Benefits of Vitamin B6

Vitamin B6 (also called Pyridoxine) is one of the vitamins of group B, consisting of 8 vitamins. It is a water-soluble vitamins and can not be stored in the body. For this reason, it must be taken regularly through food. Its main tasks are; To maintain the brain functions and hormone balance required for a healthy body. In this section, we will try to find answers to your questions such as “Benefits and functions of Vitamin B6, nutrients containing vitamin B6, and indication / symptoms of deficiency of vitamin B6“.

Health Benefits of Vitamin B6 and the functions in our bodies:

Group B vitamins are vitamins that are particularly beneficial to hair and skin. It is also necessary for healthy eyes and the liver. Vitamin B6, a vitamin that has functions related to brain functions, protein digestion and the production of hormones, helps to produce chemical substances that are essential for healthy communication of the nervous system. This feature is essential for healthy brain development and functioning. It also helps protect your mental health. It balances sexual hormones. It is effective against depression and allergic reactions.

It has protective effects on heart health. It is necessary to obtain energy from the proteins and carbohydrates in the nutrients. It also helps to make the melatonin hormone needed to adjust the biological clock of your body.

Duties and benefits of vitamin B6 include: promoting the production of vitamin B12 in our bodies, promoting the production of red blood cells for carrying oxygen to the cells, and contributing to the production of cells in the immune system. It is protective against the anemia because of the absorption of vitamin B12 and its role in red blood cell formation.

Vitamin B6:

  • Balances sexual hormones.
  • Helps the nervous system function properly;
  • Maintains heart health;
  • Protects against the anemia;
  • Helps to maintain mental health;
  • Has inhibitory effects on the formation of depression.

Which foods contain vitamins B6?

Vitamin B6: Benefits, sources, side effects, deficiency symptoms.

It is found in low amounts in animal and vegetable foods. However, for people with a balanced diet, it is not a problem to supply the daily needed vitamin B6.

Among the foods that contain B6 vitamins, the best sources of nutrients are:

Chicken and turkey meat, tuna, salmon, shrimp, beef liver, milk, cheese, lentils, beans, spinach, carrots, brown rice, bran, lunar kernel, wheat seeds, bananas, spinach, beets, almonds, walnuts, nuts. ..

When we look generally; Meat, milk and dairy products, legumes and nuts are good sources of B6 vitamins.

Vitamin B6 deficiency symptoms

The deficiency of vitamin B6 is rarely the case. However, deficiency of B6 vitamins can still be seen for various reasons. The most important cause of lack of vitaminĀ B6 is insufficient and unbalanced nutrition. In addition, some drugs used for tuberculosis, high blood pressure and asthma treatment can reduce the body’s B6 levels.

In the absence of vitamin B6, skin and digestive system disorders occur. Symptoms such as muscle weakness and tenderness in muscle, difficulty concentrating, irritability, memory weakness, “tingling sensation in feet”, palpitations, constipation, stomach aches are seen. Vitamins B6 help to produce serotonin, a chemical that affects the mood of your body. Low serotonin prepares the ground for mental illnesses such as depression. For this reason, we can say that lack of vitamin B6 facilitates depression.

Vitamin B6 is one of the few vitamins that can poison. If taken over 200 mg daily; It can cause neurological disorders such as loss of feelings and imbalance in the legs. These problems usually resolve within 6 months of stopping high dose intake. However, when the daily dose exceeds 2 gr, irreversible irritation of the nervous system may occur. It has also been reported that vitamin B6 supplementation at high doses can cause allergic skin reactions.

Other side effects may include:

Sensitivity to sunlight
Abdominal pain
Loss of appetite

Taking vitamin B6 in excessive amounts through vitamin supplements can reduce the efficacy of certain medicines. If you are on medication, we recommend your doctor before taking vitamin supplements.

How much is the daily amount of vitamin B6 needed?

B6 vitamins are water-soluble vitamins. The body gets as much vitamin B6 as you need. If more vitamin B6 is taken than the body needs, the excess vitamin is excreted with urine. I mean, it’s not stored on the body. For this reason, it is necessary to consume the foods containing B6 vitamins regularly every day. Daily B6 vitamins are in very low quantities, so it is not a problem to get enough of these vitamins in healthy and balanced diet.

