Can Vitamin B6 Increase Endurance?

Vitamin B-6 is an essential nutrient the human body requires on a daily basis to perform functions such as help with protein metabolism. If you’re an athlete, consuming adequate amounts of vitamin B-6 is essential to help optimize performance and endurance. However, consuming more than required amounts of vitamin B-6 actually could hinder endurance.

Deficiencies

Vitamin B-6 deficiencies are rare in developed countries such as the United States. However, according to the National Office of Dietary Supplements, a deficiency in vitamin B-6 is associated with microcytic anemia. Common symptoms of anemia include fatigue, weakness, dizziness and loss of stamina. A deficiency of vitamin B-6 could compromise endurance.

B-6 RDAs

RDAs, or recommended dietary allowances, are the Food and Nutrition Board’s recommendations for minimum daily vitamin B-12 intake, which varies by age and gender. Consuming at least the RDA for vitamin B-12 will help to optimize endurance. B-12 RDAs include 1.3 milligrams per day for adult men ages 19 to 50, 1.7 milligrams per day for men ages 51 and up, 1.3 milligrams per day for women ages 19 to 50, 1.5 milligrams per day for women ages 51 and up, 1.9 milligrams per day during pregnancy and 2.0 milligrams per day for breastfeeding women.

Excess B-6

According to Medline Plus, consuming large doses of vitamin B-6 can cause numbness, sensory changes and difficulty coordinating movement. Therefore, consuming too much vitamin B-6 may actually decrease athletic performance and endurance. According to the National Office of Dietary Supplements, maximum safe amounts for vitamin B-6 consumption, or tolerable upper intakes for vitamin B-12 are 100 millligrams per day for all adults, including pregnant and nursing women.

Research

Several types of energy drinks that contain vitamin B-6 are commercially available for endurance athletes. A study published in a 2009 edition of the “International Journal of Sports Nutrition and Exercise Metabolism” found that endurance cyclists who consumed 500 milliliters of an energy drink containing 10 milligrams of vitamin B-6, 40 minutes before a cycling time trial showed improved endurance performance compared with a placebo group. However, other ingredients in the energy drink, such as caffeine, carbohydrates, other vitamins or the combination of these ingredients, probably played a significant role in the cyclists’ improved endurance.