Top 7 Benefits of Vitamin B6 895
by Admin
Posted on 15-07-2025 12:45 PM
Vitamin b6 has been shown to have antioxidant and anti-inflammatory properties. It plays many important roles in your body. It helps make:
dna, the genetic building blocks of your body. Hemoglobin, the parts of red blood cells that carry oxygen to your body. Neurotransmitters, the chemical messengers that send signals from nerve cells to other cells.
“it’s important to be sure to get enough b6 from foods, or talk to your provider if you suspect you are deficient,” says prescott. Research suggests vitamin b6 may offer these seven potential health benefits:.
High intakes of vitamin b6 from food sources have not been reported to cause adverse effects [ 1 ]. However, chronic administration of 1–6 g oral pyridoxine per day for 12–40 months can cause severe and progressive sensory neuropathy characterized by ataxia (loss of control of bodily movements) [ 10 , 30-33 ]. Symptom severity appears to be dose dependent, and the symptoms usually stop if the patient discontinues the pyridoxine supplements as soon as the neurologic symptoms appear. Other effects of excessive vitamin b6 intakes include painful, disfiguring dermatological lesions; photosensitivity; and gastrointestinal symptoms, such as nausea and heartburn [ 1 , 2 , 30 ]. https://www.specialistsupplements.com/product-category/cleanse-and-detox/
Vitamin b6 has a range of benefits. For example, it supports brain function and the immune system. Food sources of vitamin b6 include chick peas, tofu, and beef liver. Vitamin b6 is one of eight b vitamins. This group of vitamins is important for proper cell function. They help with metabolism, creating blood cells, and keeping cells healthy. Also known as pyridoxine, vitamin b6 is a water-soluble vitamin, which means it dissolves in water. The body does not store vitamin b6 and releases any excess in urine, so people need to get enough vitamin b6 every day. This article looks at the health benefits and food sources of vitamin b6, along with a person’s daily needs of the vitamin.
What is vitamin B6?
Recommendations for vitamin b6, as well as other nutrients, are provided in the dietary reference intakes (dris) developed by the food and nutrition board at the national academies of sciences, engineering, and medicine. Dri is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:
recommended dietary allowance (rda): the average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. An rda is an intake level based on scientific research evidence.
Cardiovascular disease high homocysteine levels are associated with an increased risk of heart disease and stroke as it may promote the formation of blood clots and excess free radical cells, and may impair normal blood vessel function. A lack of adequate vitamin b6, along with vitamin b12 and folic acid , can increase homocysteine levels. Although epidemiological studies have found that vitamin b supplementation can decrease homocysteine levels, they have not consistently shown a decreased risk of cardiovascular events in taking the vitamins. Therefore the american heart association does not advocate for the use of b vitamin supplements for reducing cardiovascular disease risk.
Vitamin b-6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy. Food sources of vitamin b-6 include poultry, fish, potatoes, chickpeas, bananas and fortified cereals. Vitamin b-6 can also be taken as a supplement, typically as an oral capsule, tablet or liquid. People who have kidney disease or conditions that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes) are more likely to be vitamin b-6 deficient. Certain autoimmune disorders, some epilepsy medications and alcohol dependence also can lead to vitamin b-6 deficiency. This can cause a condition in which you don't have enough healthy red blood cells to carry adequate oxygen to your body's tissues (anemia), confusion, depression and a weakened immune system.
How much vitamin B6 do I need per day?
Vitamin b6 is also referred to as pyridoxine. It is one of the vitamins that belongs to the b-complex family and plays a crucial role in enhancing a wide range of functions. Experts recommend a daily dose of 1. 3 mg of vitamin b6 for an average adult under 50. However, people who are above the age of 50 should consume 1. 7 mg every day.
The use of multivitamin supplements (including vitamin b6) has been associated with a 24% lower risk of incidental coronary artery disease (cad) in a large prospective study of 80,082 women from the us nurses' health study cohort (20). Using food frequency questionnaires , the authors observed that women in the highest quintile of vitamin b6 intakes from both food and supplements (median, 4. 6 mg/day) had a 34% lower risk of cad compared to those in the lowest quintile (median, 1. 1 mg/day). Cad is characterized by the abnormal stenosis (narrowing) of coronary arteries (generally due to atherosclerosis ), which can result in a potentially fatal myocardial infarction (heart attack).
Vitamin b6, also known as pyridoxine, is one of the vitamins included in the vitamin b complex family. All b vitamins play an important role in a range of physical and psychological functions. However, they are most well-known for helping maintain a healthy metabolism, supporting nerve and liver function , and promoting the health of the skin and eyes. So what does vitamin b6 do specifically, and why is it important? vitamin b6 has several derivatives, including pyridoxal, pyridoxal 5-phosphate (p5p) and pyridoxamine. These are all important compounds involved in numerous biological functions. In fact, vitamin b6 is used by the body every single day and plays a major role in everything from movement to memory, energy expenditure and blood flow.
Adequate nutrition is essential for any vitamin deficiency prevention. Vitamin b6 deficiency is generally rare due to dietary inadequacy. Healthcare professionals should advise patients about consuming vitamin b6-rich foods such as chickpeas, liver, poultry, and fortified ready-to-eat cereals. Gynecologists, obstetricians, neurologists, hematologists, and dermatologists often need to diagnose, treat, and collaborate with patients with vitamin b6 deficiency or excess. The clinical picture accompanying vitamin b6 deficiency is not uniquely characteristic of b6 deficiency, so thorough analysis and good observation skills are needed to identify the problem. Susceptible populations, such as patients with chronic diseases and poor-quality diets, should be identified and managed accordingly.
Vitamin b6 is one of the b vitamins , and is an essential nutrient for humans. The term essential nutrient refers to a group of six chemically similar compounds, i. E. , " vitamers ", which can be interconverted in biological systems. Its active form, pyridoxal 5′-phosphate , serves as a coenzyme in more than 140 enzyme reactions in amino acid , glucose , and lipid metabolism. Plants synthesize pyridoxine as a means of protection from the uv-b radiation found in sunlight and for the role it plays in the synthesis of chlorophyll.
Vitamin b6 can be obtained from a variety of dietary sources. Good food sources of vitamin b6 include poultry, fish, meat, whole grains, nuts, seeds, legumes, and vegetables. Animal-based foods, such as chicken breast, salmon, and beef liver, tend to contain higher amounts of vitamin b6 compared to plant-based sources. However, plant-based sources like bananas, spinach, and potatoes are still valuable sources of this essential vitamin. The recommended daily intake of vitamin b6 varies depending on age, gender, and life stage. For adults, the recommended dietary allowance (rda) of vitamin b6 is 1. 3 mg for males aged 19-50 years and 1.