This article discusses Vitamin B6 (Pyridoxine) and the health benefits it offers. It also explores the possible side effects of low vitamin B6 intake and signs of deficiency. This important vitamin is essential for healthy heart functioning and plays a critical role in maintaining the immune system. In addition, it is necessary for normal nervous system function.
What is Vitamin B6 (Pyridoxine)?
Vitamin B6 is one of the B vitamins and a vital nutrient for your body. This vitamin group comprises six chemically similar compounds that can be interconverted in your biological system. When you take vitamin B6, you can look forward to many benefits.
Pyridoxine is vital for producing hemoglobin, the substance that carries oxygen in red blood cells. It also helps maintain blood sugar levels. It is also known to improve mood and support the immune system. Vitamin B6 also benefits your liver, skin, and nervous system.
Vitamin B6 is a water-soluble vitamin that belongs to the vitamin B complex. It is needed for the biosynthesis of blood cells and synthesizing antibodies and neurotransmitters. It is also crucial for the maintenance of hemoglobin levels in the blood. Low hemoglobin levels can result in excessive tiredness and exhaustion.
Foods rich in vitamin B6 include enriched grains and cereals. However, many people do not consume adequate amounts of these foods. Because of this, supplements may be necessary to ensure the proper intake of this vital vitamin.
Health Benefits of Vitamin B6
Vitamin B6 is necessary for human health. The body does not produce it, so it must be obtained from foods or supplements. Most healthy adults get enough vitamin B6 from their diet. It is found in many whole foods, including meat, poultry, seafood, vegetables, and grains. The recommended daily allowance is 100 milligrams. A single serving of canned chickpeas has about 1.1 milligrams of vitamin B6. A serving of roasted chicken breast has nearly half that amount.
Pyridoxine also helps your immune system by producing antibodies against infections. It also helps produce new red and white blood cells, critical in your body's defense against disease. In older adults, low levels of vitamin B6 are associated with weak immune responses. Therefore, ensuring adequate vitamin B6 intake is crucial for optimal health.
In addition, a good amount of vitamin B6 can benefit your heart, brain, and sleep cycle. It can also reduce the symptoms of rheumatoid arthritis, anemia, and kidney stones. It can also improve your mood.
Another reason for taking vitamin B6 supplements is that they can improve mood and memory in older adults. However, whether it can improve mood and cognitive function in healthy people is unknown. There are also conflicting reports about the benefits of vitamin B6 supplements in people with dementia. Some women may benefit from taking vitamin B6 supplements to alleviate the symptoms of PMS.
Side Effects
Foods high in vitamin B6 are rice, raisins, spinach, and ground beef. However, it is essential to note that taking too much of this vitamin can be toxic. It can cause nerve damage and skin rashes. High doses can cause nausea, abdominal pain, decreased appetite, and elevated liver function tests.
Women commonly use vitamin B6 to relieve nausea during pregnancy, but they need to be careful not to overdose on the vitamin. Studies have shown that excessive intake of the vitamin during pregnancy can cause congenital disabilities and an increased rate of seizures in newborns. In addition to the side effects listed above, it can cause numbness and muscle pain.
If you take a vitamin B6 supplement, follow the manufacturer's directions. In particular, if you are pregnant or have a low-meat diet, it is best to talk to your healthcare provider before taking any vitamin supplements. You can also get vitamin B6 supplements in the form of injections.
Signs of Deficiency
Vitamin B6 is needed by the body to produce collagen, the protein that gives skin strength and elasticity. A deficiency can cause this protein to break down and cause various skin disorders. Some common signs of a vitamin B6 deficiency include irritability, abnormal hearing, jerking legs, convulsions, and impaired immune function. These symptoms are usually preventable with a healthy diet, but a supplement may be necessary in some cases.
