Does Vitamin B6 Help with Weight Loss?

Vitamin B6 is an essential nutrient that plays a vital role in many bodily functions.

Just like every other B vitamin, B6 helps our body turn food into energy (among other things), but what we want to discuss today is – does vitamin B6 help with weight loss?

Well, it certainly seems like it could offer a benefit or two, but let’s really dig in and find out how or if it really helps.

What is Vitamin B6?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin, meaning it’s not stored in the body and must be replenished through dietary sources or supplementation.

It plays a role in many functions, with the most notable including carbohydrate metabolism, ATP production, and the synthesis of neurotransmitters like serotonin and dopamine.

How Does Vitamin B6 Affect the Body When You Take It?

Vitamin B6 affects our body in many different ways. [1]

First of all, it plays a significant role in the metabolism of proteins, carbohydrates, and fats. Without getting too technical and explaining the metabolic processes that occur, just know that vitamin B6 serves as a coenzyme in those metabolic processes that ultimately convert food into energy.

Vitamin B6 is also vital for optimal brain development and function. It also helps the body produce the neurotransmitters serotonin and dopamine, which could potentially improve your mood or even help alleviate symptoms of depression or anxiety. [2]

Benefits of Vitamin B6

As we mentioned earlier, vitamin B6 plays a significant role in all kinds of processes within the human body.

Generally speaking, vitamin B6 should help you:

  • Feel more energized

As a coenzyme in metabolic processes resulting in energy production, vitamin B6 can help you feel more energized throughout the day.

  • Improve mental clarity and focus

Vitamin B6 is involved in the production of neurotransmitters, chemicals that help to transmit signals between nerve cells in the brain. As a result, vitamin B6 may help to improve brain function, including memory and cognitive performance.

  • Support a healthy immune system

Apart from general immune-boosting benefits, B6 is also a significant factor in disease prevention. Some studies have suggested that vitamin B6 may help to reduce the risk of certain types of cancer, such as breast and colon cancer. [3]

  • Reduce the severity of PMS symptoms

Pre-menstrual syndrome (PMS) can be a frustrating and uncomfortable experience for many women. Vitamin B6 has been shown to be effective in reducing the severity of PMS symptoms, such as mood swings, irritability, and bloating.

  • Relieve inflammation

Some studies have shown that vitamin B6 may be helpful in reducing inflammation in people with chronic health conditions, such as rheumatoid arthritis. [4] However, some studies with contradictory results exist, so it’s still unclear whether or not vitamin B6 can effectively reduce inflammation.

While more research is needed to fully understand the potential benefits of vitamin B6, it is clear that it is an important nutrient for maintaining good health.

But, does it help with weight loss?

Does Vitamin B6 Help with Weight Loss?

It appears as though supplementing vitamin B6 could be beneficial for weight loss.

Some studies have suggested that vitamin B6 may be helpful in reducing body weight and body fat, but more research is needed to confirm these findings. [5]

Some people have claimed that vitamin B6 supplements can help to suppress appetite and increase metabolism, but these claims are not supported by any concrete scientific evidence.

However, it should be noted that research on this topic is still limited, and while it might be promising, it’s hard to argue that simply supplementing with vitamin B6 would be enough for significant weight loss.

Should You Take Vitamin B6 Supplements for Weight Loss?

While vitamin B6 is important for overall health and well-being, there is no concrete evidence to suggest that it can help with weight loss to a point where it would be significant enough to make a difference.

Therefore, we would not recommend taking vitamin B6 supplements for the purpose of weight loss.

How Much Vitamin B6 Should You Take?

The recommended daily allowance for adult (19-50 years) men and women are 1.3 milligrams (mg) per day.

However, the recommended daily dose of vitamin B6 varies depending on age and sex.

As we grow older, we naturally require more vitamin B6 to maintain optimal health, which is where the discrepancies between men and women become evident.

Women who are pregnant or breastfeeding should also increase their vitamin B6 intake, but the exact dose will depend on various factors.

When is the Best Time to Take Vitamin B6?

It is not particularly important to time your vitamin B6 intake.

That said, it is generally recommended that you take your daily dose of vitamin B6 in the morning, as that should set you up nicely for the day.

Since the excess vitamin is excreted through urine once your needs have been met, taking your B6 supplement at the same time every day, should, in theory, help to keep your levels consistent.

Real Foods that are High in B6

There are many foods that are naturally high in vitamin B6.

The most notable ones are:

  • Milk and dairy products
  • Salmon
  • Tuna
  • Eggs
  • Liver
  • Spinach
  • Beef
  • Bananas

However, it’s important to note it would require quite a lot of food to meet your daily vitamin B6 requirements, which would ultimately probably destroy any chance of weight loss whatsoever.

Proper Weight Loss Protocols are the Best Option

Ultimately, the best (and arguably only) way to lose weight is by being in a caloric deficit while practicing healthy dietary habits and engaging in regular physical activity.

This includes eating a variety of nutrient-dense foods, including lean meat, plenty of fruits and vegetables, and getting enough exercise (resistance training, strength training, cardio, etc.) to support weight loss.

Supplements, such as vitamin B6, may have some potential benefits for weight loss, but they should not be relied upon as the sole method for losing weight.

But even that’s not all.

You will also have to ensure you’re getting enough sleep, managing stress, and staying hydrated. Adopting healthy habits like these can help to support weight loss efforts and improve overall health and well-being.


All in all, while there is some limited evidence to suggest that vitamin B6 may have a small effect on weight loss, it is not a reliable or proven method for losing weight.

The best way to lose weight and maintain a healthy weight is to be in a caloric deficit (up to 500 calories below maintenance), follow a healthy and balanced diet, and engage in regular physical activity.

Share This Post

Providing you with the resources to build your best life and physique.

Articles: 125

Leave a Reply

Your email address will not be published. Required fields are marked *