Vitamin B6 hailed as potential nutrition-based intervention for depression and anxiety
19 Jul 2022 --- Vitamin B6 may reduce feelings of anxiety and depression, according to a study carried out at the University of Reading. Though the vitamin can be found in certain foods, the dosage levels suggest the benefits can only be reaped in supplement form.
“Nutrition-based interventions produce far fewer unpleasant side effects than drugs, and so in the future, people might prefer them,” says Dr. David Field, lead author from the school of psychology and clinical language sciences at the University of Reading.
The study, published in the journal Human Psychopharmacology: Clinical and Experimental, focused on the potential role of Vitamin B6, which is known to increase the body’s production of GABA (Gamma-Aminobutyric Acid), a chemical that blocks impulses between nerve cells in the brain. The research spanned five years, comprising 478 university-level students.
Vitamin tablets were donated by Innopure.
Consumers are increasingly seeking mood-supporting alternatives to pharmaceuticals. Impacting brain activity
The groups were randomized to receive either vitamin B6, B12 or placebo tablets. The supplements were approximately 50 times the recommended daily allowance and were taken once a day with food for a month.
Students who took vitamin B6 reported feeling less anxious and depressed after taking the supplements. The results revealed vitamin B12 “had little effect” compared to the placebo, but vitamin B6 made a statistically reliable difference.
“Vitamin B6 helps the body produce a specific chemical messenger that inhibits impulses in the brain, and our study links this calming effect with reduced anxiety among the participants,” Field underscores.
Raised levels of GABA among participants who had taken Vitamin B6 supplements were confirmed by visual tests carried out at the end of the trial, supporting the hypothesis that B6 was responsible for the anxiety reduction. Subtle but harmless changes in visual performance were detected, consistent with controlled levels of brain activity.
Only in supplement form?
According to Fields, vitamin B6 can be found in a variety of foods, including tuna, chickpeas and numerous fruits and vegetables.
“However, the high doses used in this trial suggest that supplements would be necessary to have a positive effect on mood.”
“It is important to acknowledge that this research is at an early stage, and the effect of Vitamin B6 on anxiety in our study was quite small compared to what you would expect from medication. To make this a realistic choice, further research is needed to identify other nutrition-based interventions that benefit mental well-being, allowing different dietary interventions to be combined in future to provide greater results,” Fields adds.
One potential option would be to combine Vitamin B6 supplements with talking therapies such as cognitive behavioral therapy to boost their effect, he underscores.
Growing space for natural options
As the impact of the COVID-19 pandemic made consumers increasingly stressed and anxious, industry began to pivot to mood-supporting supplements.
Natural solutions to tackle depressive symptoms have come to the fore including probiotic and prebiotic blends, with the term “psychobiotics” now becoming an industry staple.
Pharmactive has spotlighted its saffron extract Affron for reducing depressive symptoms while companies are also increasingly eyeing the use of psilocybin – the psychedelic compound in “magic” mushrooms.
Edited by Andria Kades
