Vitamin B6
WHAT IS VITAMIN B6?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a vital role in various bodily functions. It helps with the metabolism of proteins, fats, and carbohydrates, converting them into energy. Vitamin B6 is also essential for the production of neurotransmitters like serotonin and dopamine, which are important for mood regulation, brain function, and sleep. Additionally, it supports immune health, helps form red blood cells, and is involved in the synthesis of hemoglobin.
WHICH FOODS CONTAIN VITAMIN B6?
Meat, such as beef, chicken, turkey breast, or fish, as well as milk and milk products, avocado, potatoes, and nuts, are rich in vitamin B6.
WHAT ARE THE BENEFITS OF TAKING B6?
Improve mood
Pyridoxal phosphate is involved in the production of messenger substances for the nervous system, such as serotonin, dopamine, or histamine that can help regulate mood and even aid sleep. Some research suggests that high doses of B6 may be effective at reducing anxiety and other mood disorders.
Immune system
Vitamin B6 plays a key role in the production of T lymphocytes and interleukins. Its deficiency leads to a decrease in immunity, including the formation of serum antibodies.
Help with PMS
There is evidence to suggest taking vitamin B6 supplements can ease some of the effects of premenstrual syndrome, including: Breast tenderness, depression and anxiety.
EXPERT ADVICE
NASSIM JAMALZADEH
"Taking vitamin B6 is particularly important because vitamin B6 is involved in various metabolic processes (such as in amino acid metabolism or fat metabolism). Also, vitamin B6 contributes to the regulation of hormonal activity and is important for the immune system."
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FAQS ABOUT VITAMIN B6
This varies from person to person. If you consume plenty through your diet and can, therefore, cover your daily needs, additional intake is not necessary. It's best to ask your doctor and have regular blood work done.
This depends mainly on gender and age, as well as other factors, such as whether you are pregnant, breastfeeding, or have any illnesses. However, the NHS (National Health Service) recommends a daily amount of 1.4-1.6 mg. It’s important to note that the NHS provides recommended and not maximum amounts.
Only when vitamin B6 is taken in high doses (i.e., more than 500 mg )over a longer period of time can it reach chronic overdose levels (with consequences including nerve damage). Symptoms include fatigue, signs of paralysis, inflammation of the skin, and disturbances in temperature sensation. However, studies have also shown that a very high dose of vitamin B6 can reduce the development of dementia.
