What are the key functions of vitamin B6 in the body. How does vitamin B6 support brain health and immune function. Which foods are rich sources of vitamin B6. What are the recommended daily intakes for different age groups. How can vitamin B6 deficiency impact health.

The Vital Role of Vitamin B6 in Human Health

Vitamin B6, also known as pyridoxine, is a crucial water-soluble vitamin that plays a significant role in numerous bodily functions. As one of the eight B vitamins, it is essential for proper cell function, metabolism, and overall health. Unlike fat-soluble vitamins, vitamin B6 is not stored in the body, making daily intake necessary to maintain optimal levels.

Key Functions of Vitamin B6

• Supports metabolism of proteins, fats, and carbohydrates
• Aids in brain development during pregnancy and infancy
• Assists in the creation of neurotransmitters like serotonin and dopamine
• Helps produce hemoglobin for oxygen transport in red blood cells
• Plays a role in over 100 enzyme reactions
• Supports immune system function

Vitamin B6 and Brain Health: A Crucial Connection

One of the most important roles of vitamin B6 is its impact on brain function. By facilitating the creation of neurotransmitters, vitamin B6 contributes to proper brain communication and regulation of energy use in the brain.

Is there a link between vitamin B6 and cognitive health. Some research suggests that vitamin B6 deficiency may be associated with cognitive decline and dementia. Studies have shown that older adults with higher blood levels of vitamin B6 tend to have better memory. However, it’s important to note that current evidence does not strongly support the use of vitamin B6 supplements for improving cognition or mood in individuals with or without dementia.

Pregnancy and Vitamin B6: Alleviating Nausea Symptoms

For expectant mothers, vitamin B6 may offer relief from a common pregnancy discomfort. Can vitamin B6 help with morning sickness. According to a 2016 review study, taking pyridoxine (a form of vitamin B6) may help alleviate mild symptoms of nausea and vomiting during pregnancy compared to a placebo. Moreover, a combination of pyridoxine and doxylamine might be effective for moderate symptoms.

Based on these findings, the American Congress of Obstetricians and Gynecologists (ACOG) recommends vitamin B6 supplements as a safe, over-the-counter treatment for pregnancy-related nausea.

Vitamin B6 and Environmental Health: A Potential Shield Against Air Pollution

In an era of increasing environmental concerns, vitamin B6 may offer unexpected benefits. A 2017 study indicated that vitamin B6 might help protect individuals against the harmful effects of air pollution by reducing its impact on the epigenome. This finding opens up new possibilities for preventive measures against epigenetic changes resulting from exposure to air pollution.

Given that the World Health Organization reported 91% of the world’s population living in areas with air quality below official guidelines in 2016, the potential protective effects of vitamin B6 could have far-reaching implications for global health.

Recommended Daily Intake of Vitamin B6

The daily requirement for vitamin B6 varies depending on age, sex, and life stage. The Office of Dietary Supplements provides the following Recommended Dietary Allowances (RDA) for vitamin B6:

Rich Food Sources of Vitamin B6

Maintaining adequate vitamin B6 levels is typically achievable through a balanced diet. Which foods are high in vitamin B6. Here are some excellent sources:

• Chickpeas: 1 cup provides 1.1 mg (65% of daily value)
• Beef liver: 3 ounces offer 0.9 mg (53% DV)
• Yellowfin tuna: 3 ounces contain 0.9 mg (53% DV)
• Roasted chicken breast: 3 ounces provide 0.5 mg (29% DV)
• Potatoes: 1 cup offers 0.4 mg (25% DV)
• Banana: A medium-sized fruit contains 0.4 mg (25% DV)
• Tofu: Half a cup provides 0.1 mg (6% DV)
• Nuts: 1 ounce offers 0.1 mg (6% DV)

Other notable sources include fortified breakfast cereals, salmon, turkey, marinara sauce, ground beef, waffles, bulgur, cottage cheese, squash, rice, raisins, onions, spinach, and watermelon.

Vitamin B6 Deficiency: Causes, Symptoms, and Implications

While vitamin B6 deficiency is relatively uncommon in the United States, certain factors can increase the risk. These include poor intestinal absorption, use of certain medications (such as estrogens, corticosteroids, or anticonvulsants), long-term excessive alcohol consumption, hypothyroidism, and diabetes.

What are the signs of vitamin B6 deficiency. Common symptoms include:

• Peripheral neuropathy (tingling, numbness, and pain in hands and feet)
• Anemia
• Seizures
• Depression
• Confusion
• Weakened immune system

In severe cases, vitamin B6 deficiency may lead to more serious health complications. It’s worth noting that many B6 deficiencies are associated with low levels of other B vitamins, such as vitamin B12 and folate.

The Interplay Between Vitamin B6 and Other Nutrients

Vitamin B6 doesn’t work in isolation within the body. Its functions are often intertwined with those of other nutrients, particularly other B vitamins. How does vitamin B6 interact with other nutrients in the body?

