Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for metabolism, particularly in the breakdown and utilization of proteins, carbohydrates, and fats. Vitamin B6 is also involved in the synthesis of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which regulate mood, sleep, and cognitive function.
This vitamin contributes to the production of red blood cells and supports the immune system by aiding in the formation of antibodies. It also helps maintain normal nerve function and is necessary for the synthesis of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Good dietary sources of vitamin B6 include poultry, fish, nuts, seeds, bananas, avocados, and fortified cereals. A deficiency in vitamin B6 can lead to symptoms such as anemia, dermatitis, confusion, and weakened immune function. However, excessive intake of vitamin B6 supplements can cause nerve damage over time, so it’s important to maintain balanced intake levels.
Requierment :
Functions :
Vitamin B6, also known as pyridoxine, plays a crucial role in various bodily functions. Its primary function involves facilitating the release of energy from food through metabolism and supporting the proper functioning of over sixty enzymes. Additionally, it promotes a robust immune system, aids in cell multiplication, and contributes to the production of genetic material called nucleic acid. The brain contains significant concentrations of pyridoxine, which has led to its application in treating depression and maintaining brain function. Furthermore, vitamin B6 is indispensable for the formation of red blood cells, protein metabolism, and absorption. Its presence is essential for synthesizing antibodies vital for the immune system’s defense mechanisms. Overall, vitamin B6 is integral to numerous physiological processes, ensuring the body’s proper functioning and vitality, and its deficiency can lead to various health issues affecting metabolism, immunity, and mental health.
Deficiency :
Pyridoxine deficiency, a condition resulting from inadequate intake or absorption of vitamin B6, often manifests alongside deficiencies in other B complex vitamins. The symptoms associated with pyridoxine deficiency encompass a range of physiological and neurological disturbances. Weakness, inflamed tongue and mouth, sleeplessness, and depression are common indicators, reflecting the vitamin’s role in various metabolic pathways crucial for energy production and neurotransmitter synthesis. Confusion, inflammation of mucous membranes, and nerve problems in the extremities further underscore the systemic impact of B6 deficiency. Pyridoxine plays a pivotal role in amino acid metabolism, neurotransmitter synthesis, and nerve function, hence its deficiency can disrupt multiple physiological processes. Addressing pyridoxine deficiency typically involves dietary supplementation or consumption of B6-rich foods such as poultry, fish, bananas, and fortified cereals. Timely recognition and treatment are essential to prevent the progression of symptoms and mitigate potential long-term complications associated with vitamin B6 deficiency.
Food sources :
Vegetarian Sources :
A . Leafy green vegetables (per 100 grams) :
- kale: 0.3 mg
- spinach: 0.3 mg
B. Sunflower Seeds: 1.3 mg
D. Avocado: 0.4 mg
E. Chickpeas: 0.7 mg
F. Hazelnuts: 0.7 mg
Non-Vegetarian Sources (per 100 grams) :
A. Chicken Breast: 0.6mg
B. Turkey Breast: 1.0 mg
Supplements :
- Himalayan Organics Plant-Based Vitamin B6
- Himalayan Organics Plant Based Vitamin B12 Supplement | B1,B2,B3,B5,B6,B7,B9,Moringa|
Over Dosage :
Pyridoxine, also known as vitamin B6, is crucial for various bodily functions, including nerve function, protein metabolism, and red blood cell formation. However, excessive intake, typically over 200 milligrams daily for an extended duration, can lead to adverse effects. When consumed excessively, pyridoxine may result in sensory neuropathy, characterized by loss of sensation in the hands and feet. This condition arises due to pyridoxine’s ability to affect nerve function, potentially leading to nerve damage and impaired signaling. Consequently, individuals may experience tingling, numbness, or difficulty sensing touch in their extremities. Furthermore, excessive pyridoxine intake may disrupt coordination and balance, causing difficulty in walking. These symptoms can significantly impact daily life and necessitate medical intervention. Therefore, while pyridoxine is essential for health, it’s important to adhere to recommended dosages to avoid adverse effects and maintain optimal nerve function and overall well-being.
Conclusion :
So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
