As the days grow shorter and the weather turns colder, maintaining a positive outlook can become a challenge. Serotonin, a crucial signaling molecule in our bodies, plays a significant role in our happiness and emotional stability. Recent research from Oxford University has revealed that serotonin is central to “effortful cognitive processes,” including our ability to control undesirable behavioral patterns. This highlights the importance of adequate Vitamin B6, also known as pyridoxine, as it promotes the production of this vital neurotransmitter.
Lian Stephenson, a nutritionist, naturopath, and founder of supplement company Artah, sheds light on five key aspects of Vitamin B6, including how to identify signs of deficiency:
1. Vitamin B6: An Indispensable Nutrient with Wide-Ranging Effects
Vitamin B6 is essential for cognitive function, hormonal balance, and maintaining a positive mood. “Vitamin B6 is critical for the production of neurotransmitters like serotonin, dopamine, and melatonin.” Additionally, Vitamin B6 supports the synthesis and balance of sex hormones, including estrogen and progesterone, making it crucial for hormonal health. As Lian explains, “Vitamin B6 is necessary for red blood cell and hemoglobin production, and it helps with Vitamin B12 absorption.” Its role in red blood cell formation and supporting healthy nerve function makes it a vital nutrient for overall well-being.
2. Vitamin B6: Its Link to Mood Swings and Irritability
While Vitamin B6 plays a crucial role in various aspects of health, its role in producing mood-regulating hormones deserves special attention. “It’s often used to support mental health issues that lead to low moods, stress, and irritability, such as anxiety and depression.” It’s particularly important for women’s health, with Lian stating that “it’s commonly included in prenatal and fertility supplements to support hormonal balance.”
3. Identifying Signs of Vitamin B6 Deficiency
Vitamin B6 deficiency can manifest in symptoms such as “mood swings, peripheral neuropathy, skin rash, and cracked corners of the mouth.” Lian elaborates that Vitamin B6 deficiency can “disrupt hormonal balance, potentially worsening PMS and menstrual health, and in severe cases, can lead to dermatitis and anemia.”
4. Food Sources Rich in Vitamin B6
Food sources abundant in Vitamin B6 include “fish, beef liver, chicken, turkey, beef, chickpeas, leafy green vegetables, and starchy vegetables.” Lian assures plant-based eaters that they can obtain adequate Vitamin B6 from beans, lentils, a variety of green vegetables, and other vegetables.
5. Consulting Your Doctor When You Suspect a Deficiency
If you suspect you might be deficient in Vitamin B6, Lian advises seeking guidance from your doctor. Doctors can perform blood tests to assess your current levels and help you find solutions to address any deficiencies.
By understanding the importance of Vitamin B6 and recognizing its potential deficiency symptoms, you can take proactive steps to ensure you are meeting your body’s needs and promoting optimal health and well-being.
