Many bodily functions rely on B6, including your metabolism, nervous system and blood cell production, but there is no direct correlation between your B6 intake and the proper functioning of your bowels. However, consuming this vitamin in high doses can lead to nausea and abdominal pain, which may result in constipation. Vitamin B6 is also found in many fiber-rich foods, and if you do not eat enough of these, you can become constipated as well.
RDA and Overdose of B6
A significant deficiency of vitamin B6 is rare in the United States, and if you eat a balanced diet, you should meet the RDA, which is 1.3 mg for those between the ages of 19 and 50, according to the University of Maryland Medical Center. Once you pass 50, the RDA becomes 1.7 mg for men and 1.5 mg for women. Consuming high doses of this vitamin in the form of supplements can lead to abdominal upset, such as pain, nausea and possible constipation, as well as a loss of appetite and sensitivity to the sun. Should you consume this vitamin in excess of 200 mg a day, you may develop neurological problems like imbalance or a loss of sensation in your limbs.
Sources of B6 and Fiber
Vitamin B6 can be found in a variety of foods, including those rich in fiber, such as avocados, dried beans and whole grains. If your fiber intake is low, you may become constipated. To keep your bowels working properly, MayoClinic.com states that you should aim to get between 20 and 35 g of fiber every day by eating healthy foods like the aforementioned sources of vitamin B6. Vitamin B6 can also be found in bran, sunflower seeds, lentils, carrots and spinach, which are part of a balanced diet and can help relieve constipation as well.
Other Causes of Constipation
Constipation can occur for a variety of reasons unrelated to your B6 consumption. These causes include inadequate fluid intake, ignoring the urge to have a bowel movement, lack of exercise, illness or misusing laxatives. It could also be a symptom of an underlying condition, such as irritable bowel syndrome, thyroid disease, hemorrhoids or an intestinal obstruction. Additionally, certain medications, such as diuretics and pain relievers, can disrupt the function of your bowels as well.
Additional Considerations
Do not alter your diet or supplement B6 intake without first having a conversation about these changes with your health care provider. While constipation is not typically serious, it can rarely be the sign of a serious medical condition. See your doctor if your constipation persists for more than a few days or if you have other symptoms such as vomiting or diarrhea. If you suspect you are dehydrated, seek medical attention as this can be a serious and life-threatening condition.