Vitamin B6 works synergistically with vitamin B12 and folate in several metabolic processes. For instance, these three vitamins collaborate in the metabolism of homocysteine, an amino acid that, when present in high levels, is associated with increased risk of cardiovascular disease. By helping to convert homocysteine to other beneficial compounds, vitamin B6, B12, and folate may contribute to heart health.

Moreover, vitamin B6 plays a role in the metabolism of proteins and amino acids. It aids in the conversion of tryptophan (an essential amino acid) to niacin (vitamin B3), demonstrating the interconnected nature of nutrient metabolism in the body.

Vitamin B6 and Iron Absorption

Another interesting interaction involves vitamin B6 and iron. Vitamin B6 is crucial for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. By supporting hemoglobin production, vitamin B6 indirectly aids in the body’s utilization of iron, highlighting its importance in preventing anemia.

Vitamin B6 Supplementation: Benefits and Considerations

While a balanced diet typically provides sufficient vitamin B6 for most individuals, certain circumstances may warrant supplementation. When might vitamin B6 supplements be beneficial?

• Pregnancy: As mentioned earlier, vitamin B6 supplements may help alleviate nausea and vomiting during pregnancy.
• Certain medical conditions: People with kidney disease, celiac disease, or autoimmune disorders might benefit from B6 supplementation.
• Medication interactions: Some medications can interfere with B6 absorption or increase its excretion, potentially necessitating supplementation.
• Older adults: As we age, the ability to absorb vitamin B6 from food may decrease, making supplements a consideration for some older individuals.

However, it’s crucial to note that excessive intake of vitamin B6 through supplements can lead to adverse effects. These may include nerve damage and skin lesions. Therefore, it’s essential to consult with a healthcare provider before starting any supplement regimen.

Vitamin B6 in Disease Prevention and Management

Beyond its basic functions, research has explored the potential role of vitamin B6 in preventing or managing various health conditions. What diseases might be influenced by vitamin B6 levels?

Cardiovascular Health

Some studies suggest that adequate vitamin B6 intake, along with other B vitamins, may help reduce the risk of cardiovascular disease. This effect is thought to be related to the vitamin’s role in homocysteine metabolism, as high levels of homocysteine are associated with increased cardiovascular risk.

Cancer

Research has investigated the potential protective effects of vitamin B6 against certain types of cancer. While results have been mixed, some studies indicate that higher levels of vitamin B6 might be associated with a reduced risk of colorectal cancer. However, more research is needed to establish a definitive link.

Cognitive Function

As mentioned earlier, vitamin B6 plays a crucial role in brain health. Some research suggests that maintaining adequate B6 levels throughout life might help preserve cognitive function in older age. However, the evidence for using B6 supplements to improve cognitive function in those already experiencing decline is limited.

Premenstrual Syndrome (PMS)

Some women find relief from PMS symptoms by taking vitamin B6 supplements. While the exact mechanism isn’t fully understood, it’s thought that B6’s role in neurotransmitter synthesis might contribute to this effect.

Vitamin B6 and Physical Performance

Athletes and fitness enthusiasts often pay close attention to their nutrient intake to optimize performance. How does vitamin B6 impact physical performance?

Vitamin B6 plays several roles that are particularly relevant to physical activity:

• Energy metabolism: B6 is crucial for the metabolism of proteins and carbohydrates, which are essential for energy production during exercise.
• Muscle function: The vitamin is involved in the synthesis of amino acids, the building blocks of proteins, which are necessary for muscle growth and repair.
• Oxygen transport: By aiding in the production of hemoglobin, B6 supports the body’s ability to transport oxygen to working muscles.
• Glycogen utilization: Some research suggests that vitamin B6 may enhance the body’s ability to use glycogen (stored carbohydrates) during exercise.

While these functions highlight the importance of adequate B6 intake for active individuals, it’s worth noting that supplementation beyond recommended levels has not been conclusively shown to enhance athletic performance in those who are not deficient.

The Future of Vitamin B6 Research

As our understanding of nutrition and its impact on health continues to evolve, what areas of vitamin B6 research show promise for the future?

Personalized Nutrition

The field of nutrigenomics, which studies the interaction between nutrients and genes, is an exciting area of research. Future studies may reveal how individual genetic variations affect vitamin B6 metabolism and requirements, potentially leading to more personalized nutrition recommendations.

Mental Health

Given vitamin B6’s role in neurotransmitter synthesis, researchers are exploring its potential in managing various mental health conditions. While current evidence is limited, future studies may provide more insights into how B6 status affects mood disorders, anxiety, and other psychiatric conditions.

Chronic Disease Prevention

As we continue to unravel the complex relationships between nutrition and chronic diseases, vitamin B6’s role in disease prevention may become clearer. Long-term studies tracking B6 intake and health outcomes could provide valuable insights.

Interactions with the Microbiome

The gut microbiome has emerged as a crucial factor in overall health. Future research may explore how vitamin B6 interacts with gut bacteria and how these interactions influence health outcomes.