Another sign that you may be deficient in vitamin B6 is unusual fatigue. A deficiency in vitamin B6 can reduce the production of white blood cells, which regulate the immune system. This vitamin also helps produce the protein interleukin-2, which directs the function of white blood cells. People with autoimmune disorders may be at greater risk for vitamin B6 deficiency.
Other conditions that can lead to vitamin B6 deficiency include alcohol dependence and kidney disease. A lack may also be caused by genetic disorders, malabsorption syndromes, and certain antiepileptic drugs. In rare cases, a vitamin B6 deficiency may occur in patients with anemia.
A deficiency in vitamin B6 may manifest as a mild or moderate deficiency, with no apparent symptoms. However, if a deficiency is severe, it can lead to peripheral neuropathy and a pellagra-like syndrome. This type of deficiency may also cause seizures and skin rashes.
Nutrition Source of Vitamin B6 (Pyridoxine)
Foods rich in vitamin B6 include organ meats such as the beef liver. Similarly, fish such as salmon and tuna contain large amounts of vitamin B6 and can be a good source of the vitamin. You can also find vitamin B6 in beans and legumes like chickpeas.
- Chickpeas, canned, one cup: 1.1mg - 65% of the Daily Value (DV)
- Beef liver, pan-fried, three ounces: 0.9mg - 53% of the DV
- Tuna, yellowfin, fresh, cooked, three ounces: 0.9mg - 53% of the DV
- Salmon, sockeye, cooked, three ounces: 0.6mg - 35% of the DV
- Chicken breast, roasted, three ounces: 0.5mg - 29% of the DV
- Breakfast cereals, fortified with 25% of the DV for vitamin B6: 0.4mg - 25% of the DV
- Potatoes, boiled, one cup: 0.4mg - 25% of the DV
- Turkey, meat only, roasted, three ounces: 0.4mg - 25% of the DV
- Banana, one medium: 0.4mg - 25% of the DV
- Marinara (spaghetti) sauce, ready to serve, one cup: 0.4mg - 25% of the DV
- Ground beef, patty, 85% lean, broiled, three ounces: 0.3mg - 18% of the DV
- Waffles, plain, ready to heat, toasted, one waffle: 0.3mg - 18% of the DV
- Bulgur, cooked, one cup: 0.2mg - 12% of the DV
- Cottage cheese, 1% low-fat, one cup: 0.2mg - 12% of the DV
- Squash, winter, baked, cup: 0.2mg - 12% of the DV
- Rice, white, long-grain, enriched, cooked, one cup: 0.1mg - 6% of the DV
- Nuts, mixed, dry-roasted, one ounce: 0.1mg - 6% of the DV
- Raisins, seedless, ½ cup: 0.1mg - 6% of the DV
- Onions, chopped, ½ cup: 0.1mg - 6% of the DV
- Spinach, frozen, chopped, boiled, ½ cup: 0.1mg - 6% of the DV
- Tofu, raw, firm, prepared with calcium sulfate, ½ cup: 0.1mg - 6% of the DV
- Watermelon, raw, one cup: 0.1mg - 6% of the DV
Takeaway
If you have low levels of Vitamin B6, you should consider consuming foods high in Vitamin B6. These foods can provide your body with this essential nutrient and other micronutrients. Other food choices that boost your vitamin B6 intake include pistachios and sunflower seeds.
It is safe to take Vitamin B6 in doses of 100 mg or less daily, as long as you consult your doctor before starting a supplement. However, it is essential to remember that high amounts of Vitamin B6 can be toxic. High dosages can cause irreversible nerve damage and cause symptoms such as skin rashes and numbness. In addition, excessive B6 intake has been linked to peripheral neuropathy, a condition in which nerve cells in the arms and legs become debilitated.
Some people take Vitamin B6 supplements because they can help improve the effectiveness of certain medications. However, they should avoid taking this vitamin if they take certain medications, including levodopa, which is used to treat Parkinson's disease. It can also interact with birth control pills and estrogenic herbal supplements.
