Vitamin B6 is one of the important vitamins for the body. It provides many important health benefits. It helps the central nervous system, aids metabolism, and plays roles in turning food into energy to help make nerve messengers like serotonin and dopamine. In this article, we'll learn about vitamin B6, its importance for the body, and where to get it.
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What is vitamin B6? :-
Vitamin B6, also known as pyridoxine, is one of eight B vitamins, which are a group of vitamins important for cell functions. They help with metabolism, blood cell creation, and keeping cells healthy.
Vitamin B6 is water-soluble. This means the body doesn’t store it and gets rid of excess amounts through urine. So people need to get enough vitamin B6 daily.
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Food sources of vitamin B6 :-
Almost all foods have some vitamin B6, so people who eat balanced diets usually don't get a B6 deficiency. Here are some good sources to get vitamin B6 from:-
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Daily recommended amounts of vitamin B6:-
The daily recommended amounts of vitamin B6 vary depending on several factors like age and gender. Here are the daily recommended levels of vitamin B6 according to the National Institutes of Health Office of Dietary Supplements ODS, as follows:-
| Age | Male | Female |
| 0 : 6 months | 0.1 mg | 0.1 mg |
| 7 : 12 months | 0.3 mg | 03 mg |
| 1 : 3 years | 0.5 mg | 0.5 mg |
| 4 : 8 years | 0.6 mg | 05 mg |
| 9 : 13 years | 1 mg | 1 mg |
| 14 : 18 years | 1.3 mg | 1.2 mg |
| 19 : 50 years | 1.3 mg | 1.3 mg |
| 51 years and above | 1.7 mg | 1.5 mg |
| Pregnant women | ------ | 1.9 mg |
| Nursing mothers | ------ | 2 mg |
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Health benefits of vitamin B6:-
Vitamin B6 helps with many different functions in the body and plays a role in over 100 enzyme reactions. One main role is in metabolism processes of proteins andfats andcarbohydrates to get energy.
Vitamin B6 also helps with :-
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Immune system functions.
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Fetal brain growth during pregnancy and breastfeeding.
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Making neurotransmitters, including serotonin and dopamine.
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Forming hemoglobin, which is part of red blood cells that carry oxygen.
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Vitamin B6 effects on health :-
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Brain functions :-
Vitamin B6 helps make neurotransmitters, which are important chemical messengers in the brain. It also helps manage the brain's energy use.
Some studies show that lack of vitamin B6 might be linked to cognitive decline and dementia. These studies also say that older people with higher levels of vitamin B6 in their blood have better memory.
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Nausea during pregnancy :-
Studies suggest that taking vitamin B6 or pyridoxine can help treat mild symptoms of nausea and vomiting during pregnancy.
Based on these studies, the American Congress of Obstetricians and Gynecologists ACOG recommends vitamin B6 supplements as a safe treatment for nausea during pregnancy.
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Protection from air pollution :-
Some studies suggest that vitamin B6 might help protect people from the harmful effects of air pollution by reducing the impact of pollutants.
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Symptoms of vitamin B6 deficiency :-
People can get enough vitamin B6 from a balanced diet because vitamin B6 is in most foods. So, vitamin B6 deficiency is uncommon but still possible. Especially in cases like :-
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Poor absorption in the intestines.
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Taking Estrogen hormone.
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Taking anticonvulsants.
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Low levels of other B vitamins like Vitamin B12, andFolic acid.
Symptoms of vitamin B6 deficiency include:-
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Peripheral neuropathy with tingling and numbness in hands and feet.
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Seizures.
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Depression.
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Confusion.
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Weak immune system.
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Vitamin B6 supplements :-
As mentioned before, most people of all ages get enough vitamin B6 from their balanced diets, so they don't need to take dietary supplements, so people who need higher amounts of vitamin B6 like pregnant or breastfeeding women can take supplements.
Studies show no proof of harmful effects from eating too much vitamin B6 through food, but taking between 1 and 6 grams of vitamin B6 orally every day for 12 to 40 months might be linked to severe, gradual nerve damage, causing loss of control over body movements.
Getting different vitamins is important for body health and helps the body do vital activities. It keeps balance and health. The main way to get these vitamins is a healthy, balanced diet.
Article sources :- 1.
