Vitamin B6 may help relieve anxiety and depression by increasing GABA, a neurotransmitter that slows excessive brain activity. Only high-dose supplements cause this effect, so talk to a healthcare provider before trying it yourself.More than 40 million Americans experience anxiety or depression every year, and these numbers are rising. Naturally, there is growing interest in nutrition-based approaches that can support mood with fewer side effects than medication.Because vitamin B6 is involved in the chemical processes that regulate stress signals in the brain, researchers are now investigating whether supplementing with high doses can help people feel more emotionally balanced.Keep reading to discover what science says about vitamin B6 and anxiety relief, and how much you may need for mood support.
The science behind vitamin B6 for anxiety and depression
Early research suggests that vitamin B6 may help reduce anxiety, although the benefits appear modest. In a recent study from the University of Reading in England, young adults who took a high dose of B6 for a month reported feeling less anxious than those who received a placebo or vitamin B12. Researchers used visual tests that show how strongly the visual part of the brain responds to patterns. People taking high doses of B6 had responses that were less “enhanced” and more controlled, indicating greater sedative activity.According to Dr. David Fieldlead study author from the University of Reading’s School of Psychology and Clinical Language Sciences said: “The functioning of the brain depends on a delicate balance between the excitatory neurons that carry information and the inhibitory neurons, which prevent runaway activity.” “Vitamin B6 helps the body produce a specific chemical messenger that inhibits impulses in the brain, and our study links this calming effect to reduced anxiety among participants,” Field adds.During the trial, Field and his team instructed more than 300 participants to take one of the following daily for a month:
- High dose of vitamin B6
- Vitamin B12
- A placebo
The B6 doses used were about 50 times the recommended daily allowance – much higher than diet alone could provide. Although both vitamin B12 and placebo showed little effect, vitamin B6 made a statistically significant difference.However, the effects of B6 on anxiety were still small compared to those of conventional treatments such as medication or therapy. This suggests that vitamin B6 may work best as a supportive tool within a broader mental health plan. Field notes that diet-based interventions often carry much lower risks of unpleasant side effects than medications, and therefore may be preferable for many people.“One possible option would be to combine vitamin B6 supplements with talking therapies such as cognitive behavioral therapy to enhance their effect,” he says.Researchers also observed a trend toward improved depression scores with B6 supplementation, although the changes did not reach statistically significant levels. More research is needed to clarify how vitamin B6 may affect depression and other mood disorders.
How does vitamin B6 help with anxiety?
Vitamin B6 is directly involved in systems in the brain that determine how you respond to stress. Every thought and emotion depends on signals passed between neurons. Some of these signals are excitatory and increase activity. Others are inhibitory and calm things down. Anxiety is often associated with an imbalance – where arousal signals dominate and the brain remains stuck in ‘high alert’.Vitamin B6 can help support the balance between signals. It acts as a cofactor (a helper) for glutamate decarboxylase. This is the enzyme that converts glutamate (an excitatory neurotransmitter) into gamma-aminobutyric acid (GABA), the brain’s main inhibitory neurotransmitter. Without enough B6, the brain may not produce enough GABA to stay calm and regulated. GABA slows down the over-arousal of the nervous system, helping to regulate emotional responses and reduce overstimulation.Vitamin B6 also helps synthesize other important mood-related neurotransmitters such as serotonin and dopamine, which help fight depression. Although anxiety and low mood are not caused by nutrient deficiency, B6 is clearly involved in the brain’s chemical processes for stress resilience and emotional regulation.
How Much Vitamin B6 Should You Take to Support Your Mood?
The Recommended Daily Allowance (RDA) for vitamin B6 for most adults is 1.3-1.7 mg. This amount is sufficient to maintain normal brain and metabolic function, and is easily obtained from foods such as:
- Chickpeas
- Tuna
- Bananas
- Potatoes
However, in the University of Reading study, participants took about 50 times that amount (about 65-85 mg per day for a month) to boost GABA production through high-dose supplements.Although these large doses helped reduce anxiety and improve mood in the study, experts don’t recommend trying this at home without medical supervision. Talk to your healthcare provider first, especially if you are taking prescription medications or have an underlying health condition. Over time, taking large amounts of B6 can lead to nerve-related side effects, so it’s important to use it safely.
Final thoughts on anxiety, depression and vitamin B6
Vitamin B6 plays an active role in the way the brain deals with stress. Early research suggests that high doses may modestly combat anxiety and depression by supporting GABA, a neurotransmitter that helps calm excess brain activity. The findings are promising, but they don’t mean that food sources or standard multivitamins will produce the same results, or that B6 is a standalone treatment. It may work best when combined with therapy, mindfulness exercises, and other proven lifestyle interventions. If you are interested in high dose B6, check with a healthcare provider first to ensure the dose is safe and appropriate. When used carefully, it can contribute to a calmer, healthier and happier life.
References:Behavioral health needs in the United StatesRates of depression in the US remain historically highHigh-dose vitamin B6 supplementation reduces anxiety and enhances suppression of the visual environment – PubMedVitamin B6: a new approach to reduce anxiety and depression? – PMCPost-pandemic changes in anxiety and depression symptom networks among socioeconomically disadvantaged young adults: a repeated cross-sectional study – PMCAnxiety and depression in emerging adults: the STAND program as a model for scalable screening and intervention | NeuropsychopharmacologyGamma-aminobutyric acid as a potential postbiotic mediator in the gut-brain axis | npj Science of FoodThe role of GABA in anxiety disorders – PubMedVitamin B-6 induced neuropathy: investigating the mechanisms of pyridoxine toxicity – PMC