Irritability, kidney stones, and an increased risk of cardiovascular disease. These are
just a few of the potential symptoms of not getting enough vitamin B six for those of
you who don't know me, my name is Dustin Williams and for the best health nutrition and fitness
advice, make sure to subscribe to my channel and hit that notification bell so that you're
notified when I post a new video every week. Vitamin B six is a very important vitamin
and we need to make sure that we are getting enough to meet our individual needs. By the
end of this video, you'll know the symptoms that you may see if you don't get enough vitamin
B six why you might need more than the RDA of vitamin B six and make sure that you stick
around to the end of the video because I'm going to talk specifically on why you want
to make sure that you don't get too much vitamin B six either.
So let's just dive right into some symptoms that you may see. If you have a vitamin B
six deficiency, the first one is potentially a chronic low grade level of inflammation.
From there. You could also potentially see that you don't get enough vitamin B three
because in order to synthesize vitamin B three in the body, it requires vitamin B six so
you could end up having some of the symptoms that are associated with a vitamin B. Three
deficiency. If you don't have enough vitamin B six you could also see cognitive symptoms
and cognitive decline such as irritability or depression. You could potentially also
be more vulnerable to infection and you could also see hypoglycemia. Vitamin B six is responsible
for helping you store glycogen in your liver, so if you don't have an a vitamin B six you
may not have enough glycogen stored as a backup energy source, which could call the cause
of low blood sugar. There is a specific form of anemia that can
be caused by deficiencies in vitamin B six you could also potentially see a soreness,
red sores inside the mouth, outside the mouth. Also kind of in the uh, in the angles or the
corners of the mouth. That can happen from a vitamin B. Six deficiencies and I already
mentioned earlier an increased risk of cardiovascular disease as well as the potential increased
risk of kidney stones and also has been associated with morning sickness and pregnancy. Knowing
that these are the symptoms. If you have any of these symptoms and you want to start diving
into looking at vitamin B six the first thing that I'm always going to recommend is that
you start by looking at your food. Are you getting enough food that contains vitamin
B six and some of the better sources? Are those consistently in your diet or in your
diet at all? So whenever we're looking at foods, we have
to look at some of the best sources. Now understand these are not the only sources of vitamin
B six but they are typically some of the better sources as far as the absorption and utilization
of vitamin B six so this is going to come from eggs, fish, dairy, meat, liver, organ
meats, and then bananas. Now if you notice I only mentioned one plant source, which was
bananas. Whenever I talk about B6, the form of B6 differs between animal sources and plant
sources. With the exception of bananas, it's not as easy to absorb vitamin B six from your
plant sources. So if you eat more plants or if you're vegan or vegetarian, it doesn't
necessarily mean that you are guaranteed a deficiency, but it does mean that it's something
you might want to pay more attention to because getting B6 from plant sources can vary individually
based on your gut flora as far as how well you are able to absorb it and utilize it as
well as the health of your liver. So one thing that you might want to pay attention
to if you aren't eating very much meat or if you're not eating anything at all from
here, we want to look into what might actually cause you to be deficient in vitamin B six
the most obvious one to look at is of course the food sources that I just mentioned. Are
you getting any or very much of the food sources that I mentioned that have the most usable
forms of vitamin B six from there, there a potentially are several other reasons that
may have a B six deficiency or you may have a B six deficiency besides just coming from
your food sources. One of the first ones that you may want to pay attention to is frequent
urination or just loss of fluids in general because B vitamins are all water-soluble.
If you find that you have a lot of fluid loss, it may actually cause you to utilize less
of the vitamin B six that you have. Another reason is high levels of inflammation.
If you have a lot of inflammation going on, inflammation actually raises your need for
vitamin B six you also need to look at the way that you are cooking your foods. If you
tend to overcook foods, especially like uh, you know your meats and your grilling more
and if you tend to like things more well done or you overly cook your vegetables, this is
going to degrade the amount of vitamin B six that you're getting from that food. Another
thing to look at is vitamin B two or your riboflavin. Whenever you eat B6 from certain
food sources, it has to be activated in the liver and whenever this process happens, it
requires a vitamin B two. So if you're getting enough vitamin B six from your diet, but it's
not being converted into the active form, it could potentially be because you're not
getting enough riboflavin either. You can start to see how multiple of these
B vitamins play together. You also kind of want to pay attention to if you're on oral
contraceptives or higher levels of estrogen as both of these things can increase your
need for vitamin B six and as well as chronic use of NSA IDs. So we're looking at like aspirin
and um, ibuprofen and Tylenol. Any of these nonsteroidal antiinflammatory drugs, if you
have chronic use of them or use them on a regular basis, these things may also increase
your need for vitamin B six so what about getting too much vitamin B six is this a thing?
