There is a lot to cover, but here is the most useful vitamin B6 information you will ever need; given to you in a straightforward article for your ease.
Like all B vitamins, vitamin B6 has many benefits for the body! Vitamin B6, or pyridoxine, helps the central nervous system and metabolism. Specifically, this vitamin converts food into energy and helps create neurotransmitters such as serotonin and dopamine.
Vitamin B6 is one of the eight B-complex vitamins. This group of vitamins is essential for the proper functioning of cells. They support metabolism, keeping cells healthy and creating blood cells.
Pyridoxine is a water-soluble vitamin, which means it dissolves in water. The body does not store this vitamin and releases excess in the urine. Therefore, every person should get enough vitamin B6 every day.
According to small studies, combining vitamin B12, B6, and folate may contribute to slowing cognitive decline and memory loss. For this reason, experts believe that vitamins can help lower the risk of stroke, Alzheimer’s disease and depression, according to an article published in the October 2004 issue of the Canadian Medical Association Journal.
What is vitamin B6?
Pyridoxine is essential for the metabolism of proteins, fats and carbohydrates. In addition, it plays an important role in the creation of red blood cells and neurotransmitters.
Vitamin B6 cannot be produced naturally by the body. Therefore, it must be obtained from food or supplements.
Most people get enough pyridoxine from their diet, but there are some people who are deficient.
What role does vitamin B6 play in the body?
Vitamin B6 is involved in the production of haemoglobin, the protein in the blood that carries oxygen throughout the body.
Pyridoxine also plays an important role in the healthy development of the brain (in children) and its normal functioning (for people of all ages). In addition, it supports the production of serotonin (the hormone that regulates mood) and norepinephrine (the hormone that helps the body cope with stress). Pyridoxine helps the body produce melatonin, the hormone that regulates the biological clock and sleep.
Vitamin B6 information – Benefits
Vitamin B6 benefits people suffering from depression. Just like vitamin B12, vitamin B6 helps improve mood. This is partly due to the fact that this vitamin is essential for the creation of emotion-regulating neurotransmitters such as dopamine, serotonin and gamma-aminobutyric acid (GABA).
Pyridoxine may also help reduce the high blood levels of the amino acid homocysteine. Too much homocysteine can cause depression.
However, B6 cannot be used to prevent or treat depression directly.
Vitamin B6 benefits brain health
Pyridoxine can help improve brain function and prevent Alzheimer’s disease.
On the one hand, B6 can lower high levels of homocysteine in the blood. Homocysteine at an abnormally high level may increase the risk of developing Alzheimer’s disease.
According to a study of 156 adults with high levels of homocysteine and mild cognitive impairment, high doses of B6, B12 and folate (B9) reduced levels of homocysteine and residues in some regions of the brain that are vulnerable to Alzheimer’s.
It can facilitate the production of haemoglobin, thus preventing and treating anaemia.
Pyridoxine may be useful in preventing and treating anaemia caused by deficiency due to its role in haemoglobin production. Haemoglobin is the protein that supplies cells with oxygen. If the haemoglobin is low, the cells do not receive enough oxygen. As a result, the affected person may end up suffering from anaemia and may feel weak or tired.
According to studies, a low level of B6 can cause anaemia, especially in pregnant women and those of childbearing age. However, experts believe that B6 deficiency is rare in most healthy adults. Therefore, research on the use of B6 to treat anaemia is limited.
Vitamin B6 benefits for treating the symptoms of PMS
Absolutely important news for women: Vitamin B6 can treat the symptoms of PMS, such as anxiety, depression and irritability. According to the researchers, the explanation could be that this vitamin helps create neurotransmitters that improve mood.
Vitamin B6 benefits for treating nausea during pregnancy
For decades, pyridoxine has been used to treat nausea and vomiting during pregnancy. Researchers do not fully understand why vitamin B6 annihilates nausea in the morning, but this may be due to the fact that an adequate level of B6 plays several vital roles in maintaining a healthy pregnancy.
Pyridoxine can prevent clogged arteries and reduce the risk of heart disease
Vitamin B6 can prevent clogged arteries, thus minimizing the risk of heart disease.