In conclusion, vitamin B6 is a versatile and essential nutrient that plays a crucial role in numerous bodily functions. From supporting brain health and immune function to potentially offering protection against environmental pollutants, its importance in maintaining overall health is clear. While most people can meet their B6 needs through a balanced diet, certain populations may benefit from closer attention to their B6 intake. As research continues, we may uncover even more ways in which this vital nutrient contributes to human health and wellbeing.

Benefits, dosage, food sources, and deficiency symptoms

Vitamin B6 supports brain function, the immune system, and the transportation of oxygen around the body. It also helps create neurotransmitters, such as serotonin and dopamine. Food sources include chick peas, tofu, and beef liver.

Vitamin B6 is one of eight B vitamins. This group of vitamins is important for proper cell function. They help with metabolism, creating blood cells, and keeping cells healthy.

Also known as pyridoxine, vitamin B6 is a water-soluble vitamin, which means it dissolves in water. The body does not store vitamin B6 and releases any excess in urine, so people need to get enough vitamin B6 every day.

This article looks at the health benefits and food sources of vitamin B6, along with a person’s daily needs of the vitamin. It also discusses deficiency and supplements.

Vitamin B6 has many functions in the body, and it plays a role in over 100 enzyme reactions. One of its main roles is in helping the body metabolize proteins, fats, and carbohydrates for energy.

This vitamin is also involved in:

• immune system function
• brain development during pregnancy and infancy
• creating neurotransmitters, including serotonin and dopamine
• creating hemoglobin, which is the part of red blood cells that carries oxygen.

Vitamin B6 deficiency is uncommon in the United States. Most people get enough from their diets.

The following sections look at some effects of vitamin B6 in human health.

Brain function

Vitamin B6 helps to create neurotransmitters, which are important chemical messengers in the brain. It also helps regulate energy use in the brain.

Some research suggests that vitamin B6 deficiency may be linked withcognitive decline and dementia.

According to the Office of Dietary Supplements, studies have suggested that that older adults with higher blood levels of vitamin B6 have better memory.

However, there is little evidence to suggest that taking vitamin B6 supplements improves cognition or mood in people with or without dementia.

Nausea during pregnancy

A review study from 2016 reports that taking pyridoxine may help with mild symptoms of nausea and vomiting during pregnancy, compared with a placebo.

It also reports that taking a combination of pyridoxine and doxylamine could help with moderate symptoms.

Based on the research, the American Congress of Obstetricians and Gynecologists (ACOG) recommend vitamin B6 supplements as a safe, over-the-counter treatment for nausea during pregnancy.

Protection from air pollution

A study published in 2017 indicated that vitamin B6 may help to protect people against the harmful effects of air pollution by reducing the impact of pollution on the epigenome.

The researchers hope their findings may lead to new measures to prevent epigenetic changes that can result from exposure to air pollution.

The World Health Organization reported that, in 2016, 91% of the world’s population was living in places where official air quality guidelines levels were not met.

A number of factors will affect a person’s daily requirement for vitamin B6, because it impacts several aspects of a person’s metabolism.

According to the ODS, the recommended dietary allowances (RDA) for vitamin B6 are:

Most foods have some vitamin B6. People with a well-balanced diet do not tend to develop a deficiency. Medical conditions and certain medications can lead to a deficiency.

The following are good sources of vitamin B6:

• chickpeas (1 cup) provide 1.1 milligrams (mg) or 65% of the daily value (DV)
• beef liver (3 ounces) provides 0.9 mg or 53% DV
• yellowfin tuna (3 oz) provides 0.9 mg or 53% DV
• roasted chicken breast (3 oz) provides 0.5 mg or 29% DV
• potatoes (1 cup) provides 0.4 mg or 25% DV
• banana (medium) provides 0.4 mg or 25% DV
• tofu (half a cup) provides 0.1 mg or 6% DV
• nuts (1 oz) provide 0.1 mg or 6% DV

Other sources of B6 include:

• fortified foods, such as breakfast cereals
• salmon
• turkey
• marinara sauce
• ground beef
• waffles
• bulgur
• cottage cheese
• squash
• rice
• raisins
• onion
• spinach
• watermelon

Deficiencies are uncommon in the U.S., but they may develop if a person has poor intestinal absorption or is taking estrogens, corticosteroids, anticonvulsants, or some other medications.

Many deficiencies in vitamin B6 are associated with low levels of other B vitamins, such as vitamin B12 and folate.

Long-term, excessive alcohol consumption may eventually result in a B6 deficiency, as can hypothyroidism and diabetes.

Signs and symptoms of vitamin B6 deficiency include:

• peripheral neuropathy with tingling, numbness, and pain in the hands and feet
• anemia
• seizures
• depression
• confusion
• a weakened immune system

In rare cases, vitamin B6 deficiency may lead to a pellagra-like syndrome, such as:

• seborrheic dermatitis
• inflammation of the tongue, or glossitis
• inflammation and cracking of the lips, known as cheilosis

In infants, seizures may persist even after treatment with anticonvulsants.

