Vitamin B6, primarily found in its natural form as pyridoxine, is a vital water-soluble vitamin that plays a pivotal role in women’s overall health, hormonal balance, and beauty. Once metabolised into its active form, pyridoxal phosphate (PLP), it acts as a coenzyme in over 100 enzymatic reactions that govern key physiological processes. From reproductive hormone regulation to immune function and neurological health, Vitamin B6 is a cornerstone nutrient that supports women throughout every stage of life.

Core Physiological Functions
Vitamin B6 is at the heart of metabolism, catalysing amino acid transformations essential for synthesising critical neurotransmitters such as serotonin and dopamine—molecules directly linked to mood regulation and cognitive function. It supports glycogenolysis by converting stored liver glycogen into glucose, ensuring stable blood sugar levels. Additionally, it regulates lipid metabolism by converting homocysteine into cysteine, thereby reducing cardiovascular risks—a significant concern for women as they age.

Beyond metabolism, Vitamin B6 influences gene expression by acting as a cofactor for histone demethylases, thereby impacting epigenetic regulation and cellular health.

Women’s Health and Hormonal Balance
Vitamin B6 is especially renowned for its efficacy in relieving symptoms of premenstrual syndrome (PMS). Clinical trials have demonstrated that supplementation at 80-100 mg daily, starting 10 days before menstruation, significantly reduces breast tenderness, mood swings, and other PMS-related discomforts by modulating estrogen activity and neurotransmitter balance.

During pregnancy, Vitamin B6—often combined with Vitamin B12—is essential in reducing morning sickness and lowering the risk of fetal neural tube defects, supporting both maternal and fetal wellbeing.

Neurological and Immune Support
PLP enhances the production of gamma-aminobutyric acid (GABA), the brain’s natural calming neurotransmitter, improving sleep quality and alleviating anxiety and depressive symptoms. This neuroprotective role has been backed by clinical evidence showing notable improvements in patients receiving B6 supplementation.

Moreover, Vitamin B6 plays a critical role in immunity by promoting lymphocyte proliferation and T-cell activity while downregulating inflammatory pathways, such as NF-κB and TNF-α release. This dual action helps prevent inflammatory storms, fostering resilience against infections and chronic diseases.

Skin and Hair Vitality
Vitamin B6 deficiency can lead to seborrheic dermatitis, characterised by excessive dandruff and oily skin. Supplementation has been shown to reduce these symptoms by up to 70%. It also assists in collagen synthesis by aiding lysine hydroxylase activity, promoting skin elasticity and youthful appearance.

Safety and Supplementation Guidelines
While Vitamin B6 is generally safe, high doses above 100 mg per day over prolonged periods may cause sensory neuropathy. Therapeutic supplementation should be carefully monitored, especially for individuals on medications such as isoniazid, penicillamine, or levodopa, which may interact with B6 metabolism.

Dietary sources rich in Vitamin B6 include poultry, fish, chickpeas, bananas, and nuts, making it accessible for most women. However, supplementation is often recommended during specific life stages like PMS, pregnancy, or when managing elevated homocysteine levels for cardiovascular health.

Summary:
Vitamin B6 is a versatile and essential nutrient that underpins women’s metabolic health, hormonal harmony, immune defence, and skin vitality. Its comprehensive benefits across neurological, cardiovascular, and reproductive systems make it indispensable for supporting women’s wellbeing from puberty through menopause and beyond.

Sources：
Bailey, L. B. (2020). Vitamin B6. In S. Zempleni (Ed.), Modern Nutrition in Health and Disease (12th ed., pp. 390–406). Wolters Kluwer.

Bender, D. A. (2012). Vitamin B6 metabolism and functions. Biochemical Society Transactions, 40(4), 1100–1105. https://doi.org/10.1042/BST20120104

Di Pierro, F., & Rapacioli, G. (2017). Pyridoxine (Vitamin B6) supplementation for the management of premenstrual syndrome. International Journal of Women's Health, 9, 401–408. https://doi.org/10.2147/IJWH.S138592

Morris, M. S., & Selhub, J. (2012). Vitamin B6 and homocysteine metabolism. Current Opinion in Clinical Nutrition and Metabolic Care, 15(1), 45–49. https://doi.org/10.1097/MCO.0b013e32834e9a5f

Rosenberg, I. H., & Miller, J. W. (2001). The role of vitamins in the prevention of neurological disorders. Nutritional Reviews, 59(8), 233–237. https://doi.org/10.1111/j.1753-4887.2001.tb07106.x

Shorvon, S., & Turner, A. J. (2018). Vitamin B6 toxicity. Current Opinion in Neurology, 31(2), 226–232. https://doi.org/10.1097/WCO.0000000000000548

Suwalsky, M., & Menon, S. (2020). Vitamin B6 in pregnancy: Benefits and safety considerations. Obstetrics & Gynecology International, 2020, Article ID 5413027. https://doi.org/10.1155/2020/5413027

Watanabe, F., & Nakano, Y. (2013). Effects of vitamin B6 deficiency on skin health and seborrheic dermatitis. British Journal of Dermatology, 168(5), 1060–1067. https://doi.org/10.1111/bjd.12220