Yes, it definitely is. Vitamin B six is one that you want to pay attention to if you are
using supplementation to make sure that you do not get too much. Uh, one of the first
things that you may see happen is neurological symptoms.
Thankfully if you lower the dose that you're taking the vitamin B six that typically will
remedy it. But regardless, it's not something that you want to toy with. So we want to make
sure that we are getting adequate amounts and not too much of vitamin B six there was
also a study done. Now this was done on men, specifically non women. And what they did
is they tested them on B6 and B 12 and for the B6, anything that was above 20 milligrams
per day over a longer period of time actually increased their risk of lung cancer by 82%.
So making sure that not taking too much vitamin B six over a longer period of time, something
you may want to pay attention to specifically if you're a man, we don't know if they have
the same implications for females or not, but regardless, just because it's a vitamin,
it doesn't mean that it's okay to take a ton of it.
Uh, also there was some, uh, research on the lung cancer as far as too much vitamin B 12.
I've actually already done a video on this, so I will link to that below in the description.
If you want to click on that and watch it. I kind of explain what may happen as far as
taking too much vitamin P 12 and what's to potentially do about it. So how can you get
too much vitamin B six the main way is going to be from supplementation. It's highly unlikely
that you're going to get too much vitamin B six from the food that you're eating, you're
usually going to see it in supplementation. Another thing to pay attention to besides
supplementation is energy drinks. These are really popular right now, which I'm not sitting
here telling you not to have any energy drinks, but they do contain multiple B vitamins and
if there's somebody that you find you're drinking multiple of these a day, you're going to want
to see the amount of B6 that's in each one of these drinks and see how much you're actually
getting from the drinks on top of what you're getting from the food.
Plus if you're supplementing with it, you can end up taking in more V6 if you're not
paying attention to all of the areas that is coming from now. The tolerable upper limit
that has been set by the government is 100 milligrams per day of vitamin B six a. I personally
even feel that, honestly, that's probably too high of a dose. I usually don't have anybody
go over 20 to 30 milligrams. I had the majority of people start anywhere between five to 10
milligrams to see if they are symptoms start to subside. If they still aren't seeing their
symptoms getting any better between five and 10, we may temporarily bump it up to 20 to
30 milligrams, but I usually don't go over 30 milligrams with my clients. Now, if you
wanted to take more, my recommendation is that you go see a doctor, you have some blood
work done and you verify that you may potentially need more than that.
Um, but without that verification, I typically have clients stay on the lower end, anywhere
between five to 10 maybe upwards of 20 to 30 milligrams in a day depending upon their
needs. As far as supplementation goes, there's a couple of different supplements out there
for vitamin B six if you choose to experiment with it, I would recommend what is called
P five P so that's the active form of vitamin B six if you take that one, it doesn't have
to go through the process of going into the liver and getting activated and needing the
other B vitamins to help with this. You just are already taking the active form. If you
find B6 that is P five P again, as far as starting out, I recommend five milligrams
a day, maybe 10 to start with to see if your symptoms have side. You can go up to 20 to
30 milligrams from there for a short time if needed, but usually that's what I would
recommend that you start with. As far as my recommendation on the actual
supplements, I've got links below where you can click and go to, I have a a a pill form
and I also have a powder form. Getting these smaller doses of vitamin B six can sometimes
be hard and a quality supplement, so the supplement that I'm recommending it's in pill form is
around 20 milligrams a day. If you wanted to try less than that, then you would have
to probably get the actual power and use it as your supplementation and overall, as I
mentioned earlier, I would definitely recommend that you start by looking at your food sources
first. That's always going to be my recommendation. Are you getting enough B six and where's it
coming from? Start there and then after that you can start looking into some supplementation,
but make sure that you are not taking too much.
As a lot of the supplements out there may have between 50 milligrams to a hundred milligrams
in one capsule. If you want to join a community of people looking to be healthier, I actually
have a free Facebook group for you. We talk about health, fitness, we talk about fat loss,
just helping people to navigate this sometimes tricky space. I'll put a link below in the
description, would love it if you would come and request to join and be a part of our community,
and as always, if you enjoyed this video, I would appreciate it if you would hit that
like button. Don't forget to subscribe to the channel and I will see you guys in the
next video.