The vitamin B6 is a water-soluble molecule that the body needs to perform various functions. It helps produce antibodies and ensures the proper functioning of the brain.
There are different foods that contain it, as well as supplements with magnesium and multivitamins. It has excellent properties and health benefits and is relatively easy to find and obtain through various means to avoid its deficiency.
So, in this text, we will explain what it is, what vitamin B6 is used for, its properties and benefits, the most common and simple foods that contain it, and, of course, how to take it.
Contents
What Vitamin B6 is Used For
Known as pyridoxine or cobalamin, it is one of the essential vitamins in the body. Taking it is necessary since the breakdown of proteins depends on it.
It is found in meat and vegetables, and both children and adults need it.
It is present in many foods, making it relatively easy to incorporate into the diet through animal-based foods and fruits and vegetables as indicated in the section Foods with Vitamin B6, and is commonly used alongside folic acid or vitamin B9.
Its role is very important for pregnancy development, being functional due to its properties for the growth and proper development of the baby in gestation.
There are many uses for it, with the highlight being that vitamin B6 is used for:
- Helping enzymes function properly.
- Improving brain development.
- Maintaining neurons and the human cognitive system.
- Boosting the immune system and body defenses.
- Producing hemoglobin.
- Producing red blood cells.
- Balancing blood glucose levels.
- Facilitating protein absorption.
Premenstrual Syndrome
Vitamin B6 for premenstrual syndrome (PMS) reduces symptoms and discomfort. It is associated with an improvement in the discomfort caused by PMS, being necessary for the entire reproductive cycle of women, including period pain, premenstruation, and postmenstruation.
This vitamin increases progesterone production, a female sex hormone that has a direct impact on the well-being of fertile women.
Brain
Vitamin B6 or pyridoxine is necessary for neurons. Its presence is crucial for the functioning of brain neurotransmitters.
Additionally, its role in the nervous system regulates mood. When a vitamin B6 deficiency occurs, mood changes, psychological discomfort, and psychological instability may be present, making it important to include it in the diet through the consumption of meat and vegetables.
Its properties for improving the amount and increasing low serotonin are well known. It is helpful as an adjunct for stress, insomnia, and depression.
Nervous System
It participates in the production of essential substances for the nervous system, being closely related to the function of vitamin B6 for the brain.
Adequate B6 levels are crucial for neurotransmitters, relating to serotonin, the amino acid tryptophan, dopamine, and other dependent substances.
Hemoglobin
Vitamin B6 is capable of producing the union of hemoglobin molecules, allowing them to capture and release oxygen from the blood.
The side effects of its deficiency are well known, causing anomalies in hemoglobin synthesis and the possibility of suffering from microcytic anemia when its levels are low in the body.
Tryptophan
It also helps regulate the functioning of the amino acid tryptophan as it intervenes in the tryptophan-kynurenine pathway. Both PLP and pyridoxine (vitamin B6) can affect its activity, limiting its production and concentrations in blood and urine. When there is a B6 deficiency, the synthesis of NAD from tryptophan can be affected.
There are many cases where the activation of the immune system and inflammatory processes occur due to this vitamin deficiency.
Benefits and Properties
Along with its ability to allow the brain to function at full capacity and maintain its balance, it can be incorporated with some minerals to enhance its properties.
The benefits of vitamin B6 with magnesium reduce the risk of kidney stones in people with primary hyperoxaluria type I. It is important to consume it alongside magnesium as this mineral is metabolized when it is present, improving its absorption.
On the immune system side, B6 or pyridoxine is key for antibody production. So, anyone wanting to strengthen the body’s defenses and its resistance against respiratory diseases, and overall immunity against harmful pathogens and bacteria, should increase their intake of foods rich in vitamin B6. If needed, a supplement in capsule or pill form can be taken as recommended by a specialist. In this regard, it works similarly to vitamin C or ascorbic acid.
Another of its benefits is that it has antioxidant properties, playing a protective role against free radicals. It slows down premature aging and protects against degenerative diseases caused by oxidative stress.
In addition to what has been mentioned, regular consumption improves carbohydrate synthesis. It works with vitamin B1 in the vital energy generation cycle, making it an essential nutrient to support daily human activities.
