.
Vitamin B6 Side Effects:
Although this supplement is safe and most people do not experience side effects, there are some issues that can occur when taking high doses. These include skin rashes and reactions, sensitivity to sunlight, nausea, abdominal pain, and loss of appetite.
Even higher doses (200 mg per day+) can lead to loss of feeling in the legs and even imbalance. If you experience any of these effects, immediately discontinue use and seek qualified medical attention.
Vitamin B6 Review:
Vitamin B6 is so intimately involved in brain function that it is a no-brainer as far as supplements go. It is responsible for energy metabolism in your cells and can protect your brain from certain types of damage or shrinkage. Thus nutrient also is needed to synthesize neurotransmitters related to memory, learning, concentration, mood and sleep.
Using a Vitamin B6 pill every day will make sure that you get the most out of any other nootropics you are taking while contributing the better health for your brain and body.
Article last updated on: June 7th, 2018 by Nootriment