Managing Stress (Part 2): Vitamin B6
Managing stress with micronutrients: vitamin B6
Did you know that vitamin B6 is involved in more functions in the body than almost any other nutrient, including helping to make you feel sleepy?
The first vitamin I remember taking was B6, aside from those Flintstone “candies”. I remember reading a magazine article recommended taking B6 to help with mood, energy and PMS. So I followed the article’s advice without knowing how much to take, or if I actually needed it, and most importantly, how I could incorporate it into my diet.
This is part 2 in a series about managing stress with micronutrients. For part 1 (magnesium), click here.
What role does vitamin B6 play in the body?
B6, or pyridoxine, is involved in more functions than almost any other nutrient. It’s needed by the body (including the brain) for producing hydrochloric acid and absorbing fats and proteins.
It helps us to maintain balance with sodium and potassium and even helps to promote the formation of red blood cells.
Our nervous system needs B6 for brain function and synthesizing RNA and DNA. Without these nucleic acids, our cells wouldn’t have the blueprint they need to reproduce our cells and allow for cellular growth.
We need B6 in order to adequately absorb B12 and activate a number of enzymes.
Our immune system relies on it for antibody production, and get this, B6 can aid in preventing arteriosclerosis and even cancer immunity. It actually plays a role in inhibiting cholesterol from being deposited around the heart.
Because B6 can also help relieve water retention symptoms, it makes sense that taking it can help to reduce some PMS symptoms.
It may also be useful in preventing calcium oxalate kidney stones from forming and helps treat allergies, arthritis, and asthma.
BUT…you probably came here for the tips and advice on how B6 can help you to cope with stress. Through methylation, B6 can help to produce neurotransmitters that will help calm the body (including serotonin). Magnesium and B6 were used in combination during clinical studies and found to help reduce the effects of stress. B6 was helpful in the facilitation of the supplementation as it helps increase the uptake of magnesium in the body. But I’ll get into this a little further on in the blog.
What are some of the symptoms of a B6-deficiency?
A B6 deficiency can look like:
anemia
headaches
nausea
sore tongue
flaky skin
acne
anorexia
arthritis
cracks and sores on the mouth
depression
irritability
nervousness
fatigue
muscle tremors
water retention
poor dream recall
impaired wound healing
tingling sensations
hearing problems
numbness
carpal tunnel syndrome
Why do deficiencies arise?
Interference with B6 might include the following:
antidepressants
estrogen therapy
birth control pills
some diuretics and cortisone drugs block the absorption of B6 (long-term overuse and high dosages can be toxin and result in coordination and nerve damage)
alcohol
smoking
high protein intake
processed foods in the diet
stress
antibiotic use
Where can you get nutritional sources of B6?
The good news is B6 is readily available in a variety of common foods such as:
cauliflower
peppers
kidney beans
carrots
peas
spinach
sunflower seeds
walnuts
avocados
bananas
broccoli
brown rice
cabbage
potatoes
soybeans
How can vitamin B6 help with managing stress?
The B vitamins help control methylation, essentially turning one neurotransmitter into another. Most mental health conditions have an abnormality in methylation occurring. So, if you are low on B6, you can’t necessarily make the serotonin your brain needs and your brain can become depressed.
Mainstream media will have us believe that we are to blame for this. Our bodies not functioning as they “should” or what’s considered to be “normal”. So, let’s rephrase this a bit. A depressed brain, may not have the serotonin it needs due to a low level of B6, leading to methylation not happening to convert amino acids into serotonin. That’s it, it’s a chain of events and one thing leads to another.
Folic acid and B12 deficiencies can also be at play and if you’ve had a recent depression diagnosis, be sure to check your B12 and folic acid levels. But also, symptoms are vital rather than bloodwork alone. Sometimes symptoms of deficiencies can arise without the bloodwork revealing anything.
Stress, on the other hand, is unavoidable. You can read more about it here on my blog if you’d like.
But, as mentioned above, stress can create a B6 deficiency - as your body starts to deplete the nutrient quickly in an effort to create the neurotransmitters you need.
Stress needs to have a strategy around it in your life to cope and deal with it. Breathwork, yoga, daily exercise, healthy nutrition all play a role. Sticking with it is where it’s tough. Super tough. That’s where I can help. Keeping you on your toes and staying accountable to yourself to bubblewrap that stress and make it manageable. If you’d like to work on this and your other burning questions, book a free intro call with me to see if we’re a match.
When should I consider supplementing?
If you’ve found yourself checking off a number of symptoms above, then it may be time to address your diet first, and then supplements. B6 is a vitamin that needs supporting characters and if you’re low on other minerals and vitamins you may need to look at other levels in your body, such as folic acid, B12 and magnesium (you can read more about magnesium in my previous post).
In Ontario, Canada, registered holistic nutrition practitioners (CAIN-RHNP™️) are qualified and educated to help you with such, as are dieticians, clinical nutritionists and naturopaths. Make sure you check with your provider to ensure they are insured, registered and licensed to help you make informed decisions. Legislation varies by country and province.
Always consult with a health care practitioner, naturopathic doctor, medical doctor, and mention your supplements when speaking with your pharmacist when refilling your prescriptions.
Sources:
Balch, P. A. (2011). Prescription for nutritional healing: A practical A-to-Z reference to drug-free remedies using vitamins, minerals, Herbs & Food Supplements. Penguin.
Holford, P. (2004). New Optimum Nutrition Bible. Piatkus.
Holford, P. (2007) Optimum Nutrition for the Mind. Piatkus.
Ross, J. (2004). The mood cure: The 4-step program to take charge of your emotions-Today. Penguin.
