Vitamin B6 is a water-soluble vitamin that exists naturally in many foods, is added to some, and is used as a dietary supplement. Your body is unable to manufacture vitamin B6 and you need to get it from foods or supplements. Most people get adequate vitamin B6 from their diet but there could be a chance of deficiency in some populations. For optimum health, it is necessary to ingest sufficient quantities of vitamin B6, which can also prevent and cure chronic diseases.
It is the common term for six vitamin B6-activated compounds (vitamins): pyridoxine, alcohol; pyridoxal, an aldehyde; and pyridoxamine, containing an amino group; and their corresponding 5′-phosphate esters. Pyridoxal 5 ‘phosphate (PLP) is the most common indicator of B6 blood levels in the body and is the active coenzyme type. PLP is a coenzyme that helps more than 100 enzymes perform various functions including the breakdown of proteins, carbohydrates, and fats; preserving regular homocysteine levels (since high levels that cause heart problems); and promoting immune function and brain safety.
Benefits of Vitamin B-6
Brain Health Function- Vitamin B6 can help boost brain function. Research published in the American Journal of Clinical Nutrition showed that individuals with elevated vitamin B-6 concentrations were improved tested on two cognitive function tests. On the other hand, B6 may lower high levels of homocysteine, which could raise the risk of Alzheimer’s disease.
Anemia and Hemoglobin production – Hemoglobin is a protein that gives your cells oxygen. When you have weak hemoglobin, you don’t have enough oxygen in your blood. You can experience anemia as a result, and feel weak or exhausted.
Depression – It is partially because this vitamin is required to produce emotion-regulating neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA). Vitamin B6 can also play a part in reducing the amino acid homocysteine’s elevated blood levels linked with depression and other psychological disorders.
Nausea During Pregnancy – Nearly half of all women feel diarrhea and vomiting in the first three months of pregnancy, and only between 50% -80% feel diarrhea. While this illness is usually referred to as “morning sickness,” it also lasts all day. The disorder is not life-threatening, and typically goes away after 12–20 weeks, but its effects can interfere with the social and physical functioning of an individual. Vitamin B6 supplements are used as an effective treatment for nausea and vomiting during pregnancy in doses of 30–75 mg per day.
Eye Health – Vitamin B6 supplements can reduce the risk of macular degeneration (AMD) due to aging. Additionally, sufficient levels of B6 in the blood will avoid complications involving the retina. There is, therefore, a need for further research.
Cancer – Some research has related low levels of plasma vitamin B6 to an increased risk of certain types of cancer. For instance, a meta-analysis of prospective research showed that those with the highest quintile intake of vitamin B6 have a 20 percent lower risk of colorectal cancer than those with the lowest quintile intake.
Food Sources of Vitamin B-6
Vitamin B6 is present in verity animals and plants.
- Fortified cereals
- Beef liver
- Dark leafy greens
Daily Requirement of vitamin B6
A variety of factors can influence a person’s daily vitamin B6 requirement, as it influences multiple metabolism facets.
For men aged 14-50 years the Recommended Dietary Allowance (RDA) is 1.3 mg daily; 51 + years, 1.7 mg. The RDA is 1.2 mg for women aged 14-18; 19-50 years, 1.3 mg; and 51 + years, 1.5 mg. The level rises to 1.9 mg mcg and 2.0 mg for breastfeeding and lactation, respectively.
The average daily dosage unlikely to cause adverse side effects in the general population is a Tolerable Upper Intake Level (UL). The UL is 100 mg daily for adults 19 and older, with significantly lower levels in children and teenagers. It is only by taking supplements you can accomplish this level.
Deficiency Symptoms of Vitamin B6
A deficiency in vitamin B6 most frequently occurs when other B vitamins are low in the body, especially vitamin B12 and folic acid. The deficiency of vitamin B6 induces physiological modifications, which become more evident as the deficiency progresses.
Deficiency of vitamin B6 is associated with microcytic anemia, electroencephalographic anomalies, dermatitis with cheilosis (scaling of the lips and fractures in the corners of the body), and glossitis (swollen tongue), fatigue and confusion, and impaired immune function.
End-stage renal diseases, chronic kidney failure, and other kidney diseases may cause a deficiency of vitamin B6.
Additionally, deficiency in vitamin B6 may result from syndromes of malabsorption, such as celiac disease, Crohn’s disease, and ulcerative colitis. Some genetic disorders, such as homocystinuria, may also induce a deficiency in vitamin B6. Some drugs, such as antiepileptic drugs, can lead to deficiencies over time.