Vitamin B6 (pyridoxine) – why is it essential in everyday life?
Vitamins and minerals are essential for the proper functioning of the human body. They participate in many important organic processes. For this reason, we cannot do without them. Vitamins are abundant in our daily diet, although it is not uncommon for us to suffer from a deficiency of these important nutrients. Vitamin B6 (pyridoxine) is one of them, and what is more, it is not produced by the body and is only found in food. So, what is worth knowing about this health-promoting vitamin?
Vitamin B6 – what is it?
The term vitamin B6 refers to a group of several chemical compounds, the most well-known of which is pyridoxine. It is an ‘essential’ vitamin in our daily lives. Why? Because the body does not know how to produce it and does not store it. It must therefore be consumed daily to prevent deficiency. Fortunately, pyridoxine is found in a huge number of foods that are on our tables every day. In addition, vitamin B6 supplement complexes have recently become extremely popular, ideal for people who consume small amounts of natural foods containing this beneficial ingredient.
Vitamin B6 acts as a cofactor in many processes related to amino acid and protein metabolism. It plays a key role in the synthesis of certain antibodies, haemoglobin and neurotransmitters. It contributes to the proper absorption of vitamin B12 by the body and to the production of hydrochloric acid, as well as maintaining proper mental balance. Vitamin B6 – properties, effects
Vitamin B6 (pyridoxine) is said to be a water-soluble component. For this reason, foods containing vitamin B6 lose valuable reserves of this component when cooked in water. This also happens when products containing pyridoxine are exposed to UV rays.
So what role does vitamin B6 play in the human body?
- It is extremely important for the proper functioning of the circulatory system – in combination with vitamin B9 and vitamin B12, it contributes to the formation of red blood cells
- Its effect on proteins releases the energy necessary for the proper functioning of the body
- It is responsible for the production of hormones – namely dopamine, serotonin and adrenaline
- It improves memory processes
Vitamin B6 (pyridoxine) is mainly used in the treatment of skin diseases and immune system problems. Sometimes vitamin B6 supplements are prescribed for chronic fatigue or anaemia. What is more, B6 contributes to the proper synthesis of keratin, which builds our hair, including the roots. This, in turn, promotes cell regeneration in the scalp, reducing hair loss.
Vitamin B6 – the right dosage
What is the daily requirement for vitamin B6? It depends on many factors, but the most significant one is age. The appropriate dosage is as follows:
- From 1 to 3 years of age – up to 30 mg per day;
- 4 to 8 years old – up to 40 mg per day;
- 9 to 13 years old – up to 60 mg per day;
- 14-18 years old – up to 80 mg per day;
- Over 19 years old – up to 100 mg per day
Because vitamin B6 is particularly important for the proper metabolism of amino acids, the daily requirement is strongly dependent on protein intake. The more protein we consume, the more vitamin B6 we need. For example, people who do strength sports have an increased daily requirement for vitamin B6. The same applies to women who take contraceptive pills.
Sources of vitamin B6 (pyridoxine) – where to find them?
Achieving the daily recommendations for vitamin B6, as outlined above, is not a difficult task, as this vitamin is present in many foods that are part of most people's daily diet.
Some examples of foods containing vitamin B6 include:
- Salmon
- Tuna
- Bananas
- Shrimps
- Hazelnuts
- Spinach
- Chicken
- Avocado
- Wheat
- Onions
- Cauliflower
- Carrots
- Beef and pork
- Oatmeal
Of course, how high the vitamin B6 content is in food also depends largely on how it is prepared. Approximately 30 per cent of the original vitamin B6 content is lost when meat or vegetables are cooked and baked. In the case of frozen foods, the loss can be as high as 50 per cent. Direct sunlight during food storage can also contribute to the loss of this valuable nutrient.
B6 deficiency in the body – dangerous to health?
A deficiency of vitamin B6 (pyridoxine) in the body can have serious consequences, as B6 is involved in the formation and synthesis of many substances that are essential for our body.
However, as vitamin B6 is found in many foods, deficiency is extremely rare. People who take certain medications, such as antidepressants and anticonvulsants, are most at risk of B6 deficiency. In addition, people who consume large amounts of protein, have a problem with alcohol abuse, are malnourished, or need increased amounts of vitamin B6 in their diet (e.g. pregnant women) may also experience a deficiency. How can you recognise a vitamin B6 deficiency in the body?
- Skin changes – acne, seborrheic dermatitis
- Inflammatory changes in the corners of the mouth
- Fatigue and poor physical performance
- Gastrointestinal complaints – diarrhoea, nausea and vomiting
- Increased susceptibility to infections
- Growth disorders (especially in younger children)
- Sensitivity to bright light
- Frequent muscle cramps
What is more, vitamin B6 deficiency in women can exacerbate menstrual cramps. In cases of severe deficiency, functional disorders of the liver and the entire nervous system may occur. In addition, the body stops synthesising minerals that are important for our survival, such as magnesium, iron and calcium. Anaemia may also occur.
Excess vitamin B6 in the diet – is it also harmful?
Now that we have familiarised ourselves with the signs of B6 deficiency in the body, we may ask ourselves: is it possible to overdose on vitamin B6? Although it seems impossible, the truth is quite different. An excess of vitamins can also be harmful to our health.
If large doses of vitamin B6 (pyridoxine) are taken over a long period of time, an overdose may occur. Chronic overdose cannot be achieved naturally, i.e. through food intake. However, if we use supplements in amounts not recommended by manufacturers and doctors, the risk of harm increases dramatically. This is especially true when daily doses of vitamin B6 exceed 100-300 milligrams.
The most common signs of excess B6 in the body are:
- Problems with walking
- Temperature perception disorders
- Numbness in the limbs
- Inflammatory skin reactions (dermatitis)
- Hypersensitivity to sunlight
Vitamin B6 with magnesium – why is it a good combination?
Magnesium has been known for thousands of years for its beneficial effects on the nervous system and its significant impact on fatigue and chronic stress, which is increasingly common. The combination of magnesium and vitamin B6 is particularly interesting in this context.
According to numerous clinical studies, B6 allows the body to better absorb magnesium. Dietary supplements containing these two elements help to effectively counteract the effects of everyday stress and fatigue. For this reason, they can be an effective remedy for regaining vitality.
Bibliography
‘Biochemistry of Vitamin B6 and PQQ’ – E. E. Snell, G. Marino, G. Sannia, F. Bossa, Advances in Life Sciences, Birkhäuser Basel, 1994.
Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (Dietary Reference Series) – Institute of Medicine, National Academies Press, 2000.
Vitamin B6 - A Medical Dictionary, Bibliography, and Annotated Research Guide to Internet References - ICON Health Publications, ICON Health Publications, 2004.
Influence of vitamin B6 supplementation on polyunsaturated fatty acids concentration in serum and liver of rats fed a diet restricted in protein – J. Bertrandt, A. Kłos, B. Dębski, Molecular Nutrition & Food Research, John Wiley and Sons, 2004.
‘Pyridoxine (vitamin B6) neurotoxicity: enhancement by protein-deficient diet’ – S. Levine, A. Saltzman, Journal of Applied Toxicology, John Wiley and Sons, 2004.