What dose of vitamin B6 help you lose weight?

vitamin B6 & weight loss

Vitamin B6 is necessary for weight loss, as it is involved in protein, carbohydrate, and fat metabolism! Also, vitamin B6 provides energy to muscles, improves waist-to-hip ratio & Body Mass Index, and it’s vital for the synthesis of serotonin which regulates appetite!

Is vitamin B6 good for losing weight?

Vitamin B6 is necessary for many functions in the body. It’s extremely versatile! Vitamin B6 involves in more than 100 enzyme reactions! Moreover, high amounts of vitamin B6 are vital for weight loss, as vitamin B6 is involved in protein, carb, and fat metabolism![1]

Moreover, 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 compound that helps us lose weight, as it regulates appetite. We can increase serotonin levels naturally through food and exercise.

Also, vitamin B6 may preserve lean mass while dieting. Muscle mass is necessary for increased metabolism which burns many calories. Especially 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 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.[6] Intense exercise burns too many calories in a short period of time. It’s really helpful for weight loss for busy people.

Finally, vitamin B6 seems to improve the waist-to-height and waist-to-hip ratio to people who follow a diet for losing weight.[7,8]

How much vitamin B6 do we need a day?

The recommended daily intake of vitamin B6 is 1.3 mg both for adult men and women.

Elderly people have higher vitamin B6 needs! 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 rich in vitamin B6

Vitamin B6 is found in a wide variety of foods. Hence, vitamin B6 deficiency is uncommon! Actually, women take about 1.5 mg and men 2 mg of vitamin B6 from food per day.

Common dietary sources of vitamin B6 are meat and fish. But, vegetarians and vegans can get enough vitamin B6 from diet, as well.

vitamin B6
(mg per 100g)
vitamin B6
(mg per 100g)
cayenne pepper2.45avocado0.29
garlic powder1.65peppers0.25
pistachio nuts1.12cashews0.25
sunflower seeds0.8dried prunes0.2
chickpeas0.75raisins0.19
hemp seeds0.6lentils0.18
hazelnuts0.56sweet potatoes0.17
walnuts0.54rice0.12
flaxseeds0.47pineapple0.11
sesame seeds0.4wheat bread0.11
banana0.4tomatoes0.08
peanuts0.35squash0.06
potatoes0.3oats0.03
Common plant-based foods rich in vitamin B6.

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 enough vitamin B6 from food. Even high doses of vitamin B6 from food won’t cause adverse effects. Actually, you probably don’t need extra doses of vitamin B6 for fast weight loss.

Above all, if you want to lose body weight, you should eat a great variety of food, be in a caloric deficit and start exercising!

In a case that you need to take vitamin B6 supplements, you shouldn’t take more than 100 mg a day. This is the upper daily dose of vitamin B6 from supplements. Only, in cases of medical treatment, your doctor may prescribe you higher doses.