Vitamin B-6 has been rumored to remedy everything from menstrual cramps to hangovers. Some claims have been made that this tart-flavored vitamin may also lower cortisol levels. Researchers have been studying the impact of vitamin B-6 on the adrenal system for many years, and the results today are much the same, which just might disappoint you.
Cortisol
The pituitary gland in the brain releases a hormone known as adrenocorticotropic hormone, or ACTH. This hormone signals the adrenal glands above the kidneys to release cortisol, a steroid hormone, which serves a multitude of functions in the body. Cortisol is best known for its role in the stress-response system, and it has a reputation for compromising your weight-loss efforts and impairing your cognitive function when stress levels are peaking. Of course, you can't live without cortisol, as it also impacts your circulatory, immune, and nervous systems, and it plays a role in the metabolism of macronutrients and bone health.
Vitamin B-6
Vitamin B-6 is a water-soluble vitamin that is essential to your health and well-being. It plays a role in several important systems, including protein and red blood cell metabolism, effective functioning of the immune and nervous systems, and maintenance of blood glucose levels. Vitamin B-6 can be found in a variety of everyday foods, such as fortified cereals, bananas, garbanzo beans, chicken and potatoes.
B-6 and Cortisol
A study linking the relationship between cortisol and vitamin B-6 was published in 1960 in the journal "Endocrinology." At that time, researchers discovered that rats who had depleted levels of vitamin B-6 experienced reduced cortisol action. These results suggested that B-6 is actually essential to how cortisol functions and does not inhibit its actions. Further support for this research was demonstrated in 1984 in an article published in the "Bulletin of the Italian Society of Experimental Biology." Italian researchers studied the effect of vitamin B-6 on circadian rhythm, ACTH and cortisol in humans. The results revealed that supplementation of vitamin B-6 had no effect on ACTH or cortisol. To date, no studies have proven otherwise. Although vitamin B-6 plays a role in the production of enzymes closely linked to cortisol, supplementation does not reduce its effects.
Lowering Cortisol
Cortisol may be temporarily increased during times of stress. Currently, there is no "magic pill" to reduce cortisol levels and no natural supplements proven to reduce its effects. The best remedy is to follow a healthy, balanced diet and engage in regular physical activity. It is also important to take time to relax and participate in activities that will take your mind off your stressors. As always, talk to your doctor about any symptoms you may be experiencing and before you make any changes to your diet or exercise routine.
References
- "Endocrinology"; Relationship of Vitamin B6 to Glucogenic Action of Cortisol; A.B. Eisenstein; July 1960
- PubMed Health: Cortisol Level
- "Bulletin of the Italian Society of Experimental Biology"; Influence of Administration of Pyridoxine on Circadian Rhythm of Plasma ACTH, Cortisol Prolactin and Somatotropin in Normal Subjects; C. Barletta, et al.; February 1984
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B6
- MayoClinic.com; Stress Management; September 2010
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