Some deficiencies, like peripheral neuropathy, can be lifelong.

Between 28 and 36% of people in the United States take vitamin supplements containing vitamin B6. Supplements are available in capsule or tablet form.

Most people of all ages in the U.S. consume sufficient B6 and do not require supplements.

Those who are more likely to have low levels of B6 include:

• people who drink excess alcohol
• people with obesity
• people who are pregnant or breastfeeding

There is no evidence of any adverse effect from consuming too much vitamin B6 in food.

However, evidence has shown that taking between 1 and 6 grams of oral pyridoxine a day for 12 to 40 months may be linked with severe, progressive sensory neuropathy and a loss of control of body movement.

The 2015 to 2020 Dietary Guidelines for Americans recommend that most nutrients should come from foods. They encourage consumption of a balanced diet with nutrient-dense foods and plenty of dietary fiber.

Vitamin B6 is an important vitamin for many processes in the body, including the nervous system and metabolism. The body does not store this vitamin, so people need to get some from their diets each day.

Most Americans get sufficient vitamin B6 from their diets. If not, a doctor may recommend dietary changes or taking vitamin B6 supplements.

Benefits, dosage, food sources, and deficiency symptoms

Vitamin B6 supports brain function, the immune system, and the transportation of oxygen around the body. It also helps create neurotransmitters, such as serotonin and dopamine. Food sources include chick peas, tofu, and beef liver.

Vitamin B6 is one of eight B vitamins. This group of vitamins is important for proper cell function. They help with metabolism, creating blood cells, and keeping cells healthy.

Also known as pyridoxine, vitamin B6 is a water-soluble vitamin, which means it dissolves in water. The body does not store vitamin B6 and releases any excess in urine, so people need to get enough vitamin B6 every day.

This article looks at the health benefits and food sources of vitamin B6, along with a person’s daily needs of the vitamin. It also discusses deficiency and supplements.

Vitamin B6 has many functions in the body, and it plays a role in over 100 enzyme reactions. One of its main roles is in helping the body metabolize proteins, fats, and carbohydrates for energy.

This vitamin is also involved in:

• immune system function
• brain development during pregnancy and infancy
• creating neurotransmitters, including serotonin and dopamine
• creating hemoglobin, which is the part of red blood cells that carries oxygen.

Vitamin B6 deficiency is uncommon in the United States. Most people get enough from their diets.

The following sections look at some effects of vitamin B6 in human health.

Brain function

Vitamin B6 helps to create neurotransmitters, which are important chemical messengers in the brain. It also helps regulate energy use in the brain.

Some research suggests that vitamin B6 deficiency may be linked withcognitive decline and dementia.

According to the Office of Dietary Supplements, studies have suggested that that older adults with higher blood levels of vitamin B6 have better memory.

However, there is little evidence to suggest that taking vitamin B6 supplements improves cognition or mood in people with or without dementia.

Nausea during pregnancy

A review study from 2016 reports that taking pyridoxine may help with mild symptoms of nausea and vomiting during pregnancy, compared with a placebo.

It also reports that taking a combination of pyridoxine and doxylamine could help with moderate symptoms.

Based on the research, the American Congress of Obstetricians and Gynecologists (ACOG) recommend vitamin B6 supplements as a safe, over-the-counter treatment for nausea during pregnancy.

Protection from air pollution

A study published in 2017 indicated that vitamin B6 may help to protect people against the harmful effects of air pollution by reducing the impact of pollution on the epigenome.

The researchers hope their findings may lead to new measures to prevent epigenetic changes that can result from exposure to air pollution.

The World Health Organization reported that, in 2016, 91% of the world’s population was living in places where official air quality guidelines levels were not met.

A number of factors will affect a person’s daily requirement for vitamin B6, because it impacts several aspects of a person’s metabolism.

According to the ODS, the recommended dietary allowances (RDA) for vitamin B6 are:

Age	Male	Female
0–6 months	0.1 mg	0.1 mg
7–12 months	0.3 mg	0.3 mg
1–3 years	0.5 mg	0.5 mg
4–8 years	0.6 mg	0.6 mg
9–13 years	1.0 mg	1.0 mg
14–18 years	1.3 mg	1.2 mg
19–50 years	1.3 mg	1.3 mg
51+ years	1.7 mg	1.5 mg
During pregnancy	–	1. 9 mg
During lactation	–	2.0 mg

Most foods have some vitamin B6. People with a well-balanced diet do not tend to develop a deficiency. Medical conditions and certain medications can lead to a deficiency.

