La Vitamin B6Also called pyridoxine, it belongs to the large group of B vitamins and falls into the category of water-soluble vitamins. It is necessary for the synthesis of serotonin neurotransmitters and norepinephrine and for the formation of myelin, a structure capable of acting as protection for the central nervous system.
> Properties of vitamin B6 supplements
> Vitamin B6 food supplements
> Herbal supplements of vitamin B6
> Vitamin B6 supplements on the market
> Daily requirement
Brewer's yeast among vitamin B6 supplements
Properties of Vitamin B6 Supplements
Vitamin B6 performs several functions, such as:
- Promote the energy production and resistance to stress.
- Promotes the formation of red blood cells.
- Regulates the excretion of water, thus counteracting water retention.
- Maintains the balance of the body's mineral salts.
- It intervenes in the production of neurotransmitters such as serotonin, dopamine, noradrenaline.
- It falls within the synthesis of nucleic acids.
- In the body it is converted into the biologically active form, the pyridoxalphosphate coenzyme, which plays a key role in the metabolism of amino acids.
- It acts in the protein metabolism of the various organic tissues and in particular in the nervous ones.
- With various enzymes and hormones, it performs the fundamental function of in the body metabolize carbohydrates, fats and proteinse.
- It promotes the production of red blood cells, antibodies and also the conversion of tryptophan into niacin (or vitamin B3 / PP).
- It contributes to the regular function of the digestive system, the muscular system and the nervous system.
- Promotes blood circulation by decreasing the aggregation of platelets.
- Relieves PMS.
- Reduces blood pressure.
- Facilitates weight loss.
- Delays cellular aging.
- Improve your eyesight.
- Stimulates fertility.
- It acts as a tranquilizer and relieves nervous and muscular disorders.
- Relieves symptoms of carpal tunnel syndrome.
- It prevents the formation of kidney stones by increasing the urinary excretion of oxalates, which combine with calcium to form kidney stones.
- Regulates blood sugar by preventing the complications of diabetes.
Food supplements of vitamin B6
Foods rich in vitamin B6 are:
- Vegetables - All vegetables contain vitamin B6 but which contain a greater quantity of it are peppers, potatoes, broccoli, spinach, peas, asparagus, carrots and turnip greens.
- Fish - The richest in vitamin B6 is yellow pina tuna, but cod, snapper, salmon and trout are also rich in it.
- Meat - Almost all types of meat contain vitamin B6 (chicken, pork, turkey) but beef is the richest source.
- Wheat germ - One of the foods with the highest vitamin B6 content.
- Oilseeds - Among the most important sources of vitamin B6 we find cashews, peanuts, hazelnuts and sunflower seeds.
- Legumes - Peas, lentils, chickpeas, soy and many others.
- Chestnuts - Rich, not only in vitamin B6 but also in fiber.
- buckwheat flour - Perfect dietary source of Vitamin B6 and fiber, also useful for celiacs.
- Rice - Prefer that integral to the white one.
- Whole grain bread
Like other B vitamins, pyridoxine is stable to heat and air, therefore it is not destroyed by cooking or by exposing food to air.
However, exposure to light can degrade this vitamin. For this reason, foods containing vitamin B6 must be kept, until consumption, in closed non-transparent containers.
You can learn more about which foods are rich in vitamin B6
Herbal supplements of vitamin B6
The best herbal vitamin B6 supplements are:
- Brewer's yeast: it is a supplementary food of fundamental importance. The large supply of B-complex vitamins and other nutrients makes brewer's yeast an indispensable multivitamin source. It can be found in flakes or tablets.
- Wheat germ is an excellent source of B vitamins. Separated from the flour with a sieve after grinding the kernels, it comes in the form of small whitish flakes, which can be eaten plain or together with other foods (yogurt, breakfast cereals, vegetables).
Commercially available vitamin B6 supplements
Vitamin B6 is usually available in supplements in the form of pyridoxine. Pyridoxine is frequently used in combination with other B vitamins in formulations of the vitamin B complex.
Before taking supplements it is always good check doses with your doctor. Vitamin B6 is well tolerated in both adults and children and there are no particular contraindications or warnings.
The daily requirement of vitamin B6 is closely related to the amount of protein consumed. Based on age, the daily dosage (recommended in milligrams mg), is as follows:
- Infants up to six months: 0,1 mg
- Babies 7-12 months: 0,3 mg
- Children 1 - 3 years: 0,5 mg
- Children 4 - 8 years: 0,6 mg
- Children 9 - 13 years: 1,0 mg
- Adolescents 14 - 18 years (boys): 1,3 mg
- Adolescents 14 - 18 years (girls): 1,2 mg
- Adults 19 - 50 years: 1,3 mg
- Adults aged 51 and over (men): 1,7 mg
- Adults 51 years and older (women): 1,5 mg
- Adolescents and pregnant women: 1,9 mg
- Adolescents and lactating women: 2,0 mg.
Deficiencies of vitamin B6 they are rare as with a balanced diet it is possible to cover the daily requirement. However, deficiency symptoms can be:
- Pellagra - skin problems, especially dry skin, rashes and flaky skin around the scalp, eyebrows and behind the ears (seborrheic dermatitis), inflammation of the tongue (glossitis) and angular cheilitis
- Premenstrual syndrome, morning sickness.
- Water retention.
- Nervous system disorders, such as peripheral neuropathy.
- Muscle spasms.
- Seizures - in children, they may continue even after treatment with anticonvulsants.
Natural vitamin B1 supplements
Other articles on vitamin B6:
> Vitamin B6 as a remedy for nausea and cycle headaches