The properties and benefits of vitamin B6 for weight loss are related to fat metabolism. For fats to be absorbed, B6 must be present, and if absent, when deficient, dietary fat is stored and not converted into energy, leading to the formation of adipose tissue, which causes weight gain.
Vitamin B1, B6, and B12
The functions of vitamins B1, B6, and B12 are complementary, having beneficial properties for the nociception transmission system, meaning the neuronal mechanism through which pain is transmitted.
As part of the vitamin B complex, it strengthens nerve endings, making it possible to recover from and eliminate symptoms of lumbalgia, pinching, back pain, and all related to nerve injuries.
Vitamins B6, B12, and B1 serve as treatment to improve recovery when there is muscle damage.
A medicinal preparation called Hydroxyl is available for sale, a medication that reduces the recovery time of muscle and nerve injuries in people who only take anti-inflammatory drugs.
What Vitamins B1, B6, B12 are Used For
- Strengthening the nervous system.
- Improving sleep quality.
- Accelerating muscle injury recovery.
Foods with Vitamin B6
As mentioned, it is relatively easy to find natural products that contain it. The foods that contain vitamin B6 are as follows:
| Food | Amount of Vitamin B6 in mg. per 100 g of product |
|---|---|
| Sardines | 0.96 |
| Salmon | 0.75 |
| Sole | 0.6 |
| Tuna | 0.46 |
| Trout | 0.46 |
| Liver | 0.53 |
| Chicken | 0.5 |
| Lean Pork | 0.45 |
| Cooked Ham | 0.36 |
| Bacon | 0.35 |
| Dry-cured Ham | 0.22 |
| Walnuts | 0.73 |
| Lentils | 0.6 |
| White and Pinto Beans | 0.6 |
| Chickpeas | 0.6 |
| Avocado | 0.42 |
| Corn | 0.4 |
| Chestnuts | 0.33 |
| Garlic | 0.32 |
| Rice | 0.3 |
| Green Beans | 0.26 |
| Pistachios | 0.26 |
| Potatoes | 0.25 |
| Spinach | 0.2 |
| Cauliflower | 0.2 |
As we age, the body has difficulty absorbing it, so deficiencies can be detected in elderly people and, in general, from old age onwards.
The distal end of the small intestine, the terminal ileum, becomes less efficient with aging, making low levels more common in older individuals.
Forbidden Foods
Coffee and antacid medications can reduce the absorption of vitamin B6, leading to a deficiency in some cases. It is recommended to avoid products with caffeine and, if medical treatment is required, always indicate the need for it.
Excess of Vitamin B6
Being water-soluble, it dissolves in water, and excess is excreted through urine. This means that any amounts taken above the recommended daily dose are expelled by the natural urination mechanisms.
However, although it is unlikely to have too much B6 in the body, it is important to always take the correct dose. Excess vitamin B6 can cause:
- Loss of coordination in movements (ataxia).
- Tingling sensation in the extremities.
- Feeling of cold or hot.
Since it affects the peripheral nervous system, it can cause a variety of symptoms when there is an overdose. This usually occurs when a person takes a dose greater than 1 g per day.
Deficiency
Although B6 deficiency or pyridoxine deficiency is rare, some people may experience it due to poor diet or a disorder that prevents its absorption and assimilation. The lack, shortage, or deficiency of vitamin B6 can cause:
- Muscle weakness.
- Hypochromic anemia.
- Atrophic glossitis.
- Seborrheic dermatitis.
- Inadequate blood glucose levels.
- Insomnia or difficulty sleeping.
- High blood pressure.
- Cognitive decline.
- Decreased immune system defenses.
- Mental confusion.
Since this vitamin is related to many bodily functions, its deficiency can lead to various symptoms and health issues. It is necessary to restore the daily dose to combat it.
How to Avoid Deficiency
The ideal approach is to incorporate several of the foods we’ve mentioned into the diet, alternating them while also including fruits and vegetables to increase magnesium intake, a mineral that will help improve absorption.
At the same time, there are some vitamin supplements that can speed up the process of recovering from vitamin B6 deficiency. It is always advisable to consult with a doctor so that they can assess whether it’s suitable to include it along with the foods richest in B6.
If you opt for pills, the usual dosage is 1 to 2 tablets per day (see the dosage on the leaflet), although the amounts may vary depending on the brand.