The following are good sources of vitamin B6:

• chickpeas (1 cup) provide 1.1 milligrams (mg) or 65% of the daily value (DV)
• beef liver (3 ounces) provides 0.9 mg or 53% DV
• yellowfin tuna (3 oz) provides 0.9 mg or 53% DV
• roasted chicken breast (3 oz) provides 0.5 mg or 29% DV
• potatoes (1 cup) provides 0.4 mg or 25% DV
• banana (medium) provides 0.4 mg or 25% DV
• tofu (half a cup) provides 0.1 mg or 6% DV
• nuts (1 oz) provide 0.1 mg or 6% DV

Other sources of B6 include:

• fortified foods, such as breakfast cereals
• salmon
• turkey
• marinara sauce
• ground beef
• waffles
• bulgur
• cottage cheese
• squash
• rice
• raisins
• onion
• spinach
• watermelon

Deficiencies are uncommon in the U. S., but they may develop if a person has poor intestinal absorption or is taking estrogens, corticosteroids, anticonvulsants, or some other medications.

Many deficiencies in vitamin B6 are associated with low levels of other B vitamins, such as vitamin B12 and folate.

Long-term, excessive alcohol consumption may eventually result in a B6 deficiency, as can hypothyroidism and diabetes.

Signs and symptoms of vitamin B6 deficiency include:

• peripheral neuropathy with tingling, numbness, and pain in the hands and feet
• anemia
• seizures
• depression
• confusion
• a weakened immune system

In rare cases, vitamin B6 deficiency may lead to a pellagra-like syndrome, such as:

• seborrheic dermatitis
• inflammation of the tongue, or glossitis
• inflammation and cracking of the lips, known as cheilosis

In infants, seizures may persist even after treatment with anticonvulsants.

Some deficiencies, like peripheral neuropathy, can be lifelong.

Between 28 and 36% of people in the United States take vitamin supplements containing vitamin B6. Supplements are available in capsule or tablet form.

Most people of all ages in the U.S. consume sufficient B6 and do not require supplements.

Those who are more likely to have low levels of B6 include:

• people who drink excess alcohol
• people with obesity
• people who are pregnant or breastfeeding

There is no evidence of any adverse effect from consuming too much vitamin B6 in food.

However, evidence has shown that taking between 1 and 6 grams of oral pyridoxine a day for 12 to 40 months may be linked with severe, progressive sensory neuropathy and a loss of control of body movement.

The 2015 to 2020 Dietary Guidelines for Americans recommend that most nutrients should come from foods. They encourage consumption of a balanced diet with nutrient-dense foods and plenty of dietary fiber.

Vitamin B6 is an important vitamin for many processes in the body, including the nervous system and metabolism. The body does not store this vitamin, so people need to get some from their diets each day.

Most Americans get sufficient vitamin B6 from their diets. If not, a doctor may recommend dietary changes or taking vitamin B6 supplements.

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Vitamin B6 is important for the full functioning of the body. The substance belongs to a group of 6 chemical compounds similar in structure, the most active form of which is pyridoxal phosphate. It is involved in cellular metabolism, helps relieve stress and fatigue, alleviates the condition in diseases of the joints and heart. However, you can get it only with food, since this vitamin is practically not synthesized by the human body. In order not to face its deficiency, you need to know what, in what quantities and when to use.

Content:

• What is it?
• What does the body need?
• Need
• What products contains?
• Vitamin B6 deficiency and excess: effects and symptoms

What is it?

This substance belongs to the group of water-soluble, heat-resistant vitamins and consists of several compounds: pyridoxine, pyridoxal, pyridoxamine and their phosphates. It was first discovered in 1935, and after 3 years artificially synthesized. Outwardly, it resembles an odorless white powder, which is destroyed in a microwave oven, in an alkaline environment, and during grain processing. However, it is not afraid of heating, and therefore it is preserved in full during the preparation of products.

In the human body, vitamin B6 is also formed due to the bacteria of the intestinal flora. However, its quantity is small and cannot cover the daily need. As a result, it is important to regularly get the norm through food. Part of its volume is absorbed from the small intestine and stored in the liver, and the excess is excreted in the urine.

What does the body need?

The role of vitamin B6 cannot be overestimated. Pyridoxal phosphate is involved as a cofactor in more than 100 reactions in the human body:

• synthesis of hemoglobin, taurine, insulin and some sex hormones;
• carbohydrate metabolism;
• breakdown of glycogen to glucose;
• production of polyunsaturated fatty acids;
• absorption of amino acids;
• stabilization of cholesterol levels;
• generation of erythrocytes;
• conversion of tryptophan to vitamin B3;
• the formation of adrenaline, serotonin and norepinephrine;
• generating antibodies;
• keratin production for hair health;
• regulation of the functioning of the nervous system.

And this is only part of what vitamin B6 is responsible for. However, even on these points it is already clear that its lack leads to various failures.

In addition, you need to know why vitamin B6 is needed by the body of different people. So, if we consider women, then the substance primarily affects their hormonal levels, helps to improve the condition of the hair and reduce hair loss. In addition, this need increases significantly during pregnancy.

B6 is no less useful for men as a cholesterol regulator. This reduces the risk of atherosclerosis and heart disease. In children with a lack of pyridoxal phosphate, immunity deteriorates sharply, the emotional state becomes unstable.

