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First discovered in the 1930’s Vitamin B6 comes in seven forms: Pyridoxine (The common form seen in supplements), Pyridoxine Phosphate, Pyridoxal, Pyridoxal Phosphate, Pyridoxamine, Pyridoxamine Phosphate, and Pyridoxic Acid. Save for Pyrodoxic Acid they call all be interconverted by the body.

Vitamin B6 is involved with the creation of the vast majority of protein related compounds in the body, the functioning of enzymes used to release energy from food, the manufacture of prostglandins which help regulate blood pressure, it’s vital to red blood cell formation, and antibody production. Several neurotransmitters including serotonin, dopamine, noradrenaline, and GABA require B6 to properly regulate mental processes and mood. Pyridoxine plays a significant role in the proper function of both adrenal and sex based hormones, sodium-potassium balance, histamine metabolism, the conversion of tryptophan to niacin, and the production of hydrochloric acid.

Deficiency can occur in the elderly, alcoholics, pregnant women, adolescents, or those on a restricted diet. Symptoms can include: kidney stones, dermatitis, poor appetite, convulsions, anemia, confusion, drowsiness, reduced copper absorption, poor immune system functioning, and may lead to heart disease. Several conditions including carpal tunnel syndrome, parkinson’s disease, asthma, osteoarthritis, depression, and morning sickness are often associated with low levels of Vitamin B6. Minimum intake is set at 1.3mg (more for older or pregnant individuals).

Although Pyridoxine is water soluble, overdose is possible, and very dangerous. Taking more than 200mg per day can cause nerve damage, night restlessness, vivid dreams, sensitivity to light, skin conditions, numbness of the extremities, and poor coordination. Most symptoms were temporary, and faded after discontinuing the higher dose, but at doses of 1000mg - 2000mg or more permanent damage is possible. The maximum safe dosage is set at 100mg per day.

Taking more than the minimum amount has been generally shown to be beneficial, reducing the risk of heart disease, improving glucose tolerance, ameliorating asthma symptoms, improving mood, boosting the immune system, alleviating some of the pain caused by carpal tunnel syndrome, and reducing the effects of morning sickness. Anecdotally (as in, it’s been reported, but not proven) it can also help with kidney stones, muscle pain, eczema, migraines, fatigue, and low blood sugar. No hard guidelines have been published as to how much is the right amount, but so far my reading suggests that an intake of 25mg - 50mg a day would be very beneficial with little risk.

Common food sources include: Avocados, liver, chicken, green beans, bananas, ham, tuna, spinach, raisins, green peas, pork, beef, brown rice, peanuts, barley, potatoes, brussel sprouts, and lamb.

Vitamin B6 may lower blood sugar levels and should be used with caution by diabetics. (This is generally a good thing for the rest of us though) Oral contraceptives may increase B6 intake requirements. Vitamin B6 requires riboflavin, zinc, and magnesium in order to function normally in the body.

So the first thing you must be thinking is “What happened to vitamin B4?”. Adenine, originally referenced as Vitamin B4 is no longer classified as part of the Vitamin B complex, in fact it’s no longer considered a vitamin at all!

Pantothenic Acid, like many of the B Complex vitamins is important in the release of energy from food, plays a vital role in proper nervous system function especially with regards to the production of the neurotransmitter acetylcholine, is required for the synthesis of anitbodies, and speeds the healing of wounds. In addition it is essential in the production of adrenal hormones such as cortisone, red blood cells, and cholesterol.

Vitamin B5 is prevalent in the environment, and deficiency is rare. Symptoms can include the greying of hair, a burning sensation in the feet, excessive fatigue, headaches, allergies, nausea, abdominal pain, abnormal sleep patterns, muscle cramps, impaired coordination, and problems with the adrenal gland. Minimum intake is set at 5mg per day, however the average American already consumes 4mg - 10mg in their regular diet.

Pantothenic Acid is water soluble, so the chance of overdose is low. Toxic effects can include diarrhea, fluid retention, drowsiness and depression. In order to experience negative side effects, doses must usually exceed 1000mg, however even in amounts as high as 10g per day, there were no serious problems.

Taking a higher than minimum dose has, in some studies been shown to reduce acne, improve blood cholesterol profiles, alleviate arthritis symptoms, boost immunity to infection, enhance metabolic functioning for diabetics, and provide a slight bonus to weight loss efforts. These studies are not fully conclusive. Optimal intake is somewhat debatable, but my reading suggests that 100mg - 200mg is probably a good range.

Common food sources include: Liver, avocado, chicken, mushrooms, trout, peanuts, salmon, oysters, potatoes, milk, lima beans, tomato sauce, eggs, brown rice, cottage cheese, broccoli, oranges, and almonds.

Most supplements use the Calcium D-Pantothenate form, with 10mg being equal to about 9.2mg Pantothenic Acid. Sulfa drugs, sleeping pills, estrogen, and alcohol use may increase the need for Vitamin B5, though recent evidence has shown that the body has a limited ability to manufacture Pantothenic Acid by way of intestinal bacteria.