B6: can a vitamin really influence your mental health?

Vitamin B6 helps produce neurotransmitters, which are involved in mood regulation.² But can a simple vitamin really make a difference for anxiety or depression? 

While some research points to its potential, experts agree that mental health conditions are complex and require a holistic approach.^3-5 Let’s explore what the science says about vitamin B6 and how it fits into the bigger picture of mental wellbeing.

What we do know is that there’s a connection between some vitamins and minerals and brain health – some, like the B vitamins, vitamin C and magnesium, contribute to normal psychological function.¹ 

Some studies have also found that deficiencies in certain vitamins may impact brain and nervous system function, potentially contributing to mental health symptoms.^6,7 These deficiencies may include:^6,7

For people with deficiencies, supplements may help improve the associated symptoms of anxiety or depression.⁶ However, the evidence is limited and inconclusive.

For those without deficiencies, the benefits of vitamin supplements are even less clear. Some studies suggest mild mood improvements with supplementation, while others find no significant effects.^3,8-10 

These mixed findings could be because, if your vitamin levels are already adequate, adding more won’t necessarily provide additional benefits, but taking too much could be harmful.¹¹ 

Many factors may influence anxiety and depression – including genetics, environment and lifestyle – so vitamins alone are unlikely to address all the underlying causes.^12,13 Even in studies showing slight benefits, the placebo effect might have played a role.¹⁴

Vitamin B6 is essential for brain chemistry, working as a coenzyme (a ‘helper’ molecule) to support the production of serotonin and something called gamma-aminobutyric acid (GABA) – two neurotransmitters involved in regulating mood and anxiety.² When vitamin B6 levels run low, these processes can be disrupted, potentially contributing to symptoms of depression.^2,15

Although studies directly examining vitamin B6 supplementation in people with confirmed deficiencies are limited, research in broader populations has provided some insights. 

One study found that high-dose vitamin B6 supplementation over one month reduced self-reported anxiety and showed a trend towards reducing depression.³ The study also suggested this effect could be linked to vitamin B6’s role in supporting GABA levels, which help calm the brain. 

However, the researchers were clear that more studies are needed to confirm these findings, particularly as the study focused on young adults and used a high dose of B6 – far exceeding daily recommendations.³ Plus, the effect on depression was only a slight trend and didn’t reach statistical significance. No significant differences were observed between B6 and placebo in measures of depression.³

One study in Iran looking into the intake of B vitamins and their association with depression, anxiety and stress symptoms, found that vitamin B6 wasn’t associated with depression or anxiety after adjusting for lifestyle and health factors – only with stress. Interestingly, researchers found a stronger relationship with vitamin B8 for anxiety and depression outcomes.¹⁶

It’s also worth remembering that while vitamin B6 can support brain health, it’s not a substitute for evidence-based treatments such as CBT or medication. If you’re considering making changes to your mental health care, be sure to consult a healthcare professional first.

Research suggests that B6’s role in neurotransmitter production could support mood regulation, but most studies have been small or focused on specific groups, like young adults or women, limiting how broadly the findings apply.^3,18 

Various factors, such as genetic predispositions, social dynamics and environmental conditions, can shape mental health.¹⁹ In this context, vitamin B6 supplements might be a helpful addition for individuals who have these deficiencies for normal brain health. However, they don’t replace established treatments, such as therapy, medication or a healthy lifestyle.^4,5,20 

For now, if you need help with anxiety or depression, always speak to a healthcare professional or your therapist for advice. You can also find valuable resources online, like the NHS mental health services, or get help on the Mind website.

The good news is that vitamin B6 is found in a variety of foods, making it easy to include in a balanced diet. Some good sources are:²¹ 

If you follow a plant-based diet, you can meet your daily vitamin B6 needs by including foods such as chickpeas and fortified plant-based products.¹⁶

The recommended daily amount for most adults is 1.4mg for men and 1.2mg for women.¹¹ To stay safe, it’s best to take supplements after checking with a healthcare professional if it is suitable for you.

If you notice persistent tingling or numbness after taking vitamin B6 supplements, consult your doctor to rule out any issues.

The evidence so far is in its early stages and not yet definitive. Findings often stem from specific subgroups or involve high doses that don’t reflect typical dietary intake.^3,18 More long-term, large-scale studies are needed to fully understand the potential impact of vitamin B6 on anxiety and depression. 

Mental health is multifaceted, and no single nutrient can address all contributing factors. Proven treatments, such as therapy, medication and lifestyle changes, remain central to managing mental health conditions.^4,5,20 

Want to know more about mood changes and their causes? Check out what you need to know about low mood. 

To find out more about mental health support, visit the NHS website to access NHS mental health services, or visit Mind for emergency advice, helplines and crisis resources.