Vitamin B6

Vitamin B6 is also known as pyridoxal phosphate, pyridoxamine, and pyridoxine. The recommended dosage of vitamin B6 for healthy hair is 50 mg/day. ²²²

Dietary Sources of Vitamin B6

• Bananas ²²²
• Cauliflower ²²²
• Cereal ⁵⁴
• Eggs ⁵⁴
• Legumes ⁵⁴
• Liver ⁵⁴
• Meat ⁵⁴
• Peanuts ²²²
• Potatoes ²²²
• Poultry ²²²
• Soy ²²²
• Vegetables ⁵⁴
• Whole grains ²²²

Physiological Effects and Benefits of Vitamin B6

• With magnesium, vitamin B6 helps with estrogen metabolism, which can help prevent hair loss and promote hair growth. ²²²
• Used for amino acid and fatty acid metabolism; may be especially important where diets are deficient in niacin. ^{38, 54}
• Involved in producing serotonin (to help regulate mood) and can help with insomnia. ²²²
• Vitamin B6 deficiency affects the skin and increases sensitivity of cells with steroid hormone receptors (e.g., hair follicles ) and the effects of these hormones. ^{38, 54} This suggests that vitamin B6 deficiency could increase the effects of DHT and promote hair loss. It is also known to inhibit steroid receptors. ¹⁰
• In animal studies, administration of vitamin B6 with L-cystine prevented death of hair follicle cells due to oxidative damage from cigarette smoke. ²³³
• Improved hair loss when given to women with telogen effluvium. ¹⁰
• Especially important in relieving negative effects of stress and balancing brain chemicals. ²²²
• Helps in forming proteins in the body and with immune system functioning. ²²²