B6 is a group of substances pyridoxine, pyridoxal and pyridoxamine, that are closely related and function together.
Like the other B vitamins, B6 is water soluble and it is gone through the system eight hours after ingestion, therefore it needs to be replaced by whole foods or supplements frequently.
Requirements are increased when diets high in protein are consumed. If you are on the pill you are more than likely to need increased amounts of B6.
Function of vitamin B6
For the production of antibodies it must be present. Required for the proper absorption of vitamin B12. Necessary for the production of hydrochloric acid and magnesium.
In combination with folic acid, it can break down the amino acid homocysteine, significantly lowering the risk of heart disease.
B6 can help prevent kidney stone formation and properly assimilate protein and fat. It is a aid in the conversion of tryptophan, an essential amino acid to niacin. It helps prevent various nervous and skin disorders. B6 can alleviate nausea and helps reduce dry mouth and urination problems caused by tricyclic antidepressants. It can reduce night muscle spasms, leg cramps and hand numbness, certain forms of neuritis in the extremities and it can work as a natural diuretic. B6 works best with vitamin B1, B2, B5, vitamin C and magnesium.
Foods rich in vitamin B6
Brewer’s yeast, wheat bran,wheat germ, liver, fish, soybeans, cantaloupe, cabbage, blackstrap molasses, unmilled rice, eggs, oats, peanuts and walnuts.
For a full list of foods that are rich in B6.
Signs of deficiency
Anemia, seborrheic dermatitis, glossitis.
Signs of excess
Daily doses of 2-10 grams can cause neurological disorders
Recommended daily dosage
Adults 1.6-2mg
Pregnant 2.2mg
Lactating 2.1mg
Here is a full list of recommended dosage in all age groups.
Readily available in wide range of dosages, from 50-500mg in individual supplements as well as in B- Complex and multivitamin formulas. To prevent deficiencies in other B vitamins, B6 should be taken in equal amounts with B1 and B2.
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Further reading
Linus Pauling institute
Healthline
NIH
Mayo clinic
Science daily
References
- New Vitamin Bible Earl L. Mindell, Hachette Book Group, 2011
- NIH National health institute
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