B6 Products: Vitamin Intake Norms

Vitamin B6 is a water-soluble vitamin that provides over 140 biochemical reactions in our body. Its effects are associated not only with the metabolism of amino acids, but also affect the synthesis of certain fatty acids. In addition, it is also involved in the mechanisms of neutralization of free radicals, thereby preventing the development of oxidative stress.

How and why does pyridoxine deficiency occur? What should prevention be aimed at and is it possible to fully meet all the needs of the body exclusively with nutrition? Let's figure it out.

Functions of Vitamin B6

Most of the effects realized by vitamin B6 are mediated by its coenzyme forms (pyridxal-5-phosphate and pyrodoxamine phosphate), which ensure the functioning of a number of enzymes. In other words, these are its metabolically active derivatives.

So, let's say, they contribute to the occurrence of transamination reactions, during which the amino group is transferred to keto acid with the further formation of new biologically active products.

Interestingly, most scientific papers investigating the relationship between consumption of pyridoxine-rich foods and neurogenic disorders have shown a significant correlation between improved mental health of patients and intake with B6 food components. And this is quite natural, taking into account the effects that the previously mentioned neurotransmitters have, the formation of which directly depends on this water-soluble vitamin.

So, dopamine is associated with the “reward system” - these are positive emotions from the very feeling of anticipation of the goal. As is known, a decrease in its concentration leads to movement disorders associated with Parkinson's syndrome and associated with complex interactions between neurons of different groups and structures in the central nervous system.

The lack of serotonin, another biologically active substance, correlates with the development of depression, a disease that, according to forecasts by the World Health Organization, will take a leading position among mental disorders by 2030.

Finally, adrenaline, along with such a hormone of the adrenal cortex as cortisol, plays one of the key roles in the implementation of the “fight or flight” reaction, realized under the influence of stress factors. It connects all the reserve reserves of the body, stimulates the ways and mechanisms of energy production, helping to increase the concentration of glucose in the blood.

In addition, in humans, just like in representatives of the animal world, glycogen is deposited in hepatocytes - a reserve supply of carbohydrates that prevents a decrease in blood glucose levels (and this indicator is strictly regulated and is directly related to maintaining homeostasis) in case of starvation. The breakdown of this polymer back to its constituent parts - simple sugars - catalyzes a specific enzyme, also dependent on vitamin B6 - glycogen phosphorylase.

Also important is the participation of pyridoxine in one of the pathways for the conversion of the amino acid homocysteine ​​- in the transsulfation cycle, which not only prevents damage to the inner lining of blood vessels, but also provides raw materials for the formation of the main antioxidant in our body - glutathione. The latter is involved in detoxification processes in the liver: thus, by binding to potentially dangerous compounds (of both endogenous and exogenous origin), it contributes to their transition to an inactive form with further excretion with urine or feces.

Hyperhomocysteinemia is an independent risk factor for the development of cardiovascular diseases, as well as a marker associated with pathologies such as:

• violation of cognitive functions;

• mental retardation;

• schizophrenia;

• depression;

The intake of vitamin B6

According to researchers from the US Institute of Medicine, the daily intake of vitamin B6 is: from 1.3 to 1.7 mg for adults, 2 mg for women during lactation.

In the clinical guidelines of K. Astill-Smith and K. Reardon, the recommended daily dose for different ages is:

• 0-6 months: 0.1 mg;

• 7-12 months: 0.3 mg;

• 1-3 years: 0.5 mg;

• 4-8 years: 0.6 mg;

• 9-13 years: 1 mg;

• 14-18 years: 1.3 mg (boys) and 1.2 mg (girls);

• over 19 years old: 1.7 mg (men) and 1.5 mg (women);

• pregnancy: 1.9 mg;

• lactation: 2 mg.

Symptoms of an overdose of B6

It is difficult to achieve an overdose of a vitamin: at least, this is due to its hydrophilicity and inability to accumulate. So, at the moment, the upper allowable consumption limit is 100 mg.

Signs of toxicity may include:

Causes and manifestations of vitamin B6 deficiency

Often, pyridoxine deficiency is associated with impaired absorption processes - with lesions of the mucosa of the gastrointestinal tract, characteristic, in particular, for celiac disease. Other, no less rare, unfortunately, pathologies are Crohn's disease and ulcerative colitis.

Deficiency can also be caused by the intake of certain drugs - in particular those used to treat epilepsy, as well as alcohol abuse, which, in addition, no less depletes the reserves of thiamine - vitamin B1.

The risk group includes patients with chronic renal failure, liver dysfunction, as well as autoimmune diseases: for example, rheumatoid arthritis leads to increased breakdown (catabolism) of B6.

Symptoms of B6 deficiency are mediated by a decrease in the level of those biologically active molecules in the metabolism of which pyridoxine takes part. They can be reduced to the following:

• autism;

• depression;

• movement disorders;

• schizophrenia;

• Alzheimer's disease;

• Parkinson's disease;

• epilepsy;

• dermatitis;

• rigidity;

• seizures (due to GABA deficiency);

• cardiovascular diseases caused by elevated levels of homocysteine ​​in the blood.

In addition, there have been recent suggestions about the effect of pyridoxine on carcinogenesis - so, according to scientists, being included in the metabolism of nucleic acids, it mediates antitumor protection.

