What is Vitamin B-6?
Vitamin B6, is an essential vitamin. Because your body is incapable of naturally producing this vitamin, it must be obtained through dietary means or supplementation. It is predominately beneficial in the metabolic process, supplementing the metabolization of amino acids, fats, and sugars. It is also involved in gene expression, which is how your genetic information is processed.*
Vitamin B6 is actually a collection of molecules that are structurally similar to pyridoxine and is ultimately metabolized in the liver. The common factor to this group of molecules is that they are all precursors to the compound pyridoxal 5′-phosphate (PLP). There are seven molecules in all; however, the three dietary forms are pyridoxine, pyridoxal, and pyridoxamine.
Vitamin B-6 Benefits
As an essential nutrient for supplementing healthy body function, vitamin B6 has a variety of benefits. Another major benefit for women includes a reduction in symptoms related to PMS, including bloating and non-cystic acne .*
Vitamin B6 can also help support your immune system. Without adequate levels of vitamin B6 several components involved in your immune system slow down [3, 5]. This is particularly true for older adults .*
This vitamin can also reduce nausea from hangovers .*
Vitamin B-6 as a Nootropic
B6 even has potential nootropic benefits, as some studies have found that it is able to supplement focus and memory in older adults [2, 3].* It is also able to boost dream vividness and dream recall due to the role that it plays in converting tryptophan into serotonin . Anecdotal evidence shows that some individuals believe it can boost the likelihood of lucid dreaming as well.
Vitamin B6 supplements the production of serotonin and other neurotransmitters involved in elevating mood. By getting adequate levels of vitamin B6, many individuals begin to feel better and notice a lift in their mood.* 
Vitamin B-6 Dosage
Adults should take 50mg of Vitamin B-6 per day.