Vitamin B6

Vitamin B6 (pyridoxine) is a water-soluble vitamin found naturally in many foods and also added during food preparation. Pyridoxal 5′ phosphate (PLP) is the active form of the coenzyme and is commonly used to measure B6 levels in the blood.

PLP is a coenzyme that helps more than 100 enzymes perform a variety of functions, including the breakdown of proteins, carbohydrates, and fats; maintain a normal level of homocysteine (because high levels can cause heart problems); and support immune function and brain health.

Vitamin B6 content

Recommended daily intake per day:

The tolerable upper intake level is the maximum daily dose that should not yet cause negative side effects. For adults 19 years of age and older, the upper limit is 100 mg per day. For children and adolescents, the amount is slightly lower.

This amount can only be achieved by taking supplements. Even higher doses of vitamin B6 supplements are sometimes prescribed for medical reasons. Too much vitamin B6 in the body can cause toxicity.

Vitamin B6 and health

Vitamin B6 is widely studied for its role in disease prevention. The vitamin in the supplement is the most valued for treating nausea caused by pregnancy.

Adequate blood levels of B6 may be associated with a lower risk of cancer compared to low blood levels of the vitamin. However, the use of individual vitamin B6 supplements (other than the RPN content of typical multivitamin preparations) is not recommended.

Vitamin B6 for the prevention of cardiovascular diseases

High levels of homocysteine are associated with an increased risk of heart disease and stroke because it can promote blood clots and excess free radicals in cells and disrupt normal blood vessel function. Vitamin B6 deficiency along with vitamin B12 and folic acid may increase homocysteine levels.

Vitamin B6 for cognitive function to improve

Vitamin B6 may indirectly help brain function by reducing homocysteine levels. High levels of this protein in the body are associated with higher rates of dementia, Alzheimer's disease and cognitive decline.

Vitamin B6 to suppress morning sickness

Vitamin B6 has long been described as a remedy for pregnancy-related nausea and its most severe form, hyperemesis gravidarum. Due to this severe form (when we are severely dehydrated) it is even sometimes necessary to be hospitalized.

Sources of vitamin B6

Vitamin B6 is found in various animal and plant foods:

• Beef liver
• There
• In salmon
• In spirited grains
• Rishuti
• In homemade poultry
• In dark leafy greens

Vitamin B6 deficiency

Vitamin B6 deficiency usually occurs when other B vitamins are also low in the body, especially when vitamin B12 and folic acid are lacking. A mild vitamin b6 deficiency may not have any symptoms, but a more severe or prolonged deficiency may show:

• Microcytic anemia
• Deteriorated skin condition
• Depression
• Reduced immunity

Certain conditions can have a significant negative impact on the absorption of vitamin B6:

• Kidney disease. People with kidney disease or conditions that prevent the small intestine from absorbing nutrients from food (malabsorption syndromes) are more likely to be deficient in vitamin B-6.

• Autoimmune bowel disorders such as celiac disease, ulcerative colitis, and Crohn's disease
• Autoimmune inflammatory disorders such as rheumatoid arthritis
• Alcoholism

Vitamin B6 can be toxic

It is highly unlikely that toxic levels of vitamin B6 can be achieved from food alone. Vitamin B6 is a water-soluble vitamin, so unused amounts will leave the body through urine.

However, toxic levels can occur at long-term very high doses of more than 1,000 mg/day. Symptoms usually disappear when the high dose is stopped. The most common symptoms are:

• Lack of muscle control or coordination of voluntary movements (ataxia)
• Painful skin lesions
• Heartburn and nausea
• Sun sensitivity (photosensitivity)
• Numbness of the limbs
• Decreased ability to feel pain or extreme temperature