In addition, it is believed that a decrease in the concentration of vitamin B6 makes a significant contribution to the development of diabetes, even if it is not the main trigger factor. The opinions of some scientists agreed that, participating in one of the metabolic pathways of the amino acid tryptophan, which ultimately contributes to the formation of the coenzyme form of vitamin B3, pyridoxine, thus, can also affect carbohydrate metabolism. The fact is that under conditions of a decrease in its level, the above process is also disrupted, and this, in turn, prevents the biological activity of insulin, one of the key hormones that regulate glucose homeostasis in the body.

On the other hand, the role of hyperhomocysteinemia, which occurs with insufficient intake of B6, in the pathogenesis of insulin resistance is not excluded. In general, both statements require further research in order to accumulate a sufficiently convincing scientific basis.

Foods rich in vitamin B6

First of all, I would like to emphasize: in the human body, unlike representatives of the plant world and, say, the notorious E. coli, there are no enzymes that encode any of the pathways (main or alternative) for the formation of vitamin B6. Therefore, its intake should be provided in due measure by food products. By the way, pyridoxine is thermostable - heat treatment does not affect its content in food.

Despite the participation of the resident microflora of the large intestine in the synthesis of certain vitamins (in particular, group B), the anatomical features of the structure of this section of the gastrointestinal tract (the absence of villi - outgrowths of the epithelium, on which the process of parietal splitting and absorption actually occurs), the absorption of biologically active compounds is unlikely and rather ephemeral.

Nutrition for vitamin B6 deficiency

Given that pyridoxine deficiency is accompanied by the accumulation of the amino acid homocysteine, which has a wide range of adverse effects - primarily on the health of the cardiovascular system - it is necessary to limit those products that contain its immediate precursor - methionine:

• meat;

• milk products;

• eggs;

• fish.

Also taking into account the naturally occurring lack of dopamine, you should add foods rich in it and its predecessors to your diet:

• bananas;

• poppy;

• beans;

• hawthorn.

The natural sources of serotonin, a decrease in the level of which is also observed with B6 deficiency, include:

• sea ​​​​buckthorn;

• bananas;

• nettle;

• plums;

• dates.

In addition, under conditions of accumulation of homocysteine ​​and a decrease in its reverse conversion into methionine, methylation processes are disrupted, which contribute not only to the formation of many biologically active compounds (for example, adrenaline), but also involved in the neutralization of inflammatory mediators - in particular, histamine.

Symptoms of elevated histamine levels include:

• seasonal allergies;

• rhinitis;

• heartburn;

• migraine;

• dysbiosis;

• increased permeability of the intestinal wall.

Therefore, we recommend that for the period of restoration of methylation efficiency (which is somewhat difficult when there are “breakdowns” in the main regulatory genes: MTHFR, MTR, MTRR) to reduce consumption or completely eliminate histamine-rich foods from the diet:

• avocado;

• eggplant;

• tomatoes;

• spinach;

• seafood;

• canned food;

• sauerkraut;

• fermented cheeses;

• dairy products;

• bread;

• sausages;

• wine, champagne, beer;

• cocoa;

• chocolate;

• jerky;

• dried fruits;

• peanut;

• walnuts;

• cashew nuts.

Nutraceutical Support

First of all, there is a need to maintain the effectiveness of the mechanisms that ensure the conversion of the amino acid homocysteine ​​back to methionine:

• vitamin B2 in its active form - riboflavin-5-phosphate;

• pyridoxal-5 phosphate (B6);

• methylfolate (B9);

• methylcobalamin (B12);

• magnesium.

With an increased level of histamine, in addition to establishing the work of the folate cycle, it makes sense to treat dysbiosis:

• berberine;

• oregano;

• thyme.

In addition, the use of strains of those bacteria that are able to neutralize histamine, in other words, the connection of probiotics, will become effective:

• B. longum;

• L. gasseri;

• L. rhamnosus;

• L. plantarum.

Vitamin B6 Recipes

Ingredients:

• 75 g cashews pre-soaked overnight;

• 60 ml of water;

• 2 cloves of garlic;

• salt and pepper to taste;

• 2 tablespoons of lemon juice;

• 1 teaspoon mustard.

Drain and rinse pre-soaked nuts. Put them together with water, garlic, spices, lemon juice in a blender bowl and beat until smooth. Transfer the finished sauce to a convenient container. It can be consumed immediately or after cooling.

Ingredients:

• beans - 400 g;

• 50g Ghee butter;

• 2 eggs;

• 5 tablespoons of cocoa;

• gluten-free baking powder or soda slaked with lemon juice;

• erythritol or other sweetener to taste;

• a pinch of salt.

Boil the beans or use already prepared ones, after draining the water from under it. Add eggs, cocoa and salt to it, and then beat all the ingredients with a blender. Then, to the resulting homogeneous mass, pour in the ghee melted in a water bath and, after mixing, add the baking powder. The consistency of the resulting dough should be like thick sour cream.

Grease a glass baking dish with butter and sprinkle with cocoa powder on top, then pour the dough into it. It is necessary to bake in an oven preheated to 180 degrees for about 30 minutes.

Ingredients:

• salmon fillets;

• 2 tbsp. spoons of mustard seeds;

• zest of half a lemon;

• 1 tbsp paprika;

• garlic clove

• olive oil;

• salt and pepper.

After removing the head and entrails, as well as inspecting the meat well for possible parasitic infestation, cut the fillet into small pieces a few centimeters thick.

Mix all the spices with salt and lemon zest, add the fish to them and leave for 20 minutes in the marinade. Place the fillets in a glass baking dish, drizzle lemon juice and olive oil on top, and then place in a preheated oven at 180 degrees for 20 minutes.