Vitamin B6, also known as pyridoxine, is one of the substances included in the complex of group B. All vitamins of this group, including B6, play an important role in a number of physical and psychological functions. They are best known for helping to maintain a healthy metabolism, the function of nerves, liver, healthy skin, eyes, and also help increase energy levels.
What is vitamin b6 for? It is used by the body every day, as it plays a role in such basic functions as movement, memory, energy expenditure, and blood flow. Thus, vitamin B6 deficiency can manifest itself in many different symptoms, some of them only temporary, and others more serious.
Vitamin B6 helps the body maintain a healthy nervous system, produce hemoglobin, which carries oxygen in red blood cells throughout the body, to provide energy from the foods we eat, balance blood sugar levels, to boost mood, and to create antibodies that our immune system uses for protection. Yes, it is so important.
Vitamin B6 Deficiency Prevention
Vitamin B6 deficiency is rare in developed countries, where most people consume enough calories and do not experience malnutrition. In fact, some experts believe that many people consume too high levels of vitamin B6 and that this may be even more common among the general population than vitamin B6 deficiency.
The recommended amount of this vitamin for an average adult under the age of 50 is 1.3 milligrams. Typically, this amount is relatively easy to get from a regular diet if enough calories are consumed in general.
Experts recommend that adults over 50 receive up to 1.7 milligrams per 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 the following symptoms:
- Changes in mood, such as irritability, anxiety, and depression.
- Muscle pain.
- Low energy or fatigue.
- Worsening of PMS symptoms.
Since vitamin B6 is so important for nervous function, its deficiency is most often associated with neuropsychiatric disorders, including cramps, migraines, chronic pain, and mood disorders such as depression.
Because older people have an increased risk of vitamin B6 deficiency, it is recommended that they take tests and consult a doctor if they begin to lose their appetite, eat less, lose weight or suffer from malabsorption of nutrients. The main indication of vitamin B6 is its deficiency.
Recommended dose
Nuts and seeds, some types of meat and poultry, avocados, some legumes. Here are just some foods containing vitamin b6.
This vitamin is also included in complex preparations and many multivitamins. Their use is especially useful if a person experiences a lot of stress, has a low level of energy, mood changes, a lot of physical activity, heart disease, PMS symptoms, chronic pain or headaches, migraines.
The recommended daily dose for vitamin B6 is calculated depending on age and gender:
- Newborn - 6 months: 0.3 mg.
- Vitamin B6 for children 1-8 years old: 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 years old: 1.3 milligrams.
- Men 51 years and older: 1.7 milligrams.
- Women 51 years and older: 1.5 milligrams.
- Pregnant women: 1.9 milligrams.
- Women with breastfeeding: 2.0 milligrams.
All B vitamins are water-soluble, that is, they will be washed out of the body and dissolved in the urine if you consume too much of them. For this reason, there is usually no particular concern when overdosing on vitamin B6 or reaching toxic levels; however, in rare cases, too much vitamin B6 can cause some unwanted reactions.
Consuming too much vitamin B6 is usually the result of supplementation 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 appear, including muscle numbness, confusion and other unpleasant temporary symptoms.
Additives
Keep in mind that since vitamin B6 is water-soluble, this means that the body cannot store the remaining vitamin for future needs and that it is necessary to eat vitamin B products regularly or take supplements.
The intake of B vitamins may be useful for some people, but it is always better to get them from real food sources. The body knows exactly what to do with the vitamins naturally found in foods, unlike synthetic nutrients added to fortified foods.
If you are going to take any supplements containing vitamin B6 in tablets, be sure to purchase a high-quality product made from real food sources and not containing fillers or toxins. High-quality vitamin supplements are produced by combining various nutrients, so that the body recognizes beneficial substances and can use them in a natural way, which gives the most beneficial results.
Top Sources of Vitamin B6
Vitamin B6 can be found in the following foods (per 1.3 milligrams daily for adults under the age of 50):
- Turkey - 100 g: 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 - 100 g: 0.4 milligrams (30% DV).
- Avocado: 0.4 milligrams (30% DV).
- Chicken Breast - ½ of 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).
- Chickpea - 1 cup boiled: 0.2 milligrams (15% DV).
- Amaranth grain - 1 cup boiled: 0.2 milligrams (15% DV).
