Vitamin B6 is also known as Pyridoxine and is a water-soluble vitamin. Additionally, Pyridoxine is a member of the B complex vitamins.
Vitamin B6 Food Sources
It is either obtained from foods or supplements since the body can’t manufacture itself in the body. Some of the food sources include whole grains, legumes, bananas, seeds, and nuts. Additionally, it can also be contained in potatoes, brussels sprouts, turkey, chickpeas, tuna, salmon, and cauliflower.
When Pyridoxine is used as a medicinal value, it is referred to as Vitamin B6 supplements.
Vitamin B6 Daily Requirements
The tolerable upper limit of vitamin B6 is 100 mg per day for adults. The RDA for vitamin B6 ranges between 100 mg-300mg per day for adults.
The daily recommended dietary allowances (RDAs) of vitamin B6 are:
- Infants 0-6 months, 0.1 mg;
- Infants 7-12 months, 0.3 mg;
- Children 1-3 years, 0.5 mg;
- Children 4-8 years, 0.6 mg;
- Children 9-13 years, 1 mg;
- Males 14-50 years, 1.3 mg;
- Males over 50 years, 1.7 mg;
- Females 14-18 years, 1.2 mg;
- Females 19-50 years, 1.3 mg;
- Females over 50 years, 1.5 mg;
- Pregnant women, 1.9 mg; and
- breast-feeding women, 2 mg.
Some researchers think the RDA for women 19-50 years should be increased to 1.5-1.7 mg per day. The recommended maximum daily intake is: Children 1-3 years, 30 mg; Children 4-8 years, 40 mg; Children 9-13 years, 60 mg; Adults, pregnant and breast-feeding women, 14-18 years, 80 mg; and Adults, pregnant and breast-feeding women, over 18 years, 100 mg.
Vitamin B6 Benefits
Mood and Symptoms of depression
Pyridoxine plays an important role in mood regulation. As it is necessary for creating neurotransmitters that regulate emotions.
One symptom of depression is high blood levels of the amino acid homocysteine. B6 is also considered to play a role in decreasing the high blood levels.
On the brain health effects, research results do differ. Some searches B6 might decrease high homocysteine blood levels. Thus this might increase the risk of Alzheimer’s
Although some know it to improve brain health, it is not yet verified. It is still not clear whether decrease in the levels of homocysteine will improve brain functioning or cause a slow rate of cognitive impairment. More research on this is still needed.
Pyridoxine is required for haemoglobin production. Thus, it is useful for preventing and treating anaemia by aiding in haemoglobin production.
Pyridoxine has been linked to the symptoms of premenstrual syndrome(PMS). The vitamin has been used to treat symptoms like anxiety, depression, and irritabilty. Including the role of B6 to creating a neurotransmitter to regulate mood.
Addition researchers have proven that vitamin B6 for improvement of PMS symptoms are required before other recommendations.
For decades now, vitamin B6 is known to treat nausea and pregnancy during prgnancy. For suppliments like Diclegis(medication commonly used to treat morning sickness), it is a compound. Studies have proved B6 to work in durations of less than one week.
Also, pyridoxine has been associated with minimizing heart disease risks. Research shows that Pyridoxine prevents occurence of clogged ateries.
On one study, rats that are deficient in vitamin B6 had high blood vessels of cholestrol. Additionally, the rats had developed lesions that would later develop to cause artery blockages.
Deficient B6 will increase levels of homocysteine which is associated with several heart diseases processes.
Reasons as to why vitamin B6 can lower the risks of developing different types of cancer is not yet known. Research have suscpisions that it is related to B6’s ability to fight inflamation. The inflamation’s might contribute to cancer and other chronic conditions.
Additionally, Pyridoxine is required for haemoglobical formation. Thus it prevents occurence of blood cancer.
Studies have linked high blood levels of circulatin ghomocysteine with an increased level of age-realted macular degeneration(AMD).
Pryiodixine may hel-p reduce syptoms associated with rheumatoid arthritis. High levels of inflamation in the body result to low levels of vitamin B6.
Vitamin B6 Deficiency
The deficiency causes seborrhoeic dermatitis-like eruptions, pink eye, and neurological symptoms. The neurological symptoms include epilepsy. It still not so common.
Signs and Symptoms of Pyridoxine deficiency
- scaling on the lips
- cracks at corners of the mouth
- swollen tongue
- weakened immune system
Note better: If one had a kidney transplant or kidney disease might be affected by the disease.
Vitamin B6 Side Effects
Getting too much vitamin B6 from supplements can cause negative side effects. Too much Pyridoxine from supplements can cause damage to nerves and extremities over time.
Pyridoxine toxicity is not likely to occur from food sources of B6. It would be nearly impossible to consume the amount in supplements from diet alone.
Additionally, it may cause nerve damage and pain or numbness in the hands or feet. It is advisable to stick to the doctor’s prescription.