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.
- 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?
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 vitamin 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
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|