Vitamin B6

Introduction to Vitamin B6

You know those moments where your child melts down over the color of their cup, or forgets everything they knew about bedtime routines? And you think, “Is this just a phase… or something else?”. Welcome to parenting. It’s messy and magical and often confusing - especially when it comes to their health.

As parents, we hear a lot about the “main” nutrients. Calcium. Iron. Vitamin C. But there’s one that rarely makes headlines, even though it’s quietly powering everything from your kid’s brain development to their immune system and metabolism. That nutrient is vitamin B6. 

So let’s talk about what it is, why it matters (a lot more than you think), and how to tell if your child might need to take a vitamin B6 kids supplement.

What is Vitamin B6?

Vitamin B6 is a water-soluble B vitamin that helps with brain development, immune function, and converting food into energy in children. It also plays an important role in producing neurotransmitters, which are essential when it comes to mood regulation.

Because vitamin B6 is water-soluble, the body doesn’t store it - it just uses what it needs and gets rid of the rest. So your child needs a little bit of vitamin B6 every day.

Note: Vitamin B6 is also sometimes referred to as “pyridoxine”, though that name is not commonly used. 

Curious to find out more about vitamin B6? You can explore the NIH’s Vitamin B6 Fact Sheet for more information.

What Does Vitamin B6 Do for Kids?

Vitamin B6 helps the brain create neurotransmitters, which are the chemicals that regulate mood, sleep, attention, and behavior. This includes serotonin (the “feel good” hormone), dopamine (the “let’s get stuff done” one), and GABA (the calming one that helps them wind down instead of winding up at bedtime). So, if those cranky, overtired tantrums seem to happen a little too often, there could be an imbalance there.

Vitamin B6 also helps:

• Turn the food they eat into energy 

• Make red blood cells 

• Boost their immune system 

• Support brain development and cognitive function

• Keep their mood and nervous system balanced 

From helping your little one to avoid catching all the germs going round school to helping them stay fully focused and energized throughout the day, there are many reasons why vitamin B6 is so important for kids.

Find out more about vitamin B6 and other micronutrients here: CDC Micronutrients

Vitamin B6 Benefits for Kids

Kids grow fast. Sometimes it feels like you blink and their shoes are too small again. And during that rapid growth and development, B6 is quietly working in the background to support their development.

Here’s what B6 does for kids at different stages:

For Toddlers

This is when your child’s brain is developing at lightning speed. B6 helps lay the foundation for emotional regulation, coordination, and early learning. It:

• Helps the brain and nervous system develop properly

• Supports new motor skills like crawling, climbing, and drawing

• Converts food into energy - because toddlers never stop moving

For School-age kids

You know those days when your child is bouncing between emotions, or struggling to sit still during homework? B6 is part of the puzzle in helping their brains and bodies regulate, as it:

• Supports memory, learning, and focus in the classroom

• Helps balance mood and behavior 

• Strengthens immune function during cold and flu season

For Older kids

This is a phase full of change - both physical and emotional. B6 is there to help navigate it all, from mood shifts to muscle growth to long school days and sports practice. This is because it:

• Supports energy production during growth spurts

• Helps regulate hormonal changes in pre-teens (helpful during those “big feeling” moments)

• Keeps immune defenses strong during busy, social schedules

Top 3 Vitamin B6 Benefits 

All in all, these are the top 3 vitamin B6 benefits for kids:

• Aids in brain and nervous system development

• Strengthens immune function

• Helps convert food into usable energy

When is Vitamin B6 Useful?

Most kids can get the vitamin B6 they need from a balanced diet. But life isn’t always that simple, especially if your child:

• Is a picky eater

• Follows a vegetarian or limited diet

• Has food allergies or intolerances

• Is going through a growth spurt

• Gets sick frequently or is just getting over a recent illness

• Has a condition that causes poor nutrient absorption (like celiac or Crohn’s)

• Struggles with mood, behavior, or focus

In such cases, it might be worth checking whether they’re getting enough vitamin B6. Your pediatrician can help, and don’t worry, a kids vitamin B6 supplement can help fill the nutritional gap if there is one.