Research suggests that people with low levels of vitamin B6 in their blood have an almost double risk of suffering from heart disease compared to those with higher levels of B6. The probable reason could be that B6 has an important role in lowering the high level of homocysteine associated with several disease processes, including heart disease.
Vitamin B6 benefits for cancer prevention
Another important aspect is that B6 can reduce the risk of developing certain types of cancer. Doctors do not know exactly why B6 can help prevent cancer, but they suspect it is related to its ability to fight inflammation that can contribute to the development of cancer and other chronic diseases.
Vitamin B6 benefits eye health and can prevent eye disease.
Pyridoxine can help prevent eye disease, especially age-related macular degeneration, a vision problem that affects older adults. Studies have linked high levels of homocysteine in the blood to an increased risk of age-related macular degeneration.
Because B6 helps reduce high levels of homocysteine in the blood, the risk of developing this disease can be reduced by getting enough B6.
It can help treat the inflammation that causes rheumatoid arthritis.
Vitamin B6 can help reduce the symptoms associated with rheumatoid arthritis. High levels of inflammation in the body that are caused by rheumatoid arthritis can cause low levels of vitamin B6.
However, it is not known exactly whether B6 supplements decrease inflammation in people with this condition.
Protects against the effects of air pollution
A study published in 2017 showed that vitamin B6 could help protect people from the harmful effects of air pollution by reducing the impact of pollution on the epigenome. Following this discovery, the researchers hope they can take new steps to prevent epigenetic changes that may occur from exposure to polluted air.
The World Health Organization reported that in 2016, 91% of the world’s population lived in areas where official air quality requirements were not met.
Sources of vitamin B6
Most foods contain certain amounts of vitamin B6. Therefore, people who have a balanced diet do not tend to develop B6 deficiency. Deficiencies can be caused by certain medical conditions and medications.
Foods rich in vitamin B6 include:
– chickpeas (1 cup) provide 1.1 milligrams (mg) or 65% of the daily value (VZ)
– Beef liver (85 grams) provides 0.9 mg or 53% of VZ
– Tuna with yellow wings (85 gr) offers 0.9 mg or 53% of VZ
– Fried chicken breast (85 gr) provides 0.5 mg or 29% of VZ
– Potatoes (1 cup) provide 0.4 mg or 25% of VZ
– Banana (average) provides 0.4 mg or 25% of VZ
– Tofu (half a cup) provides 0.1 mg or 6% of VZ
– Walnuts (30 gr) provide 0.1 mg or 6% of VZ
Other foods rich in vitamin B6:
– fortified foods, such as breakfast cereals
– salmon
– turkey meat
– sailor sauce
– beef
– cottage cheese
– zucchini
– rice
– raisins
– Onions
– spinach
– watermelon
Vitamin B6 supplements
Supplements are available as capsules or tablets. The researchers say there is no evidence of any negative effects from consuming too much B6 in food.
However, it has been shown that taking 1 to 6 grams of oral pyridoxine a day for 12 to 40 months can cause severe and progressive sensory neuropathy.
What are the symptoms of vitamin B6 deficiency?
B6 deficiencies are uncommon in most developed countries. However, pyridoxine deficiency can develop if a person has poor intestinal absorption or takes anticonvulsants, corticosteroids, estrogen or other medications.
Many B6 deficiencies are associated with low levels of other B vitamins, such as vitamin B12 and folate.
In addition, excessive long-term alcohol consumption can eventually lead to B6 deficiency, as can diabetes and hypothyroidism.
Signs and symptoms of vitamin B6 deficiency include:
– peripheral neuropathy that causes tingling, numbness and pain in the hands and feet
– anaemia
– convulsions
– depression
– confusion
– a weakened immune system
In rare cases, vitamin B6 deficiency can lead to a pelagic-like syndrome, such as:
– seborrheic dermatitis
– inflammation of the tongue or glossitis
– inflammation and cracking of the lips, known as cheilitis
In infants, seizures may persist even after treatment with anticonvulsants. Some deficiencies, such as peripheral neuropathy, can last a lifetime.