Daily vitamin needs vary according to age, sex, pregnancy and breastfeeding. Here is the table prepared according to age, sex, pregnancy and “suckling mothers”. Daily B6 vitamin need chart:

Newborn – up to 6 months: 0,1 mg / day For babies from 7 months to 1 year: 0,3 mg
Children between 1 and 3 years: 0,5 mg Children between 4 and 8 years: 0.6 mg
Children between the ages of 9-13: 1 mg Boys aged 14-18 years: 1,3 mg
For girls 14-18 years: 1.2 mg Men and women between the ages of 19-50: 1,3 mg
Men older than 51: 1.7 mg 51 years and over women: 1,5 mg
Pregnant women: 1.9 mg Breastfeeding women: 2.0 mg


Benefits of Vitamin B2

Vitamin B2 (also known as Riboflavin) is an important vitamins that plays an important role in many vital functions such as energy production from foods and the regular functioning of the nervous system and respiratory system. Riboflavin enters the water-soluble vitamin group. Because it can not be stored in the body, it must be taken regularly through foods. In this section we will try to find answers to your questions like “Benefits of Vitamin B2, foods containing vitamin b2, Vitamin B2 deficiency symptoms”.

Benefits of Vitamin B2

Riboflavin, also known as vitamin B2, plays an important role in energy production. It helps transform carbohydrates into sugar, which affects many functions in the body. Besides producing energy for the body, riboflavin works as antioxidant and combats harmful particles known as free radicals. Free radicals can damage cells and DNA and can contribute to the development of certain health problems, such as heart disease and cancer. Antioxidants such as riboflavin may fight free radicals and may help to reduce or prevent some of the damage they cause. Vitamin B2; Regulates the acidity of the body, improves the nervous system, helps the respiratory system work regularly and efficiently. In addition, skin health is important for hair, nails and eyes. It also helps to reduce the effects of aging.

Vitamin B2 is important also for healthy growth. For this reason, it is necessary to take B2 vitamins in sufficient quantity, especially for the healthy development of children. Vitamin B2 is also important against the “shortness of breath caused by anemia”, which pregnant women often encounter. Because riboflavin is also responsible for the production of red blood cells that carry oxygen to the tissues of our bodies.

Which foods are rich in vitamin B2?

Vitamin B2 sources: Vitamin B2 can be found in many foods, but they are usually small quantities. However, the foods that contain the most vitamins B2 are: milk and dairy products; Animal products such as meat, liver and eggs; Especially whole wheat bread; Mackerel, snake fish, oysters, herring and shellfish; Rice, millet, peas, beans and sunflower seeds. In addition, there are abundant amounts of vitamin B2 in vegetable foods such as green vegetables, carrots, artichokes, nuts, peanuts and lentils.

Additionally; Cabbage, carrots, apples, figs and strawberries also contain a small amount of vitamin b2.

Vitamin B2, unlike many other vitamins, does not disappear during cooking. However, it loses its properties under strong light.

Vitamin B2 deficiency symptoms:

Healthy individuals who are fed a normal and balanced diet receive a sufficient amount of vitamin B2, and therefore, the lack of vitamin B2 and the symptoms associated with it are not observed in healthy people. “Vitamin B2 deficiency” is most commonly seen in people with insufficient and unbalanced diet, old people, pregnant women and alcohol.

In the absence of riboflavin, protein formation is reduced and skin wounds, nervous disorders and eye disorders (burning and blurring in the eyes, sensitivity to bright lights, cataracts) occur. In particular, people who are inadequate or unbalanced feed; Pregnant or lactating women; Those who are engaged in work and sports that require high physical performance should pay more attention to taking enough Vitamin B2. The indication of lack of riboflavin / B2 vitamins includes:

  • Fatigue
  • Slower growth in children
  • Digestion problems
  • Cracks and wounds around the mouth corners
  • Eye fatigue
  • Throat swelling and pain
  • Light sensitivity

Does Vitamin B2 and vitamin supplements have side effects and harms?

Due to side effects and potential for interaction with medicines, you should only take dietary supplements under the supervision of a knowledgeable health professional.

Riboflavin is generally considered safe even at high doses because the excess of vitamin B2 is excreted from the body with urine. This can cause darkening of the urine color. Riboflavin is thought to cause no serious adverse effects, but taking any of the B vitamins for a long time may cause the imbalance of other important B vitamins. In addition, very high doses can cause problems such as itching, numbness, yellow or orange colored urine, nausea, vomiting, and light sensitivity.

Daily Vitamin B2 Needs:

Best sources of Vitamin B2 are meat, eggs, nuts, dairy products, green leafy vegetables.

