In This Blog

  • What is Vitamin B6?
  • Why is Vitamin B6 so important?
  • How Vitamin B6 Benefits Your Health
  • Common Vitamin B6 Deficiency Symptoms
  • Recommended Daily Amount of Vitamin B6
  • Best Food for Vitamin B6
  • Benefits of Vitamin B6 Supplements

What is Vitamin B6?

Vitamin B6 (also known as Pyridoxine HCI) is a vitally important vitamin that can be found in food and supplements. The name Vitamin B6 covers six different compounds the most important of which is the coenzyme form of Pyridoxal 5 Phosphate (PLP). PLP is the active form of Vitamin B6 and is extremely active in a wide variety of chemical reactions in your body.

Why is Vitamin B6 so important?

This phosphate is a coenzyme that is present in (1) over 100 enzyme reactions in your body and is a part of essential bodily functions such as the breaking down of fats, carbohydrates, and proteins in amino acid metabolism function. It also plays an important role in (2) supporting brain and heart health , and increasing immune system functioning.

Vitamin B6 can be found in grains, fruits, and vegetables, although many people also take supplements to ensure that they are receiving the recommended daily amounts in their diets.

How Vitamin B6 Benefits Your Health

Because Vitamin B6 plays such an active part in the functioning of so many different body enzyme processes, ensuring that you consume the correct amount of the vitamin each day can have many benefits.

  • Reduce the risk of cardiovascular disease by lowering the levels of the amino acid homocysteine in the blood, which can lead to (3) damage to the lining of arteries in excess levels .
  • Support cognitive functioning by controlling the levels of the homocysteine protein. (4) Elevated levels of homocysteine have been linked to higher rates of Alzheimer’s disease , cognitive decline, and dementia.
  • Lower risk of colorectal cancer developing. Meta-analysis studies have shown that those with high doses of Vitamin B6 in their daily intake had a (5) 20% less chance of developing colorectal cancer than those who were consuming the lowest amount.
  • Reduction of nausea symptoms during pregnancy. (6) Trials have demonstrated that a combination of Vitamin B6 and the antihistamine Doxylamine contributed to a (7) 70% reduction in vomiting and nausea symptoms during pregnancy and lowered rates of hospitalization related to this issue.
  • Helps to regulate your mood and reduce the risk of depression. Vitamin B6 helps to (8) create the neurotransmitters in your brain which are responsible for regulating your emotions such as serotonin, dopamine, and GABA acids. Another study has also shown that lower levels of Vitamin B6 in older adults may (9) double the chances of developing depression .
  • Can help in treating anemia. By (10) supporting the production of hemoglobin protein , Vitamin B6 can help to prevent low oxygen levels in your red blood cells which lead to anemia symptoms.

What are the Most Common Vitamin B6 Deficiency Symptoms?

Vitamin B6 is an essential component in the success of over 100 enzyme chemical reactions in your body, so there are a wide variety of symptoms that may indicate a deficient vitamin B6 status.

If you believe you are suffering some vitamin B6 deficiency symptoms, there are some signs you can look for. If you are suffering from any of the below symptoms, you may need to look into increasing your vitamin B6 intake through food sources and supplements.

  • Feeling weak, dizzy, and other symptoms associated with anemia and a low red blood cell count.
  • An increase in irritability, low mood, or feeling depressed.
  • (11) A lowered level of immunity to diseases and infections as (12) white blood cell production is reduced .
  • Feeling confused and other cognitive issues associated with a lack of effective neurotransmitter functioning.
  • Skin problems such as (13) a red, inflamed, and greasy rash or cracked skin around the mouth are caused by a lack of production of collagen (which Vitamin B6 facilitates.)
  • A swollen and sore tongue that is reddened and inflamed (glossitis); and (14) may be caused by a lack of vitamin B6.

How to Consume Your Recommended Daily Amount of Vitamin B6

To get the most Vitamin B6 benefits and decrease the odds of developing Vitamin B6 deficiency symptoms, you need to ensure that you are consuming the right amounts of Pyridoxine each day. You can do so by adjusting your diet or by adding daily supplements to your routine.

What are the Recommended Daily Amounts of Vitamin B6?

According to the (15) National Institute of Health , the recommended daily intake of Vitamin B6 is 1.3 mg for adult men and women.

Best Food for Vitamin B6

You can ensure that you are consuming the correct amounts of Vitamin B6 by increasing the amounts of the following foods within your diet. These healthy and nutritious foods are rich in Vitamin B6

  • Cow or goats milk and cheese
  • Tuna and salmon
  • Beef and chicken liver and other organ meats
  • Chicken and other poultry
  • Bananas and oranges
  • Leafy green vegetables
  • Fortified cereals
  • Cantaloupe and papayas
  • Chickpeas
  • Carrots and Spinach

The Benefits of Vitamin B6 Supplements

So, as you can see there are many ways for you to start integrating Vitamin B6 into your diet. However, if you struggle with meal planning, are not much of a cook, or just want to ensure that you get your daily amount of the vitamin with little fuss – you can use Vitamin B6 supplements.
Supplements will allow you to consume the amount you need each morning easily and quickly without having to worry about whether you have planned your meals correctly and ensure that you consume an adequate amount each day.

Key Takeaway

  • Ensuring that you have the recommended intake of vitamin B6 is an important way to support your health and decrease your chances of suffering from Vitamin B6 deficiency symptoms
  • Vitamin B6 deficiency may cause issues such as
    • Anemia
    • Glossitis
    • Poor cognitive functioning
  • It is important to get an adequate amount of Vitamin B6 from Vitamin B6 rich foods:
    • Chickpea
    • Beef liver
    • Tuna
  • The most reliable way to ensure you get your daily recommended amount is to take vitamin supplements.
  • A daily Vitamin B6 supplement will ensure that you are giving your body what it needs to function correctly and will contribute to your overall long-term health.
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