Supports Healthy Blood Vessels
Vitamin B6 is needed to regulate the level of a compound called homocysteine in the blood. Homocysteine is a type of amino acid derived from the nutrition of protein sources, especially meat. High levels of homocysteine in the blood are associated with inflammation and the development of heart disease 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 levels of homocysteine so that the body can heal damage to blood vessels.
It also plays a role in controlling blood pressure and cholesterol levels, which are two other important factors in preventing heart disease.
Supports brain function
The benefits of vitamins B6 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 when someone ages.
Vitamin B6 affects brain function by controlling homocysteine levels, which are not only a risk factor for heart disease, but also damage to central nervous system neurons.
May improve mood
Some prescription drugs (like antidepressants) work just like vitamin B6, by increasing the level of serotonin 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 is associated with mood elevation and the prevention of mood disorders.
Since vitamin B6 is involved in the production of hormones in the brain, it is considered effective in treating mood disorders and certain brain diseases that can develop as a result of deficiencies in neurotransmitter function. Studies show that patients taking vitamin B6 supplements can help relieve their gloomy mood, experience less pain and avoid a 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 to the cells and mobilize iron. Anemia occurs when the body does not produce enough red blood cells, which leads to symptoms such as fatigue, pain.
Eye health
Studies have shown that taking vitamin B6 along with other vitamins, including folic acid, can help prevent visual impairment and loss.
Vitamin B6 is believed to help slow down the onset of certain eye diseases, 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 studies show that people with RA may need more vitamin B6 than healthy people because they experience persistent muscle pain and joint pain due to chronic inflammation. Vitamin B6 benefits include pain control and may be useful in the form of supplements for controlling muscle and joint pain due to arthritis.
Helps Deal With High Blood Pressure
Some earlier studies show that taking B6 vitamins can help lower your blood pressure. Vitamin B6 increases blood flow, reduces the accumulation of deposits in the arteries and helps prevent common heart disease factors.
Facilitates PMS
Vitamin B6 is believed to help with PMS because of its beneficial effects on neurotransmitters, which are responsible for managing pain in the brain, as well as for its role in increasing blood flow and controlling hormones. It is recommended that women who have often experienced PMS symptoms regularly take B vitamins, especially 10 days before menstruation.
Treats asthma
Some studies have shown that the benefits of vitamin B6 include reduced 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's what vitamin B6 is for.
Problems and interactions
Vitamin B6 may not be compatible with other drugs if taken in large quantities. It is always recommended to talk with your doctor before taking any supplements, including the substance described in the article.
Some drugs that interact with vitamin B6, according to doctors, include:
- Drugs used to treat Parkinson's and Alzheimer's disease, anemia, seizures, or heart disease.
- “Cycloserine” (“Seromycin”) or isoniazid for the treatment of tuberculosis.
- "Penicillamine" is used to treat rheumatoid arthritis.
- "Theophylline" used to treat asthma.
- Tetracycline.
- Antidepressants, including Pamelore, Elavil, Desipramine, Norpramine, and Tofranil.
Pyridoxine
Pyridoxine (Vitamin B6) is used to prevent or treat low levels of Vitamin B6 in people who are not getting enough vitamin from their diet. Most people who eat normal foods do not need extra vitamin B6. However, some conditions (such as alcoholism, liver disease, overactive thyroid, heart failure) or medications (such as isoniazid, cycloserine, hydralazine, penicillamine) can cause a low level of this vitamin.
According to the instructions for use of vitamin B6 (pyridoxine), it is used to prevent or treat a specific nervous disorder (peripheral neuropathy) caused by certain medications (such as isoniazid). It has also been used to treat certain hereditary disorders (such as the presence of xanthurenic acid, hyperoxaluria, homocystinuria).
How to use?
Vitamin B6 instructions for use indicate that this vitamin is taken orally, usually once a day. Follow all directions on the product packaging or take as directed by a doctor.
If you are taking extended release capsules, swallow them whole. According to the instructions for the use of vitamin B6, do not chew capsules or tablets with prolonged release. This can immediately release the entire drug, increasing the risk of side effects. Also, do not share vitamin B6 in tablets unless they have a line. Swallow a whole or divided capsule without crushing or chewing.
If you are taking the powder, 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.
Vitamin B6 injections in ampoules are given subcutaneously, intramuscularly and intravenously. But the nurse should stab them, as prescribed by the doctor. The route of administration and the dose of Vitamin B6 in ampoules are selected individually, depending on the disease.