The World Health Organization (WHO) suggests approximately 280 million people in the world have depression (1). Depression is about 50% more common among women than among men. Worldwide, more than 10% of pregnant women and women who have just given birth experience depression (2). More than 700,000 people die due to suicide every year.

So, foods rich in vitamin B6 are beef, avocados, eggs, chicken, beans, and nuts - Vitamin B6 (pyridoxine) is an essential vitamin that helps maintain the whole body's health. This nutrient plays a crucial role in brain development and keeps your nerves and immune system working correctly.

This essential vitamin can prevent anaemia, improve mood, and protect your heart. Our body doesn’t naturally produce B6, but it’s found in many foods. It’s also available in multivitamins and B-complex supplements containing several different B vitamins.

What is Vitamin B6?

Vitamin B6 is one of eight B Vitamins that help your body develop and function properly. Your body uses small amounts of this nutrient for more than 100 chemical (enzyme) reactions in your metabolism.

B6 is water-soluble (dissolves in water), so your body disposes of any excess B6 in your urine. It also means you must replenish your B6 consistently, ideally from an overall balanced diet that includes meats, grains, vegetables and nuts. And if you don’t eat meat, B6 is available in many other foods, so you can easily ensure you get enough B6 through the right mix of foods. However, be cautious about taking a B6 supplement for an extended period, as this can lead to toxicity.

What is vitamin B6 good for?

Vitamin B6 has been shown to have antioxidant and anti-inflammatory properties. It plays many essential roles in your body. It helps to make:

-         DNA is the genetic building block of your body.

-         Haemoglobin is the part of red blood cells that carry oxygen to your body.

-         Neurotransmitters are the chemical messengers that send signals from nerve cells to other cells.

Research suggests vitamin B6 offers these seven benefits:

1.           Prevent and treat anaemia

Studies have linked low levels of vitamin B6 (and iron) with anaemia, especially in pregnancy and those of childbearing age. Anaemia occurs when you don’t have enough haemoglobin to carry oxygen to your body’s tissues. Vitamin B6 helps produce red blood cells. It’s been shown to help treat sideroblastic anaemia, a rare genetic disorder affecting how your body makes red blood cells.

2.           Improve mood

Vitamin B6 produces neurotransmitters, like serotonin, that can help regulate mood and even aid sleep. Some research suggests that high doses of B6 may be effective at reducing anxiety and other mood disorders.

One large study showed that higher vitamin B6 intake is associated with lower depression and anxiety risk in females but not males. Scientists also recently found young adults felt less anxious and depressed after taking high-dose vitamin B6 supplements every day for a month.

3.           Promote brain health

Vitamin B6 is vital for your brain health because it makes neurotransmitters. A deficiency of vitamins B6 and B12 has been associated with reduced brain function. However, there is no evidence yet that supplements can slow cognitive decline or prevent neurological issues.

4.           Ease nausea during pregnancy

B6 plays several vital roles in ensuring a healthy pregnancy. But it’s best known for helping to relieve nausea during pregnancy and severe morning sickness (hyperemesis gravidarum).

The USA Congress of Obstetricians and Gynaecologists (ACOG) recommends vitamin B6 supplements as an over-the-counter treatment to ease symptoms. Supplements may also contain doxylamine, which has been proven a safe and effective treatment for these symptoms.

5.           Protect your heart

This critical nutrient also helps your body maintain normal levels of homocysteine, an amino acid that helps to build proteins. If levels are too high, it can lead to blood clots or blood vessel blockages.

Some evidence suggests that low blood levels of vitamin B6 may be associated with a higher risk of death from coronary artery disease.

6.           Reduce your chance of cancer

Vitamin B6 is crucial to cell growth and development. Research shows its deficiency is associated with inflammation and chronic illnesses like rheumatoid arthritis.

Whether vitamin B6 in foods or supplements helps lower your risk of developing cancer is unclear. However, early studies suggest a link between adequate intake of B6 and other B vitamins and reduced risk of some types of cancer, including colorectal cancer.

7.            Lower risk of eye disease

Research suggests that daily supplementation of vitamin B6, folic acid and B12 may reduce the risk of age-related macular degeneration (AMD). In one study, female participants taking these supplements daily for seven years had a lower risk.

Ashwagandha Extract is most known for its mood-lifting effects. Scientific research supports its potential to treat clinical depressive disorders. Studies show that its effects are comparable to common prescription antidepressants.

