Pyridoxine (Vitamin B6): food: table: faction

 

Introduction:

Vitamin B6 is also known the pyridoxine. It is a water soluble vitamin and member of the B-complex vitamins family. As it is water soluble, so is carried through the blood stream and the excess of it is not stored and is rapidly excrete out through urine. So, the people must take it on daily basis. This vitamin benefits the central nervous system and is involve in producing the neurotransmitters such as serotonin and norepinephrine. It is also responsible for the formation of myelin sheath that is present in the axon of the neuron and is responsible for saltatory (jumping) impulse. In this article, the discussion will be about the pyridoxine (vitamin B6) role, sources, dosage and issues related to it. we will leran about Pyridoxine (Vitamin B6).

Role of vitamin B6:

Vitamin B6 is also involve in glucose and protein metabolism. The other functions of vitamin B6 in our body include:

• Vitamin B6 is involve in the formation of hemoglobin that is important component of RBC’s that carry oxygen throughout the whole body.
• It is also involve in keeping the thymus, spleen and lymph nodes healthy.
• It also improves your memory. It has been found that vitamin B6 has been associate with boosting the brain function. Vitamin B6 is require for the neuron transmission in the brain. In old people, the consumption of vitamin B6 in excess lowers in them the risks of dementia by 50%.
• Vitamin B6 is also involve in lowering the nausea feeling during early pregnancy. But in this condition, you must be careful about its consumption but even about everything. Don’t consume above the recommended doses.
• Epigenetic changes that usually results from the exposure to polluted air may be controlled or reduced by the use of vitamin B6. In other words, it is helpful in controlling environment related diseases.
• Vitamin B6 is important for the healthy skin and  healthy functioning of digestive system enzymes. It also promotes healthy production of red blood cells.
• Vitamin B6 reduces the homocystein levels in blood and thus reducing the risk of Alzheimer’s disease. It is also involve in improving the cognitive brain impairment.
• It can also be helpful in treating and preventing anemia due to its ability to form hemoglobin.
• Taking 75 mg of vitamin B6 during pregnancy may improve the symptoms of anemia in women who were unresponsive to iron supplementation.
•  It is also associated in treating the premenstrual syndrome symptoms such as nausea, irritability, confusion and depression. As it is associate with the neurotransmitter production so may improve the symptoms relate to mood and emotions.
• Vitamin B6 is also associate to lower the homocystein levels in blood and in turn reducing the narrowing of arteries and heart diseases.
• Due to its anti-inflammatory effect, it can also prevent cancer but more evidences are neede.
• It can also maintain your eye health by decreasing the risk of vision loss especially in the age-related macular degeneration.
• It can also reduce the symptoms of rheumatoid arthritis due to its anti-inflammatory effect.

Sources of vitamin B6:

The food sources of vitamin B6 may include:

• Chickpeas
• Beef liver
• Roasted chicken breast
• Banana
• Roasted chicken breast
• Avocados
• Brown rice
• Carrots
• Fish
• Fortified cereals
• Milk
• Potato
• Seeds and nuts especially hazelnuts
• Spinach
• Soybeans
• Cocktails
• Whole grains
• Vegetable juice

Supplements:

Other than food sources, vitamin B6 can be obtained from supplements. Supplements are usually available in capsule and tablet form. The over consumption of this vitamin has not been seen to cause any disease but the 1-6 gm oral consumption of pyridoxine over years has been associate to cause loss of control on body movements and sensory neuropathy.

RDA Dosage of vitamin B6:

The daily recommended doses of this vitamin are:

• The RDA for pregnant is 1.9 mg per day
• The RDA for lactating is 2.0 mg per day
• For adult males and females, the RDA dosage is 1.3 mg/day.

Deficiency issues:

The deficiency of vitamin B6 is very rare but can be develope if the person has intestinal malfunctioning in its absorption and if taking medications of estrogen, corticosteroids and other hormones.

The deficiency symptoms may include:

• Anemia
• Seizures
• Depression
• Confusion
• Weakened immune system

Conclusion:

So, in a nutshell vitamin B6 is very important for your healthy nervous system and brain functioning but must be consumed in reasonable amounts.

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