Extremely important for the body, vitamin B6 plays an irreplaceable role in everyone’s nutrition. This vitamin is obtained from foods but can also be taken as a dietary supplement.

Function

Pyridoxine, better known as vitamin B6, is essential for the body. It converts proteins into amino acids which are fundamental for muscle formation. The vitamin helps lipid metabolism for better responsiveness of the central nervous system. In addition, tryptophan (responsible for serotonin) is converted into niacin (responsible for carbohydrate maintenance) through vitamin B6.

What It Is For

Vitamin B6 is ideal for the recovery of skin problems such as eczema and important allergies in adults and children. Furthermore, it is also responsible for:

Energy production: Converts carbohydrates and proteins into energy for motivation in daily activities. Controls blood sugar: People with diabetes benefit from vitamin B6 as it helps control blood glucose levels. Red Blood Cells: Helps in the production of red blood cells (erythrocytes) in the blood and helps increase platelets. Nervous System: Assists in the production of central nervous system cells and increases concentration ability in people with ADHD. For Pregnant Women: Reduces the incidence of nausea and morning sickness during pregnancy by helping with hormonal balance. In addition to promoting proper fetal development, it lowers the risk of postpartum depression. PMS Symptoms: Regulates hormonal levels and alleviates the undesirable symptoms of PMS. Vitamin B6 can be taken in capsules.

Additionally, vitamin B6 prevents important diseases such as arteriosclerosis (buildup of fat in the arteries and veins). People with depression problems should use vitamin B6 because it increases serotonin levels, the happiness hormone. Metabolism becomes much more efficient with the ideal doses of vitamin B6.

Excessive organ fats are eliminated more easily, as well as localized fats. It is recommended to consume foods with vitamins before workouts at the gym for this purpose. This vitamin also relieves migraines, prevents cancer of various origins, especially prostate cancer, and is excellent for improving vision.

Sources of Vitamin B6

Several foods are sources of vitamin B6, including fruits like banana, watermelon, prunes, grapes, sweet oranges, and various fruits rich in healthy fats such as avocado and mango, for example. Other foods are also excellent sources of B6:

  • Eggs
  • Liver
  • Cereals
  • Potatoes and Sweet Potatoes
  • Lean meats (chicken, beef, and pork)
  • Fish (tuna)
  • Brewer’s yeast

Vegetables are the main foods to be consumed to ensure adequate B6 nutrition. They are ideal for eating raw, which releases the highest possible concentration of this vitamin. Meats should be cooked rare or medium-rare to avoid degradation of the B6 enzyme. The vitamin breaks down at high temperatures, so the best way to consume foods rich in B6 is as little cooked as possible.

Deficiency

Vitamin B6 deficiency can cause various problems, among them preeclampsia in pregnant women. Usually, the lack of vitamin B6 is not serious, but it is not common to occur. Individuals should make sure they are consuming an adequate amount of B6-rich foods, such as meats, for example. People who consume alcohol regularly may have a greater reduction of this vitamin because alcohol slows down the metabolism, preventing the absorption cycle in the body. Lack of this vitamin also causes increased or the appearance of dandruff, severe anemia in children and adults, mouth and gum lesions, weakness, and stomatitis. The ideal intake levels of vitamin B6 are:

  • Babies: Over 0.1
  • Children: Over 0.5
  • Men: Over 1.0
  • Women: Over 1.0
  • Pregnant women: 1.9
  • Breastfeeding women: Over 2.0

Increase of Vitamin B6

Excess vitamin B6 is caused by the body’s failure to absorb and high consumption of products containing a large amount of B6. This excess is rare but affects people with this deficiency. This excessive increase causes tremors, absences, seizures, and irritability. The use of vitamin B6 can be combined with other vitamins to enhance its increase in individuals with a significant deficiency. Ideally, the vitamin should be used together with folic acid to prevent heart diseases. A non-significant increase of B6 would also not cause side effects, just seek guidance from a professional to get the right daily dose.

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