Rhodiola Rosea's roots are considered adaptogens, meaning they help your body adapt to stress when consumed.

Rhodiola, or arctic or golden root, is scientifically known as Rhodiola rosea. Its root contains more than 140 active ingredients, the two most potent being rosavin and salidroside.

People in Russia and Scandinavian countries have used Rhodiola for centuries to treat anxiety, fatigue, and depression.

Here are seven science-based benefits of Rhodiola rosea.

1.           Help decrease stress

Rhodiola has long been known as an adaptogen, a natural substance that increases your body’s resistance to stress in non-specific ways.

Consuming adaptogens during stressful times is thought to help you handle stressful situations better. Rhodiola has also been shown to improve symptoms of burnout, which can occur with chronic stress. Sources involved 118 people with stress-related burnout who took 400 mg of rhodiola daily for 12 weeks. Study participants showed clear improvement in various symptoms, such as stress and depression, commonly associated with burnout.

The most improvement occurred during the first week and continued throughout the study. Researchers noted that this was the first trial investigating clinical outcomes of rhodiola treatment for burnout. They found the results encouraging and recommended further trials.

2.           Help with fatigue

Stress, anxiety, and inadequate sleep are just a few factors that can contribute to fatigue, which can cause feelings of physical and mental tiredness. Rhodiola is thought to help alleviate fatigue due to its adaptogenic properties. In one study, 100 people with chronic fatigue received 400 mg of rhodiola daily for eight weeks. They experienced significant improvements in stress symptoms, fatigue, quality of life, mood, and concentration.

These improvements were observed after only one week of treatment and continued to improve through the final week of the study.

3.           Help reduce symptoms of depression

Depression is a common but serious illness that negatively affects how you feel and act.

It’s thought to occur when chemicals in your brain called neurotransmitters become unbalanced. Health professionals commonly prescribe antidepressants to help correct these chemical imbalances.

It has been suggested that Rhodiola rosea may have antidepressant properties that help balance the neurotransmitters in your brain. One 2015 study compared the effects of Rhodiola with the commonly prescribed antidepressant sertraline, which is sold under the name Zoloft. In the study, 57 people diagnosed with depression were randomly assigned to receive rhodiola, sertraline, or a placebo pill for 12 weeks. While Rhodiola and sertraline both reduced symptoms of depression, sertraline had a more significant effect. However, Rhodiola produced fewer side effects and was better tolerated.

4.           Improve brain function

Exercise, good nutrition, and a good night’s sleep are sure ways to keep your brain running strong.

A review of 36 animal studies concluded that Rhodiola improves learning and memory function. Trusted Source found that just a single dose of Rhodiola increased memory and had an antidepressant effect on mice. It suggested that Rhodiola could become an excellent tool to improve cognition and counteract mood disorders in people.

Trusted Source concluded that Rhodiola's therapeutic properties may benefit many age-related diseases. Researchers called for more research to bridge the gap between experimental results and clinical applications.

5.            Improve exercise performance

Rhodiola has been claimed to improve sports performance by reducing physical and mental fatigue and increasing antioxidant activity. On the positive side, one animal study from Trusted Source found that Rhodiola could improve rats' muscle power and strength performance. In the study, the rats were given Rhodiola rosea extract combined with another adaptogen called Rhaponticum carthamoides (maral root) after resistance exercise.

6.            Help manage diabetes

Diabetes is a condition that occurs when your body develops a reduced ability to produce or respond to the hormone insulin, resulting in high blood sugar levels. People with diabetes commonly use insulin injections or medications to manage their blood sugar levels better.

Sources suggest that rhodiola may help improve diabetes management. The salidroside compound in Rhodiola has been shown to help protect against diabetes and diabetic nephropathy (kidney disease) in rats. These studies were performed in rats, so their results can’t be generalised to humans. However, they’re a compelling reason to investigate the effects of Rhodiola on diabetes in people.

7.            Anticancer properties

Salidroside, a potent component of rhodiola, has been investigated for its anticancer properties.

Sources have shown that it may inhibit the growth of lung, bladder, and colon cancer cells. As a result, researchers have suggested that rhodiola may help treat many types of cancer.

Meanwhile, Valerian Extract studies suggest that valerian root improves the ability to fall, stay, and achieve high-quality sleep for adults and children with insomnia.

Studies suggest that Passionflower Extract can relieve insomnia and anxiety. It appears to boost the brain's gamma-aminobutyric acid (GABA) level, which lowers brain activity and helps you to relax and sleep better.

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