Vitamin B6 helps red blood cell formation and strengthens
the immune system. Learn about different food sources containing vitamin B6.
What Is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a water-soluble
vitamin found in a variety of foods and as a supplement. The active coenzyme
form of vitamin B6 is pyridoxal 5'-phosphate (PLP). PLP stimulates the activity
of other enzymes in the body and aids in the breakdown of proteins,
carbohydrates, and fats. PLP is the most commonly used method of measuring B6
blood levels in humans.
The RDA for vitamin B6 varies depending on age, gender, and
pregnancy or lactation status. Health care professionals typically recommend
between one and two milligrams of vitamin B6 per day, with younger people
needing less and pregnant women and older adults needing more.
How Does the Body Use Vitamin B6?
Vitamin B6 is required for many enzymatic processes and
bodily functions. Consider how this micronutrient helps the human body in the
following ways:
To strengthen the immune system: Vitamin B6 promotes immune
function, which aids in illness prevention.
To alleviate morning sickness: Vitamin B6 supplements can
help pregnant women reduce morning sickness and nausea. Vitamin B6 can also
help with the symptoms of premenstrual syndrome (PMS).
To form red blood cells: Pyridoxine is required for the
formation of red blood cells and the conversion of iron into hemoglobin. Anemia
can be caused by a lack of vitamin B6.
To regulate metabolism: PLP (the active coenzyme form of
vitamin B6) aids in the regulation of metabolism and the synthesis of glucose,
lipids, amino acids, DNA, and neurotransmitters in the nervous system.
Previously, researchers thought dietary folate and vitamin
B6 could prevent cardiovascular disease by lowering blood levels of an amino
acid (homocysteine). High homocysteine levels are associated with an increased
risk of cardiovascular disease. However, the results of studies and controlled
trials with placebos are inconclusive; vitamin B6 consumption does not
consistently reduce the risk or severity of heart disease and stroke.
Vitamin B6 Deficiency: Common Symptoms
Individuals with isolated vitamin B6 deficiency are
uncommon. Other B-complex vitamins with low concentrations, such as vitamin B12
(cobalamin), vitamin B9 (folic acid), and vitamin B2 (riboflavin), are more
common. A lack of vitamin B6 can weaken the immune system and cause dermatitis,
microcytic anemia, glossitis, and gastrointestinal problems. Skin inflammation,
a sore tongue, and dried cracks around the mouth corners are all signs of a
vitamin B6 deficiency. People who are deficient in vitamin B6 may develop
neurological symptoms such as irritability, confusion, and depression over time.
Vitamin B6 levels are typically lower in people with kidney
disease, autoimmune diseases such as rheumatoid arthritis, or other conditions
that prevent nutrient absorption. Consult your doctor before taking vitamin
supplements and have your vitamin B6 levels tested.
Sources of Vitamin B6
The recommended level of vitamin B6 can be obtained from
food and dietary supplements. Consider the sources listed below:
Vitamin B6 foods include: Vitamin B6 is found in beef liver,
lean poultry, and some seafood, such as salmon and tuna. Vitamin B6 is also
abundant in leafy greens like kale and spinach. Avocados, bananas, oranges, and
cantaloupes are high in vitamin B6. Cauliflower and sweet potatoes are two vegetables
high in this vitamin.
Vitamin B6 supplements: Vitamin B6 can also be found in
chickpeas, fortified cereals, and pistachios. Multivitamin tablets, vitamin
capsules, vitamin liquid drops, vitamin gummies, and vitamin powder are all
examples of vitamin B6 supplements.
Vitamin B6 Toxicity
Vitamin B6 overdose can result in poisoning. A lack of
muscle control, skin lesions, heartburn, nausea, and peripheral neuropathy are
some of the side effects. Vitamin B toxicity is typically caused by long-term
doses exceeding 200 mg per day. Intensive physiotherapy can aid in the reversal
of these side effects. If you are experiencing any symptoms, see a doctor.
Before Making Changes to Your Diet
Functional foods are whole or fortified foods that may provide health benefits when consumed as part of a healthy diet. Because these foods lack a legal definition, it is critical that consumers research any nutritional value claims and consult an accredited nutritionist or dietician before incorporating new foods into their diets. This article is intended to be educational and informative only, and it is not a substitute for nutritional advice from a trained professional.
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