Vitamin B6, also known as pyridoxine, is one of the substances included in the B complex. All B vitamins, including B6, play an important role in a number of physical and psychological functions. They are best known for helping support he althy metabolism, nerve function, liver function, skin he alth, eye he alth, and help boost energy levels.
What is vitamin B6 for? It is used by the body every day as it plays a role in essential functions such as movement, memory, energy expenditure and blood flow. Thus, vitamin B6 deficiency can manifest itself in many different symptoms, some of which are only temporary, while others are more severe.
Vitamin B6 helps the body maintain a he althy nervous system, produce hemoglobin, which carries oxygen in red blood cells throughout the body, to provide energy from the food we eat, balance blood sugar levels, to increasemood, as well as to create antibodies that our immune system uses to protect itself. Yes, it's so important.
Vitamin B6 Deficiency Prevention
Vitamin B6 deficiency is rare in developed countries where most people consume enough calories and are not malnourished. In fact, some experts believe that many people consume too high levels of vitamin B6 and that this may be even more common in the general population than vitamin B6 deficiency.
The recommended amount of this vitamin for the average adult under the age of 50 is 1.3 milligrams. Generally, this amount is relatively easy to obtain from a normal diet, as long as enough calories are consumed overall.
Experts recommend that adults over 50 get up to 1.7 milligrams a day, as older people are more prone to vitamin B6 deficiency.
Deficiency symptoms
Although vitamin B6 deficiency is not very common, research has linked it to an increased risk of a number of different disorders and symptoms.
Vitamin B6 deficiency can lead to these symptoms:
- Changes in mood such as irritability, anxiety and depression.
- Muscle pain.
- Low energy or fatigue.
- Worse PMS symptoms.
Because vitamin B6 is so important for nerve function, its deficiency is most commonly associated with neuropsychiatric disorders, including seizures, migraines, chronic pain, and mood disorders such aslike depression.
Because older people are at increased risk of vitamin B6 deficiency, it is recommended that they get tested and consult a doctor if they begin to lose appetite, eat less, lose weight, or suffer from nutrient malabsorption. The main indication of vitamin B6 is its deficiency.
Recommended dose
Nuts and seeds, some meats and poultry, avocados, some legumes. Here are just a few foods containing vitamin B6.
This vitamin is also included in complex preparations and many multivitamins. They are especially useful if a person is experiencing a lot of stress, low energy, mood changes, a lot of physical activity, heart disease, PMS symptoms, chronic pain or headaches, migraines.
Recommended daily intake for vitamin B6 is calculated based on age and gender:
- Newborn - 6 months: 0.3 mg.
- Vitamin B6 for children 1-8 years: 0.5 - 0.6 milligrams.
- vitamin B6 for children 4-16 years old: 0.6 – 1.0 milligrams.
- Boys 14-18: 1.2-1.3 milligrams.
- Men and women 19-50: 1.3 milligrams.
- Men 51 and older: 1.7 milligrams.
- Women 51 and older: 1.5 milligrams
- Pregnant women: 1.9 milligrams.
- Women while breastfeeding: 2.0 milligrams.
All B vitamins are water soluble, meaning they will be flushed out of the body and dissolved in urine if consumedtoo much. For this reason, there is usually little concern when overdosing on vitamin B6 or reaching toxic levels; however, in rare cases, too much vitamin B6 can cause some unwanted reactions.
Eating too much vitamin B6 is usually the result of taking supplements and eating fortified foods containing synthetic B vitamins, including fortified cereals and energy drinks. When someone has too much vitamin B6 in their body, reactions occur, including muscle numbness, confusion, and other unpleasant temporary symptoms.
Supplements
Keep in mind that since vitamin B6 is water soluble, this means that the body cannot store the remaining vitamin for future needs and requires regular consumption of B-vitamin foods or supplements.
B vitamins may be good for some people, but it's always best to get them from real food sources. The body knows exactly what to do with vitamins found naturally in foods, as opposed to synthetic nutrients added to fortified foods.
If you are considering taking any vitamin B6 tablet supplement, be sure to purchase a high quality product that is made from real food sources and contains no fillers or toxins. High-quality vitamin supplements are made by combining various nutrients so that the body recognizes the beneficial substances andcan use them naturally for the most beneficial results.
Best Sources of Vitamin B6
Vitamin B6 can be found in the following foods (per 1.3 milligrams daily for adults under 50):
- Turkey - 100g: 0.7 milligrams (53% DV).
- 100 g beef tenderloin: 0.5 mg (38% DV).
- Pistachio nuts - 1/4 cup: 0.5 milligrams (38% DV).
- Tuna - 100g: 0.4 milligrams (30% DV).
- Avocado: 0.4 milligrams (30% DV).
- Chicken Breast - ½ one breast: 0.3 milligrams (23% DV).
- Sunflower seeds - 1/4 cup: 0.25 milligrams (19% DV).
- Sesame seeds - 1/4 cup: 25 milligrams (19% DV).
- Chickpeas - 1 cup boiled: 0.2 milligrams (15% DV).
- Amaranth Grain - 1 cup boiled: 0.2 milligrams (15% DV).
Supports he althy blood vessels
Vitamin B6 is needed to regulate blood levels of a compound called homocysteine. Homocysteine is a type of amino acid acquired from eating protein sources, especially meat. High levels of homocysteine in the blood are associated with inflammation and the development of heart and blood vessel disease, which can contribute to a heart attack.
