Vitamin B6, also known as pyridoxine, pyridoxal or pyridoxamine, is part of the B complex and plays an important role in the formation of hemoglobin, in metabolizing amino acids, proteins, carbohydrates and lipids (particularly the essential fatty acids). It is also a muscle stimulant, it has beneficial effect on the skin and in the growth process as well.
The pyridoxine is also important in the synthesis of neurotransmitters, the molecules that allow the passage of nervous impulses, essential in developing thinking, emotions, memory – thus prevents the disturbance of the nervous system.
The high intake of protein and a sustained and intense physical effort greatly increases the need of vitamin B6 in the body.
The benefits of Vitamin B6:
- The pyridoxine can help in the treatment of cardiovascular diseases
- it relieves the symptoms of PMS (Premenstrual syndrome), depression, artritis
- removes the feeling of morning sickness in pregnant women
- prevents the installation of ocular diseases caused by aging
- reduces nocturnal muscle spasms, tendrils, hand numbness and certain forms of neuritis in the extremities
- it plays a role in aging process delay
To prevent the deficiency of other vitamins, vitamin B6 should be given in equal amounts with vitamin B1 and vitamin B2. The high intake of protein and a sustained and intense physical effort greatly increases the need of vitamin B6 in the body.
The deficiency of vitamin B6 is manifested through:
- muscle weakness
- hair loss
- dry skin
- weight loss
- neurological disorders
- tongue inflammation
The excess of vitamin B6 is extremely rare, however it may occur in case of an overdose administration over a long period of time. In this case, the person may experience photosensitivity, heartburns, nausea, sensory and movement disorders.
The recommended daily dose of vitamin B6
- 0.1 mg in infants between 0-6 months
- 0.3 mg to infants between 7-12 months
- 0.5 mg to children aged between 1-3 years old
- 0.6 mg to to children aged between 4-8 years old
- 1 mg for children aged between 9-13 years old
- 1.2-1.3 mg to adolescents between 14-18 years old
- 1.3 mg to adults aged between 19-65 years old
- 1.5 – 1.7 mg to adults over 65 years old
- 1.9 mg for preagnant women and 2 mg for lactating women
The best natural sources of vitamin B6 are:
- whole grains
- raw egg yolk
- sunflower seeds
- bell pepper
The pyridoxine is a water-soluble vitamin, very sensitive to light, but resistant to heat and oxidation