what is vitamin b6?
vitamin b6, also known as pyridoxine, is a water soluble vitamin involved in a wide range of bodily processes. it's found across many foods, including sunflower seeds, wholegrains, poultry and fish, and because it's water soluble, the body doesn't store large amounts, so a regular dietary supply is helpful.
its role in the body
vitamin b6 has several officially recognised roles, including contributing to normal energy yielding metabolism, the reduction of tiredness and fatigue, normal psychological function, normal function of the immune system, and the regulation of hormonal activity. this last point is part of why vitamin b6 sometimes comes up in discussions around the menstrual cycle and pms, though it's important to be measured about this. vitamin b6 plays a supporting role in normal hormonal regulation as part of an overall balanced diet, rather than acting as a standalone remedy for cycle related symptoms.
good dietary sources
- sunflower seeds
- poultry, fish and pork
- chickpeas and other pulses
- bananas, potatoes and fortified cereals
things to consider
vitamin b6 deficiency from diet alone is relatively uncommon in people eating a varied diet, though certain medications, including some used for tuberculosis and certain hormonal contraceptives, can affect b6 status, so it's worth mentioning any relevant medication to a doctor if you have concerns. unlike deficiency, very high intakes of vitamin b6 from long term, high dose supplement use have been linked to nerve related side effects, which is why upper intake guidance exists for supplemental b6 specifically. getting b6 through food, including sunflower seeds, is a straightforward and low risk way to support adequate intake without the concerns associated with high dose supplementation.
the takeaway
vitamin b6 supports energy, mood and the normal regulation of hormonal activity, and including foods rich in b6 like sunflower seeds in a varied diet is a sensible, food first way to support these everyday processes.