Vitamin B6 is actively used by athletes as a supplement responsible for the synthesis of neurotransmitters and the absorption of amino acids. Deficiency leads to metabolic disorders, slowing down muscle growth and burning subcutaneous fat.

Need

The daily amount of vitamin B6 depends on age, gender and other characteristics, and therefore varies:

• infants 0. 5–0.6 mg;
• children – 1.6-2 mg;
• adult men – 2 mg;
• women – 1.8 mg;
• pensioners – 2-2.2 mg.

The need for pyridoxal phosphate increases with prolonged physical exertion and severe stress. Therefore, for example, when passing a session or in the presence of depression, the substance is taken in a volume of 10-15 mg / day. Athletes and bodybuilders increase the dose to 20 mg. The required amount during pregnancy is determined by the doctor, but usually it is in the range of 0.5-0.7 mg.
With a lack of vitamin deficiency, vitamin deficiency develops. Exhausting workouts, prolonged stressful situations, indigestion, unbalanced nutrition and alcohol abuse lead to this.

What products contains?

The following herbal products are desirable to include in the diet on an ongoing basis:

• sunflower seeds;
• walnuts, hazelnuts and pistachios;
• barley, rice, buckwheat and wheat;
• soybeans and beans;
• spinach;
• potatoes, bell peppers, garlic and horseradish, tomatoes, cabbage;
• lemons, oranges, avocados, bananas, cherries.

In addition, vitamin B6 is also present in animal foods. So, it is enough in mackerel, salmon, pink salmon and tuna. From meat it is worth giving preference to beef, turkey and chicken. Offal can also be included in the menu – heart and liver. Complement the list of eggs and dairy products.

Vitamin B6 deficiency and excess: consequences and symptoms

A significant lack of vitamin B6 in adults leads to various diseases, including:

• gastrointestinal disorders;
• erythema, dermatitis, glossitis and other skin diseases;
• polyneuritis and convulsions;
• mental disorders;
• hypochromic anemia and other blood pathologies;
• kidney stones;
• reduced immunity.

The first symptoms may be a loss of appetite, convulsions, dry skin over the eyebrows and cracks in the corners of the lips, nausea and vomiting. The person becomes emotionally unstable, stays in an irritable state, often accompanied by insomnia. At the same time, he has low efficiency, constant lethargy and drowsiness. In addition, peeling of the skin, the appearance of acne and dermatitis begin to bother. Gradually develop conditions such as conjunctivitis, stomatitis, flatulence.

Children have similar symptoms: they become irritable and excitable, experience weakness, abdominal pain, suffer from anemia, convulsions and vomiting. Growth retardation or frequent diarrhea is characteristic. Gradually, seborrheic dermatitis or anemia occurs.

Vitamin overdose has other symptoms. It is characterized by the appearance of polyneuropathy with signs of numbness and loss of sensation in the limbs, decreased tendon reflex, problems with walking and damage to the central nervous system. Such problems are observed with prolonged and uncontrolled use of synthetic vitamin B6 for 6-12 months.

It is worth carefully monitoring the level of adermin in the body:

• athletes;
• pregnant and lactating women;
• persons with impaired absorption of nutrients in the gastrointestinal tract, as well as after gastric resection, with diarrhea and liver diseases;
• people with Parkinson’s disease taking levodopa;
• elderly;
• lovers of tea and coffee, spicy products;
• for vegetarians and malnourished, starving people.

In addition to food, it can be consumed in the form of drugs. They are divided into two types: multivitamins and monocomplexes. In the first case, you take a vitamin complex, which, along with vitamins B6, includes other useful substances. Monopreparations are built exclusively on the use of a specific element in its pure form. A nutritionist will help you choose the right one, he will also make a competent diet.

It is important to understand that the content of the vitamin in the capsule exceeds the daily allowance. Therefore, as a rule, take 1 pc. along with meals, drinking non-carbonated water. The time of day doesn’t matter. The course usually takes 3-4 weeks, after which a 14-day break is recommended. Side effects are practically absent. You can get them only by repeatedly exceeding the dosage indicated in the instructions. In this case, insomnia, dizziness, and palpitations may occur. In this state of affairs, the drug is stopped and consult a doctor.

Vitamin B6 can be supplemented with magnesium, which promotes better penetration into cells. It also combines with folic acid and B12. In combination with calcium, it has a positive effect on the functioning of the heart, with B9restores the central nervous system and relieves anemia. Hormonal contraceptives, drugs for tuberculosis, asthma and epilepsy can weaken the effectiveness.