Studies have shown that when vitamin B6 is combined with folate, total homocysteine concentrations are significantly reduced. Vitamin B6 helps treat high homocysteine levels so the body can heal damage done to blood vessels.
He alsoplays a role in managing blood pressure and cholesterol levels, which are two other important factors in preventing heart disease.
Supports brain function
B6 benefits include proper brain development and brain function. Studies have shown that vitamin B6 deficiency can affect memory function and contribute to cognitive impairment, Alzheimer's disease and dementia as one ages.
Vitamin B6 affects brain function by controlling homocysteine levels, which are not only a risk factor for heart disease but also damage to neurons in the central nervous system.
May improve mood
Some prescription drugs (like antidepressants) work in the same way as vitamin B6 by increasing serotonin levels in the brain. Studies have shown that vitamin B6 has a significant effect on the central production of serotonin and GABA neurotransmitters in the brain. These are important hormones that control mood and are needed to prevent depression, pain, fatigue, and anxiety, which is why vitamin B6 has been linked to elevating mood and preventing mood disorders.
Because vitamin B6 is involved in the production of hormones in the brain, it is considered effective in treating mood disorders and certain brain disorders that can develop as a result of deficiencies in neurotransmitter function. Studies show that patients taking vitamin B6 supplementscan help relieve your gloomy mood, experience less pain and avoid lack of energy and concentration.
Helps treat anemia
Vitamin B6 is needed to create hemoglobin in the blood, which is transported by red blood cells throughout the body to help bring oxygen into the cells and mobilize iron. Anemia occurs when the body does not produce enough red blood cells, leading to symptoms such as fatigue and pain.
Eye he alth
Studies have shown that taking vitamin B6 along with other vitamins, including folic acid, can help prevent visual impairment and vision loss.
Vitamin B6 is believed to help slow the onset of certain eye conditions, including age-related macular degeneration.
May help prevent or reduce arthritis
Low levels of vitamin B6 have been associated with increased symptoms of rheumatoid arthritis (RA), including more severe pain. Some early research suggests that people with RA may need more vitamin B6 than he althy people because they experience constant muscle and joint pain due to chronic inflammation. Vitamin B6 benefits include pain control and may be useful in supplement form to control muscle and joint pain due to arthritis.
Helps manage high blood pressure
Some earlier research suggests that taking vitamin B6 may help lower bloodpressure. Vitamin B6 increases blood flow, reduces the buildup of deposits in the arteries, and helps prevent common factors in heart disease.
Relieve PMS
Vitamin B6 is believed to help with PMS due to its positive effects on neurotransmitters that are responsible for managing pain in the brain, as well as its role in increasing blood flow and managing hormones. It is recommended that women who frequently experience PMS symptoms take their B vitamins regularly, especially in the 10 days before their period.
Treats asthma
Some studies have shown the benefits of vitamin B6 including reducing asthma attacks. The nutrient has helped people with asthma reduce the symptoms of wheezing associated with asthma attacks, as well as reduce the severity and frequency of attacks that occur. That's what vitamin B6 is for.
Issues and interactions
Vitamin B6 may not be compatible with other drugs if taken in large quantities. It is always recommended to speak with a doctor before taking any supplement, including the substance described in the article.
Some drugs that have been reported to interact with vitamin B6 include:
- Medicines used to treat Parkinson's and Alzheimer's disease, anemia, seizures, or heart disease.
- "Cycloserine" ("Seromycin") or isoniazid to treat tuberculosis.
- "Penicillamine" is used to treat rheumatoid arthritis.
- "Theophylline" used to treat asthma.
- "Tetracycline".
- Antidepressants, including Pamelor, Elavil, Desipramine, Norpramin and Tofranil.
Pyridoxine
Pyridoxine (vitamin B6) is used to prevent or treat low vitamin B6 levels in people who do not get enough of the vitamin from their diet. Most people who eat normal foods do not need supplemental vitamin B6. However, certain conditions (such as alcoholism, liver disease, overactive thyroid, heart failure) or medications (such as isoniazid, cycloserine, hydralazine, penicillamine) can cause low levels of this vitamin.
Vitamin B6 (pyridoxine) is used to prevent or treat a certain nerve disorder (peripheral neuropathy) caused by certain drugs (such as isoniazid) according to the label. It has also been used to treat certain inherited disorders (such as xanthurenic acid, hyperoxaluria, homocystinuria).
How to use?
Instructions for the use of vitamin B6 indicates that this vitamin is taken orally, usually once a day. Follow all directions on product package or take as directed by your doctor.
If you are taking extended-release capsules, swallow them whole. According to the instructions for the use of vitamin B6, you can notchew capsules or extended-release tablets. This can release all of the drug at once, increasing the risk of side effects. Also, don't split vitamin B6 tablets if they don't have a line. Swallow whole or divided capsule without crushing or chewing.
If you are taking the powder, the instructions for using vitamin B6 advise you to mix it thoroughly in the right amount of liquid. Drink all the liquid at once. Do not prepare stock for future use.
Injections of vitamin B6 in ampoules are given subcutaneously, intramuscularly and intravenously. But they should be injected by a nurse, as directed by a doctor. The method of administration and the dose of Vitamin B6 in ampoules are selected individually, depending on the disease.