Daily Vitamin B2 are the average “1,1 – 1,3 mg” for adults. Before giving a child riboflavin supplement, consult a health professional, such as should be done before taking any medication. Suggestions for the amount of riboflavin to be taken daily in the diet are:

0-6 months for babies: 0.3 mg For babies from 7 to 12 months: 0.4 mg
Children between 1 and 3 years: 0,5 mg (RDA) Children between 4 and 8 years: 0.6 mg (RDA)
Children between the ages of 9-13: 0.9 mg (RDA)
14 to 18 years of age for teens (boys): 1,3 mg (RDA) 14 to 18 years of age for teens (girls): 1 mg (BMI)
Men 19 years and over: 1,3 mg (RDA) Women 19 years and older: 1,1 mg (BMI)
Pregnant women: 1.4 mg (RDA) Breastfeeding women: 1,6 mg (RDA)

People who are fed enough and unbalanced can take a multivitamin and mineral complex for vitamin B2 supplementation. However, the healthiest is to take the vitamins and minerals your body needs through fresh and clean foods. In addition, riboflavin is best absorbed by the body when taken between meals.

Benefits of Vitamin B1

Vitamin B1 (also called thiamine) is an important vitamins that play a role in protein synthesis, the execution of many vital functions in the brain and nervous system. Vitamin B1 (thiamine) is part of the B complex of water-soluble vitamins required for proper nutrition. Thiamin is found in a wide variety of foods at low concentrations. In this section: We will try to find answers to your questions such as “Benefits of Vitamin B1 (thiamine), Vitamin B1 sources, which foods are rich in vitamin B1? Vitamin B1 deficiency symptoms, Vitamin B1 supplements and side effects”.

Benefits of Vitamin B1

An important vitamins that play a role in many vital functions of the body. It allows our bodies to use proteins. In particular, it is necessary for energy production from carbohydrates. In other words, vitamin B1 is needed to bring out the energy that the human body needs. It has stress and anxiety prevention effects. For this reason, it is also useful against stress-related fatigue and energy loss.

Tiamin is necessary for the nervous system, cardiovascular system and muscle function.

Vitamin B1, which is also very important for brain functions, is also necessary for the digestive system. B1 Vitamin (Thiamin) helps the formation of blood cells and the healthy circulation system. It plays a role in protecting the muscles of the heart and digestive system.

Which foods are rich in vitamin B1?

Vitamin B1 sources: The nutrients rich in thiamin are: like okra, beans and pea legumes; wheat, spinach, Brussels sprouts, beets, almonds, walnuts, hazelnuts, oats, corn are good sources of thiamine. We recommend that you especially consume whole wheat flour. In addition, significant amounts of thiamine are found in animal foods such as “eggs, liver and kidney”.

Vitamin B1 deficiency symptoms

B1 vitamine deficiency indication: In the event of a deficiency of B1 vitamins, all organ systems are adversely affected. The most frequently observed B1 vitamine deficiency symptoms are:

  • When consumed in insufficient amounts, it may cause adverse neurological effects.
  • In the absence of thiamin; Leading to a disease known as beriberi, which manifests itself with “rapid heartbeat, muscle weakness, nervous problems”.
  • Symptoms such as depression, restlessness, muscle weakness, weakness of concentration, memory weakness, rapid redness, tingling in the feet, palpitation, constipation can be seen in the absence of vitamin B1.
  • Another potential problem in vitamin B1 deficiency “Wernicke-Korsakoff syndrome” stop. This disease is also a neurological disorder and is often associated with excessive consumption of alcohol.
  • Generally; Thiamine, ie, the deficiency of vitamin B1 causes in brain functions and weakening of the heart muscles. It causes disorders of circulatory system and digestive system problems.


High Dose – Side effects

Vitamin B1 supplements can cause an allergic reaction. The most common symptom of an allergic reaction is skin irritation resulting in dry, itchy skin or a rash. Also in rare cases, a more severe reaction may occur, dizziness, resulting in nausea, shortness of breath and swelling of the hands, face, mouth or throat.

Daily Vitamin B1 Need

Tiamin can not be stored in the body, so you need to get all the thiamine you need from your daily nutrition. Daily Vitamin B1 Needs:

For babies (0-12 months) 0.2-0.3 mg For children (1-3 years) 0.5 mg
For children (4-8 years) 0.6 mg For boys (9-13 years) 0.9 mg
For girls (9-13 years) 0.9 mg For teens (14-18 years boys) 1.2 mg
For teens (14-18 years girls) 1 mg For pregnant women 1.4 mg
For nursing women 1.5 mg For adults (men) 1-1,5 mg
For adults (women) 0.9-1.0 mg

To give an average; Daily Vitamin B1 Vitamins need: The Recommended Daily Allowance, or RDA, of vitamin B1 for adults is 1.2 mg per day for males and 1.1 mg per day for females. The doses for children and infants are smaller, down to 0.2 mg per day for infants younger than 6 months old.