List of sources used:

1. Gorbachev, VV Vitamins, micro- and macroelements: reference book / VV Gorbachev, VN Gorbacheva. – Minsk: Book House; Interpressservice, 2002.
2. Noskov, GN The main stages in the development of the study of microelements and microelementoses in Russia / GN Noskov, VI Chernov, AN Merzha // Ecological systems and devices. — 2010.
3. Romanovsky, V.E. Vitamins and vitamin therapy / V.E. Romanovsky, E.A. Sinkov. – Rostov n / a: Phoenix, 2000.
4. Shvedova, V.N. Biochemistry / V.N. Shvedova, V.P. Komov. – M.: Bustard, 2004.
5. McColgan, P. , & Tabrizi, S. J. (2018). Huntington’s disease: a clinical review. European journal of neurology, 25(1), 24–34. https://doi.org/10.1111/ene.13413

Vitamin B6 for the body: its importance and benefits

Contents

• 1 Why vitamin B6 is prescribed
• 2 Why vitamin B6 is needed
  • 2.1 Improving skin condition
  • 2.2 Improving immunity
  • 2.3 To improve the functioning of the heart, blood vessels, liver

900 40 3 What foods contain vitamin B6

• 4 Daily value
• 5 Deficiency and overdose
  • 5.1 Chapped lips
  • 5.2 Poor tongue condition
  • 5.3 Bad mood
  • 5.4 Extreme fatigue
  • 5.5 Pain in the extremities
  • 5.6 Seizures
• 6 Medical advice

Vitamin B6 is involved in the functioning of many processes in the body. actively participates in the work of the nervous and immune systems, improves the general condition. It is primarily a metabolic stimulant, involved in one hundred enzymatic reactions. It is a water-soluble vitamin, so it will not stay in the body. All B6 vitamins support the body in converting foods into glucose.

Usually in our diet it is sufficient for the functioning of the whole organism. However, this does not exclude that it can not be taken additionally as food supplements. The trace element is not enough in most cases due to a deficiency of B9 and B12.

Why is vitamin B6 prescribed?0041

Pyridoxine relieves inflammation because it has antioxidant properties. Due to this, the vitamin is used to protect against cancer, chronic diseases, deterioration of the heart.

What vitamin is needed for

Vitamin B6 is easy to understand why, it is used in the presence of various problems associated with the work of several body systems at once.

There are main signs of a lack of this trace element, let’s consider them in more detail.

Improvement of the skin condition

Lack of vitamin B6 is harmful for women, as it leads to the development of skin diseases. The most well-known problem is the rash, which is characterized by intense itching. Rashes can form on the face, chest and neck. One of the valuable properties for women is to strengthen hair and improve their overall appearance.

Deficiency causes rashes due to low production of collagen, the compound that keeps skin healthy. After B6 is added to the diet, there is a high probability of saving yourself from severe itching and an unpleasant rash. It is necessary to take it only after consulting a doctor who will calculate the dose of admission, in some situations it may be necessary to use more than the prescribed norm.

Immunity boost

Strong immunity guarantees good health, vitality and energy. A strong immune system protects against many colds, infections and the spread of inflammation. When the body does not have enough vitamin B6, this will lead to a decrease in immunity.

According to doctors, pyridoxine deficiency contributes to a decrease in antibodies involved in the defense against viruses. Also, its deficiency affects the limited production of white blood cells involved in the immune system and allowing the body to respond correctly to the spread of infection. Our immunity does not work properly in the presence of colds and inflammatory diseases. Therefore, all doctors prescribe vitamin B6 in large volumes to increase immunity and also to normalize the central nervous system. Since vitamin B6 is involved in the production of hemoglobin, which helps to improve memory and increase efficiency.

To improve the work of the heart, blood vessels, liver

If there are disorders of the heart, then the use of this vitamin will not allow blood to clot, prevents the development of heart diseases. It also contributes to the normalization of pressure and good functioning of the liver. Its complex use preserves glycogen, prevents cholesterol from accumulating, maintains an optimal amount of fluid.

What foods contain vitamin B6

The trace element is useful, but it does not stay in the body for a long time, in order to maintain the desired level and replenish its amount, a certain diet is needed. Many products contain it in abundance:

• Pork
• Beef
• Turkey
• Chicken
• Red fish
• Potato
• Pistachio
• Banana
• Brussels sprouts
• Banana
• Lentils
• Sunflower seeds
• Avocados
• Prunes
• Sweet peppers

Doctors’ recommendations show that various types of meat are more easily absorbed by the body than plant foods. Therefore, for those who do not like to eat animal meat, it is advisable to use nutritional supplements. Plant foods such as grains, peas, carrots, tomatoes, soybeans, cereals, fruits, berries, greens also contain a lot of this vitamin.

Daily allowance

The norm of vitamin B6 should be 2 mg for men and women, pregnant women 4 mg, children from 0.4 to 2 mg. Since it is contained in almost all products, it is quite possible to satisfy its deficiency. Especially during pregnancy, the woman’s body needs to replenish this vitamin, and the growing child’s body also needs it.

