A daily supplement of vitamin B6 may offer a way to reduce symptoms of depression, according to a study published in the journal Depression and Anxiety. The nutrient, found in foods such as tuna, bananas, and chickpeas, is thought to enhance the production of brain chemicals that regulate mood.
In the trial involving 268 participants, those who took a 100mg tablet of vitamin B6 daily for one month reported a significant decrease in their depressive symptoms. The study’s lead author, Dr. David Field from the University of Reading, stated that this reduction was statistically substantial and three times more impactful than a placebo.
Vitamin B6, also known as pyridoxine, plays a role in metabolism, brain development, and immune function. It aids the body in utilizing and storing energy from proteins and carbohydrates and is involved in forming oxygen-carrying blood cells. Recommended daily intake by the NHS is 1.4mg for men and 1.2mg for women, amounts typically achievable through a regular diet.
The study found that the 100mg B6 tablets, which can cost as little as 7 pence each, helped improve levels of dopamine, serotonin, and gamma-aminobutyric acid, neurotransmitters associated with mood regulation. Dr. Field suggested that an increase in these neurotransmitters is the likely reason for the observed reduction in depression symptoms.
While the results are promising, researchers emphasize that this study provides a proof of concept. Dr. Field indicated that larger-scale clinical trials are needed to further investigate the vitamin's potential impact on mood, either independently or in conjunction with existing therapies. The paper suggested that the vitamin should be assessed alongside other medications rather than as a replacement.
Taking high doses of vitamin B6, particularly over extended periods, carries risks. Consuming more than 200mg daily for a long time can lead to peripheral neuropathy, a condition characterized by a loss of sensation in the extremities. Dr. Field advised against high doses of the chemical pyridoxine used in some supplements, recommending instead supplements made from pyridoxal phosphate, which reportedly have no known side effects.
Depression is a widespread mental health condition, and some patients may avoid traditional drug treatments due to side effects or perceived ineffectiveness. Dr. Field highlighted the potential economic benefits of such an intervention, noting the significant costs associated with depression in terms of sick days and reduced productivity.
Previous research has also explored vitamin B6's effects on dreaming. A 2018 study indicated that taking a high dose of the supplement for five days improved participants' ability to recall dreams by 64 percent.