A daily vitamin B6 dosage of 1.3 mg is beneficial for weight loss, as it:
- is involved in energy metabolism
- provides energy to the muscles
- prevents insulin resistance
- improves waist-to-hip ratio
- improves Body Mass Index
- is vital for the synthesis of serotonin, which regulates appetite
Is vitamin B6 good for weight loss?
Vitamin B6 is necessary for many functions of the body. It’s involved in more than 100 enzyme reactions! Moreover, high amounts of vitamin B6 are vital for weight loss, as vitamin B6 is involved in protein, carbohydrate, and fat metabolism![1]
In addition, vitamin B6 plays a key role in maintaining normal levels of homocysteine. Homocysteine is an amino acid in the blood. High levels of homocysteine have been associated with obesity, increased Body Mass Index, and high blood pressure![2]
Also, vitamin B6 is necessary for the metabolism of glucose and the proper secretion of insulin. Furthermore, obese people need vitamin B6 to prevent insulin resistance and the onset of type 2 diabetes. Actually, obese people are up to 80 times more likely to develop type 2 diabetes than those with a BMI of less than 22.[3,4]
Additionally, vitamin B6 is key for the synthesis of serotonin. Serotonin is a beneficial compound for weight loss, as it regulates appetite. We can increase serotonin levels naturally through food and exercise.
Also, vitamin B6 may preserve lean body mass while dieting. Muscle mass is necessary for increased metabolism, which burns belly fat. Actually, a diet rich in cereals, which are rich in vitamin B6, is good for maintaining fat-free mass during periods of weight loss.[5]
Furthermore, vitamin B6 can improve anaerobic glycolysis of the muscle tissue. In other words, vitamin B6 can provide muscle mass with high amounts of energy for short intense exercise, such as sprints or HIIT workouts. Strenuous exercise burns too many calories in a short period of time. It’s really helpful for weight loss for busy people.[6]
Finally, vitamin B6 seems to improve the waist-to-height and waist-to-hip ratio to people who follow a hypocaloric diet for weight loss.[7,8]
How much vitamin B6 for weight loss?
The recommended daily intake of vitamin B6 is 1.3 mg, both for adult men and women.
Elderly people have higher daily vitamin B6 needs, though! Women older than 51 years should take 1.5 mg and men should take 1.7 mg of vitamin B6 per day. Pregnant and lactating women need 1.9 mg and 2 mg of vitamin B6 a day, respectively.
Foods high in vitamin B6 for weight loss!
Vitamin B6 is found in a wide variety of foods. Hence, vitamin B6 deficiency is uncommon! Actually, it’s estimated that women get about 1.5 mg and men 2 mg of vitamin B6 from food a day.
Common dietary sources of vitamin B6 are meat and fish. But, even vegetarians, vegans, and people who follow a plant-based diet can get more than enough vitamin B6 from food.
| vitamin B6 (mg per 100g) | vitamin B6 (mg per 100g) | ||
| cayenne pepper | 2.45 | avocado | 0.29 |
| garlic powder | 1.65 | peppers | 0.25 |
| pistachio nuts | 1.12 | cashews | 0.25 |
| sunflower seeds | 0.8 | dried prunes | 0.2 |
| chickpeas | 0.75 | raisins | 0.19 |
| hemp seeds | 0.6 | lentils | 0.18 |
| hazelnuts | 0.56 | sweet potatoes | 0.17 |
| walnuts | 0.54 | rice | 0.12 |
| flaxseeds | 0.47 | pineapple | 0.11 |
| sesame seeds | 0.4 | wheat bread | 0.11 |
| banana | 0.4 | tomatoes | 0.08 |
| peanuts | 0.35 | squash | 0.06 |
| potatoes | 0.3 | oats | 0.03 |
A well-balanced diet can provide high doses of vitamin B6! If you want to boost your daily intake of vitamin B6, add spices and herbs to your recipes! Spices and herbs, such as sage, spearmint, cayenne pepper, garlic powder, chili powder, paprika, savory, dill, basil, marjoram, oregano, parsley, saffron, and coriander are particularly high in vitamin B6.
Do I need vitamin B6 supplements to lose weight?
Certainly, we can get more than enough vitamin B6 from food. Healthy people who follow a well-balanced diet don’t need extra doses of vitamin B6 from supplements for burning belly fat.
If you take vitamin B6 supplements, you shouldn’t exceed the maximum safe dose of vitamin B6, though. Only, in cases of medical treatment, your physician may prescribe you higher dosages.