Vitamin B 6 belongs to the group of water-soluble vitamins that are rapidly excreted from the body (within 8 hours after ingestion). It does not accumulate in the human body and must be constantly replenished. In fact, vitamin B 6 means a group of substances: pyridoxine, pyridoxamine, pyridoxal, which are equivalent in effect to our body.
Pyridoxine is readily soluble in alcohol and water, is rapidly destroyed by exposure to light, and is resistant to heat treatment and oxygen.
The role of vitamin B6
Like other vitamins of this group, it plays a crucial role in metabolism, and also participates in the synthesis of enzymes, protein, hemoglobin, glutamic acid, histamine, GABA, lowers cholesterol and lipids in the blood, improves contractility of the heart muscles and the use of unsaturated fatty acids in the body acids, and in combination with vitamin B5 helps to convert folic acid into an active form.
Among other things, this vitamin is responsible for the formation of antibodies, and it also participates in the synthesis of the hormone serotonin (therefore it is often called the “vitamin antidepressant”).
Vitamin A is also necessary for the normal functioning of the central nervous system, contributes to the maximum absorption of fats, is directly involved in the formation of red blood cells, has a lipotropic effect, facilitates the functioning of our brain during peak loads, is involved in the absorption of glucose by nerve cells, and is necessary for normal liver function. With atherosclerosis, this miracle vitamin will improve lipid metabolism.
A. Davis, a well-known American nutritionist, claims that the properties of vitamin B6 will be invaluable in diabetes. In this case, the doctor should determine the dose.
In addition, the vitamin prevents the aging process, due to the correct synthesis of nucleic acids, significantly reduces muscle cramps and spasms, numbness of the extremities, alleviates the condition of nausea, effectively acts as a natural diuretic, and helps prevent skin disorders.
Daily rate
Vitamin B 6, the instruction of which mentions recommendations regarding the need for it, indicates such daily doses (in mg): for adults - 1.6-2.2; pregnant women - 1.8-2.4; nursing mothers - 2-2.6; children, depending on gender and age - 0.9-1.6; infants - 0.3-0.7.
An additional, increased portion of this substance is necessary for such categories of people :
1. women who take contraceptives or drugs with estrogen;
2. pregnant women, in whom a lot of estrogen is formed in the body, and by the end of pregnancy sometimes this vitamin is required 1000 times the normal rate;
3. in the last two weeks of the premenstrual cycle, when the body produces the most estrogen;
4. to those taking steroids-containing medicines (such as cortisone);
5. for those who cannot lose weight for a long time, despite strong efforts (the reason may be a lack of vitamin);
6. when taking antidepressants;
7. those who drink alcohol, smokers;
8. AIDS patients;
9. during a period of increased stress;
10. adolescents suffering from acne (the cause of which is the increased activity of the fat glands), which is difficult to treat. In such cases, the rash will disappear after 5-21 days when using an ointment, which contains 10-50 milligrams of vitamin per 1 g of cream. First, the itching stops, then peeling comes and the redness and rash on the skin disappear.
Signs of Vitamin B6 Deficiency
A lack of pyridoxine leads to a decrease in the number of T-lymphocytes (an important indicator of the immune system), a decrease in appetite, nausea and vomiting (especially in pregnant women), lethargy, irritability, convulsions, depression, increased anxiety, and psychosis. In addition, to seborrheic dermatitis, growth retardation in children, flatulence, the appearance of kidney stones, encephalogram abnormalities, anemia (even with full iron support), convulsive seizures (often in children), glossitis, stomatitis, conjunctivitis, lower and upper polyneuritis limbs.
The lack of this vitamin can be determined by some symptoms. So, if at night an unbearable pain suddenly appears in the back of your ankle, so severe that you just jump out of your bed, you can assume that your body is deficient in vitamin B6 (this may also be a sign of a lack of magnesium or vitamin E). If a slight tremor appears in the hands, twitching of the eyelids, you suffer from insomnia or poor memory - these may not be signs of impending old age, but only symptoms of a lack of this vitamin and magnesium.
Symptoms such as postoperative nausea and vomiting may be caused by a lack of vitamin B6, and they will soon disappear if you take 10 or more mg. vitamin A.
Vitamin B 6: Sources
Plant sources of pyridoxine include: unrefined cereal grains, cereals, legumes, rice, spinach, brewer's yeast, sprouted wheat, carrots, bran, avocado, nuts, bananas, white and cauliflower, green leafy vegetables, citrus fruits, tomatoes, strawberries, potatoes , buckwheat, corn, field mustard, soy.
For animals: meat, fish, milk and dairy products, oysters, liver, salmon, eggs, kidneys, heart.
It should be remembered that cooking can lead to significant losses of this vitamin: when frozen, it is lost 15-70%, when grinding grain - 50-90, when cooking meat - about 50-70.
Preparations containing vitamin B6 include: Pyridoxine hydrochloride, Magne B6, Angiovit.
Complex dietary supplement with vitamin B6 includes autolysate (brewer's yeast).
In the human body, vitamin B6 is synthesized by intestinal microflora.
Vitamin B 6 is available in ampoules for injection and in tablet form.
Discover this vitamin - and you will always look young, feel great and be calm.