Health Benefits of Vitamins B6: The name vitamin B6 combines various substances that are involved in numerous central metabolic processes in the body. Vitamin B6 in its active forms functions as a coenzyme and is involved in around 100 different metabolic reactions.
The body needs the essential vital substance to convert and incorporate proteins and to metabolize fats. Likewise, the vitamin not only influences the hormonal system and the immune system , but also contributes to the formation of neurotransmitters in the nervous system.
What is Vitamin B6?
There is no such thing as one vitamin B6. Rather, vitamin B6 or pyridoxine is a collective term for three chemical compounds: pyridoxine, pyridoxal and pyridoxamine. All compounds occur naturally and can be converted into the other form in the metabolism.
Vitamin B6 also includes pyridoxal phosphate and pyridoxamine phosphate as active forms of chemical compounds. Since vitamin B6 is mainly used in orthomolecular medicine in the form of pyridoxine and pyridoxine hydrochloride, vitamin B6 is often referred to as pyridoxine in common parlance.
The health benefits of vitamin B6 or pyridoxamine include beneficial effects on skin conditions, immune system, coenzymatic activities, metabolic enhancement, and premenstrual syndrome. It helps with hormone control, emotional disorders, heart disease, kidney disease, carpal tunnel syndrome, multiple sclerosis, anemia, arthritis, and influenza.
Vitamin B6, also known as pyridoxamine, plays an important role in human life. If you get sick in any way, including this nutrient in your diet is of great importance. This water-soluble vitamin helps with a wide variety of heart and skin-related problems, as well as depression, fatigue, the nervous system, and more.
Vitamin B6 Deficiency Symptoms:
Vitamin B6 deficiency symptoms appear in the form of fatigue, loss of appetite, appearance of dry skin, hair loss, appearance of cracked lips, insomnia and swelling of the mouth and tongue. Aside from all of these, there can also be a reduction in walking coordination, anemia, irritability, mental confusion, and weakness in various parts of the body.
Vitamin B6 Deficiency – Who is Particularly at Risk?
Suboptimal B6 values are mainly found in risk groups such as:
- Underweight people
- The elderly who do not eat enough food
- People who have a radical diet make
- People with high alcohol consumption or alcohol abuse
- People suffering from an autoimmune disease or chronic inflammation suffer
Pregnant women as well as breastfeeding women and patients with kidney diseases such as renal insufficiency or chronic uremia are also at higher risk of deficiencies due to their increased vitamin requirement. It should also be noted that certain drugs can increase the need for vitamin B6.
Therefore, patients who take hydrazide-containing tuberculostatics, phenytoin, D-penicillamine or L-dopa should pay more attention to their diet in order to avoid a B6 deficiency.
Important Sources of Vitamin B6:
Vitamin B6 is one of the vital substances that are ubiquitous. This means that they can be found in almost every animal and plant food. While pyridoxine is mainly a component of plant-based foods, pyridoxal, pyridoxamine and the associated phosphoric acid esters are found particularly in foods of animal origin.
Vitamin B6 Occurrence in Food (given in mg per 100 g):
- Chicken: 0.50
- Beef: 0.50
- Goose: 0.58
- Pork liver: 0.59
Milk, Dairy products and Egg:
- Buttermilk: 0.04
- Yogurt: 0.05
- Quark: 0.08
- Egg: 0.12
- Cucumber: 0.04
- Asparagus: 0.06
- Savoy cabbage: 0.20
- Lamb’s lettuce: 0.25
- Potatoes: 0.30
- Carrots: 0.30
- Brussels sprouts: 0.30
- Halibut: 0.42
- Sardine: 0.97
- Lobster: 1.18
- Salmon: 0.98
- Oatmeal: 0.16
- White bread: 0.02
- Brown rice: 0.28
- Bran: 0.73
- white beans: 0.41
- Peas: 0.12
- Chickpeas: 0.54
- Lentils: 0.60
- Soybeans: 1.00
While the B6 from plants is relatively heat-stable, the cooking losses in the vital substance from animal foods are up to 45 percent. Vitamin losses of around 40 percent must also be expected when milk is sterilized.
In addition, it should be noted that pyridoxal and pyridoxamine as well as the phosphoric acid esters are extremely sensitive to UV light. The vitamin B6 content in a clear glass bottle of milk that is exposed to sunlight is reduced by half within a few hours.
Basically: Even with careful handling of the food and proper storage, a loss of around 20 percent must be taken into account. A healthy diet with sufficient fruit and vegetables and a balanced composition of meals with various ingredients still usually covers the recommended daily requirement
Health Benefits of Vitamins B6:
You can rely on pyridoxamine for most functions in maintaining good health. Here is the list of the benefits that can be accessed through this vitamin.
- 1. Coenzymatic Activities: Vitamin B6 is functional in working with a number of enzyme systems in the human body to make them work in the desired way. This close association between pyridoxamine and enzymes helps improve the proper functioning of the nervous system, build immunity, and relieve problems such as arthritis.
- 2. Increases Cognitive Function: It also helps with cognitive development. Dr. Tomás Guilarte of the Johns Hopkins University School of Hygiene and Public Health in Baltimore reveals the important role of vitamin B6 in learning and memory in his study. Another study also showed a link between vitamin B6 and autism.
- 3. Boosts Metabolism: Vitamin B6 is admired for its ability to metabolize a range of nutrients for energy. Hence, one can consider this vitamin for the metabolism of fats, vitamins , carbohydrates and other important components like amino acids.
- 4. Strengthens The Immune System: According to Oregon State University, vitamin B6 plays an important role in restoring the human body’s immune system to functional levels. This helps the body withstand a range of infections that the body can easily fall prey to without this important vitamin.
- 5. Helps with Hormone Control: The lack of this vitamin can affect the production of hormones and unbalance the levels of these hormones, which ultimately leads to emotional disturbances. Therefore, taking pyridoxamine is necessary to control these hormones and treat emotional disorders.
- 6. Treats Premenstrual Syndrome: Vitamin B6 plays an important role in the treatment of premenstrual syndrome. The pyridoxine supply decreases during this time, which leads to mood swings, loss of sex drive and other problems. In this situation, taking a diet high in pyridoxamine is the most effective solution.
- 7. Skin Care: One of the most important benefits of vitamin B6 is that it helps maintain good skin condition. It helps against a number of skin problems including eczema, dandruff, acne, hair loss, and dry skin.
- 8. Prevents Heart Disease: Vitamin B6 helps control fat levels in and around the human heart, protecting against a number of heart diseases. Aside from that, it also helps limit stone formation in the kidneys, thus keeping this critical organ of the human body in good shape.
- 9. Balances Hormones: Vitamin B6 helps maintain hormone levels in the human body, which allows a range of activities and metabolic processes in the human body to be controlled.
- 10. Other Advantages:In addition to the above, vitamin B6 is also helpful in treating other problems such as carpal tunnel syndrome, multiple sclerosis, anemia, arthritis, and influenza. It also helps with problems like nausea, infertility, like some problems that occur during pregnancy.
Side Effects of Vitamin B6:
No side effects are to be expected if the appropriate dosage instructions are observed. The administration of high doses of vitamin B6 can lead to increased sleepiness, shortness of breath and apathy in infants.