Benefits of Vitamin K

Vitamin K (also known as Naftakinon) is an important vitamins that plays a role in blood clotting. In this section, you can find information about “Benefits of vitamin K, Which foods are rich in vitamin K? Vitamin K sources, vitamin K deficiency symptoms”

Benefits of Vitamin K

Vitamin K is the vitamin that takes part in the clotting of blood, and it is the most important task, that is, the blood clotting.

Recently vitamin K has also been lauded for its potential role in the increase of bone mass. Studies have proved that supplemental vitamin K promotes osteotrophic processes and slows osteoclastic processes via calcium bonding.

Research into the antioxidant properties of vitamin K indicates that the concentration of vitamin K is lower in the circulation of carriers of the APOE4 gene and recent studies have shown its ability to inhibit cell death due to oxidation in nerve cells.

Which foods are rich in vitamin K?

Vitamin K sources: In the green parts of vegetables, spinach, squash, cabbage, cauliflower, Brussels cabbage, lettuce, green tomato, beans, yogurt, egg yolk, potato and in green pepper, there is great amount of this vitamin. Vitamin K is produced by the beneficial bacteria in intestines. Only small amount of the vitamin K is stocked in liver.

K vitamin deficiency symptoms

If K vitamins are not taken sufficiently, the blood clotting properties decrease and as a result, bleeding occurs in the gums, the digestive system, the urinary tract, the lungs and the deeper. K vitamin deficiency, hemorrhoids, nose bleeding, menstrual bleeding can result such as excessive bleeding. Vitamin K supplementation is used to relieve Vitamin K deficiency in hemorrhagic patients only. Especially in newborn babies due to K Vitamin Deficiency occurs. To prevent this, Vitamin K supplementation is performed immediately after birth. Daily Vitamin K is readily available through nutrients and beneficial bacteria. However, situations that adversely affect the absorption and production of Vitamin K may cause lack of vitamins.

Excess of vitamin K

K Vitamin excess is rare, if taken too much, can lead to blood clotting too much, and dangerous conditions such as vascular occlusion can lead to impaired liver function. In addition, sweating and chest compression may occur.

Daily Vitamin K Needs: 80-150 mg for adults.

Benefits of Vitamin E; Deficiency symptoms, Excess, Daily Needs

E Vitamini (also known as Tokoferol) is an important vitamins that plays an important role in many functions in terms of antioxidant and immune system. In this section, we will try to find answers to your questions such as “Benefits of vitamin E, Which foods are rich in vitamin E? Vitamin E sources, vitamin E deficiency symptoms, excess of vitamin E and side effects, Daily vitamin E needs”.

Benefits of Vitamin E

Vitamin E is a very powerful antioxidant. It prevents cell structure from deteriorating. It accelerates the recovery of the wounds. It is a protection against cancer. It prevents vessel stiffness and clogging. It makes the skin beautiful. It strengthens the immune system. It is vital for eye health. It provides protection against heavy metals, toxic compounds, radiation, and toxins created by certain medicines. It has been proven to be beneficial in preventing age-related memory loss (Alzheimer).

Which foods are rich in vitamin E?

Vitamin E sources: There are abundant amounts of olive oil, fish oil, nuts, walnuts, tuna fish, sardines, egg yolks, tomatoes and patates in green vegetables such as spinach, zucchini, cabbage and lettuce. Especially a handful of hazelnuts meet daily Vitamin E need.

Vitamin E deficiency symptoms

E Vitamin Deficiency is extremely rare, with deficiency of E Vitamin; Easy fatigue, late healing of wounds, sexual desire and infertility can occur, especially anemia and eye disorders. E Vitamin deficiency also increases heart disease and cancer risk. In addition, swelling due to water accumulation in the body can be seen. Especially during the adolescence period when sexual development is accelerating, Vitamin E needs to be met up to its needs.

Excess of Vitamin E andĀ  Side Effects

Eutrophication of vitamin E is very rare because normally it is thrown out in excess urine. However, overdose may cause nausea and diarrhea.

Daily Vitamin E Needs

5-6 mg for infants, 7 mg for children 4-11 years and 8-10 mg for adults 12 years old. It is up.