Deficiency and overdose

Irritability, insomnia, sleep disturbances, apathy, lack of appetite, worsening of the gastrointestinal tract appear without significant reasons. The skin begins to dry, the condition of the hair worsens, stomatitis, flatulence and conjunctivitis appear. In children, deficiency is expressed in hyperexcitability, the appearance of seizures, stunting, anemia and bouts of diarrhea.

Deficiency is difficult to obtain, because this vitamin is produced in the intestines. The problem with deficiency occurs in the form of chronic stress, excess protein, the use of certain drugs. Also, with regular alcohol abuse and smoking, deficiency develops.

Chapped lips

Vitamin B6 deficiency can be a precursor to a common problem like cheilosis. Its main symptoms are the appearance of severe swelling, sharp reddening of the lips, cracks. There are advanced cases when their bleeding and the appearance of pus are observed.

This brings great discomfort and great discomfort, accompanied by pain when eating. To get rid of this, it is enough to eat foods containing this vitamin. In addition to B6 deficiency, lips are also cracked from a lack of vitamins B9, B12, from a strong wind.

Poor condition of the tongue

If there is a lack of vitamin B6, this is often accompanied by a marked deterioration in the condition of the tongue. When there is a deficiency of this vitamin, swelling, pain, inflammation and redness are observed. This affects the appearance of difficulties with swallowing and chewing, interferes with the conversation. To solve this misfortune, it will be enough to use supplements containing the right amount of vitamin B6.

Bad mood

Lack of vitamin B6 also affects the psychological and internal state. When a trace element is not enough, you can immediately notice that a person appears to become irritable, he has a growing sense of anxiety and he can fall into a depressive state. All this suggests that pyridoxine is actively involved in the production of the important hormone serotonin, which reduces the feeling of excitement and protects against the development of mental disorders. A lot of research has been conducted confirming the impact of B6 on the psychological state: the use of a trace element in the diet helps to improve it. Also, its constant use is beneficial for women suffering from changeable mood and increased irritability.

Severe fatigue

Fatigue may indicate a lack of vitamin B6. This is due to the fact that it is involved in the production of hemoglobin, which delivers oxygen to all tissues and organs. Anemia is a disease characterized by severe, severe fatigue and lack of oxygen in the tissues. It is noted that the replenishment of the trace element normalizes sleep, relieves insomnia and improves brain function.

To solve the problem, vitamin PLP should be taken with great efficiency. Despite this fact, supplements with this formula are generally not sold in the pharmacy. When buying any drugs, you should always carefully read the composition and instructions.

Pain in the limbs

Low levels of vitamin B6 can lead to tingling and pain in the legs and arms. This happens when the nerves are disturbed, when there may be difficulty in movement. Vitamin B6 for men helps to increase perseverance, strengthen muscles, and helps to achieve optimal weight. It is especially useful for those who regularly engage in training, during which endurance and a large supply of energy and strength are needed. For the elderly, it provides strength to blood vessels, joints, and prevents bone fragility.

The sensation of pain is eliminated by adding the active ingredient to the diet. It also occurs due to an excess of vitamin B6 intake, only a specialist consultation can help here. The use of vitamin B6 is especially desirable for athletes and the elderly. When engaging in physical activity, we need stamina, energy and vigor, which decrease markedly at the end of training. Also, the vitamin maintains the necessary level of energy reserve, helps to strengthen muscles due to the absorption of protein.

Seizures

They appear for many reasons, but the main one is the lack of trace element B6. If it is very small, the body begins to produce a small amount of the right amount of GABA, which contributes to disruption of the brain. Spasms appear, and muscles contract sharply. In severe cases, a person even loses consciousness.

Newborns are more prone to spasms, in adults they appear due to pregnancy, liver disease, and alcohol abuse.

An overdose of vitamin B6 is very rare, it is absorbed quite well at any age. If you abuse the correct dose of taking pills, then intoxication of the body, liver dystrophy and allergic reactions can occur. An excess serves the formation of allergies, an increase in headaches and dizziness. The pressure drops, the temperature rises, the person begins to feel sick, the person feels weakened, the fever increases with chills, tinnitus appears. One of the reasons for the development of anemia may be precisely an overdose of vitamin B6, where movements are disturbed and numbness begins. Heart failure, vascular thrombosis and anaphylactic shock are also common cases of overabundance.

Doctors’ advice

The benefits of vitamin B6 are high: it must be in sufficient quantity, because this trace element is needed by the whole body. It must enter the body constantly, the use of foods containing it and nutritional supplements will help in this.

Doctors most often prescribe vitamin B6 in combination with B1 and B12 for disorders of the nervous system. Before buying supplements, it is best to consult, as group B substances cannot be taken on their own.

Drugs should be taken one to three times a day after meals with plenty of water. If only one capsule per day is taken, then it should be taken in the morning. Depending on the specific case, the dosage is always selected individually. When there are serious malfunctions in the body, then a norm is prescribed that exceeds the daily dose. Should not be consumed with coffee, dairy or alcohol for easy absorption

Excellent digestion with many foods. Magnesium along with it is well absorbed and promotes better penetration into cells.