Signs Your Child May Need More Vitamin B6

Here are a few signs that might mean your child could use more B6:

• They’re often cranky, moody, or unusually emotional

• They seem tired all the time, even after a full night’s sleep

• They have trouble focusing in school

• You’ve noticed recurring mouth sores or cracks at the corners of their lips

• They seem to catch every cold that comes around

If any of these feel familiar, it doesn’t automatically mean they have a deficiency - but it’s worth paying attention to, and bringing up with your pediatrician. If they confirm what you were thinking is right, they may give you the go-ahead for a vitamin B6 childs supplement.

How Much Vitamin B6 Do Kids Need?

The right amount of B6 changes as your child grows. According to the National Institutes of Health, here’s what the recommended daily intake looks like:

These numbers aren’t huge, but because B6 is water-soluble, your child needs a steady intake to keep their systems working properly.

Note: “RDA” means “Recommended Dietary Allowance”, and “mcg” means “microgram”. You can find out the mcg amount of vitamins and minerals on food packaging, so it’s easy to know how much your child is getting.

Vitamin B6 Deficiency & Issues

Vitamin B6 deficiency is uncommon. Still, there are times when it can happen. 

Kids who might be more susceptible to developing a vitamin B6 deficiency include those with digestive issues that affect nutrient absorption, like celiac disease or inflammatory bowel conditions. Certain medications (such as cycloserine, hydralazine, isoniazid and penicillamine) can also interfere with how the body uses B6. And if your little one is eating a very restricted or unbalanced diet (especially one with little to no animal products), they might not be getting enough over time.

If you notice symptoms such as mood swings, irritability, tiredness, and weakened immunity, it could be a good idea to give your pediatrician a visit. While it’s not normally a concern and can be easily remedied with a kid vitamin B6 supplement, a B6 deficiency that sticks around could lead to more serious concerns, like anemia or developmental delays. That’s why it’s worth having it on your radar.

Best Sources of Vitamin B6 for Kids

Good news: Vitamin B6 is found in lots of everyday foods. The key is making sure you include plenty of those foods in your little one’s diet.

Here are some solid sources of B6:

Animal sources:

• Chicken

• Turkey

• Salmon

• Eggs

• Milk

Plant sources:

• Bananas

• Potatoes

• Spinach

• Bell peppers

• Sweet potatoes

• Avocado

• Oats

• Peanuts

• Fortified cereals (make sure to check the label for sugar content)

Tip: B6 from animal sources tends to be more “bioavailable”, meaning the body can absorb and use it more efficiently. So if your child is vegetarian or vegan, you may need to be more intentional about incorporating B6-rich foods into their diet.

Can Kids Get Too Much Vitamin B6?

Yes - but only through excessive supplements, not food. And that’s why dosage matters. Large doses from high-potency supplements can be harmful. 

In large quantities over time, B6 can actually irritate the nerves and cause numbness or tingling in the hands and feet. So if your little one is using (or will be using) a supplement, stick with a childs vitamin B6 supplement, in the right doses for their age. More isn’t better - balance and age-appropriateness is key. 

Does My Child Need a Supplement?

Every child is different. But here are a few scenarios where a B6-containing multivitamin may help:

• Your child eats a highly restricted or unbalanced diet

• They’ve recently had an illness or have developmental concerns (make sure to check with your pediatrician before getting a vitamin B6 children supplement)

• They have a medical condition that affects nutrient absorption (like celiac or Crohn’s)

Vitamin B6 FAQs

Can kids take vitamin B6 every day?

Yes, when it’s in age-appropriate amounts. Make sure to give them a vitamin B6 kid supplement (not one made for adults).

What foods are high in vitamin B6 for children?

Chicken, turkey, bananas, potatoes, and fortified cereals are a few easy, kid-friendly options.

Is vitamin B6 safe for toddlers?

Absolutely - as long as it’s given in the right amount. Always speak with your pediatrician before supplementing, and make sure to pick a vitamin B6 toddlers supplement.

How do I know if my child is getting enough B6?

Look for signs of deficiency (such as cracked lips, irritability, persistent tiredness, and difficulties concentrating) and consult with your pediatrician if you’re noticing these symptoms.

Does B6 help with focus or mood in kids?

Yes. And that’s because vitamin B6 supports the production of neurotransmitters such as dopamine and serotonin. These help regulate mood and attention.

Curious to Learn More?

Take a look at our deep dives on Vitamin B12 and Biotin - two more key nutrients for growing kids.