Vitamin B6, Also Known As Pyridoxine

Author: Victoria Aly Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

Vitamin B6 is involved in the synthesis of amino acids, which determines its extremely important functions for the body

Vitamin B6 is actually composed of three compounds - pridoxin, pyridoxal, pyridoxamine and their phosphate forms.

Basic functions of pyridoxine.

It is involved as a coenzyme in more than 100 enzymatic reactions related to amino acid metabolism. Vitamin B6 plays a critical role in the proper synthesis of amino acids.

It participates in the process of gluconeogenesis (synthesis of glucose from non-carbon substrates) as well as in its decomposition. Pyridoxine plays a role in hemoglobin synthesis and oxygen transport.

How much vitamin B6 do we need?

For a healthy adult between the ages of 19 and 50, the required amount is 1.3 mg per day. After the age of 50, the daily requirement increases to about 1.7 mg per day. With a normal diet we are able to get the necessary amount of pyridoxine only through food.

Due to the role that the vitamin plays in protein metabolism, the required amounts are considered to be determined on the basis of protein intake. That is, when we have a higher protein diet, we need larger amounts of pyridoxine.

That's not exactly right. Nature has taken care of it. Most foods rich in protein are also rich in vitamin B6.

Foods, sources of vitamin B6.

Such foods are meat, fish (especially tuna), liver, potatoes, bananas. Usually about 40% of the vitamin B6 intake comes from animal products and 60% from plant products. Therefore, when switching to a diet that excludes animal products, make sure you eat foods rich in vitamin B6 and get the right amount.

What happens if we consume too much vitamin B6?

As with all water-soluble vitamins, an overdose is unlikely when we get the vitamin through food alone. Nutritional supplements are often used to treat premenstrual syndrome.

In these cases, overdose can lead to skin lesions and neuropathies. Therefore, do not exceed your prescribed doses.

What causes vitamin B6 deficiency?

Lifestyle and some diseases determine increased needs. Such factors are alcoholism, taking certain medications, intense physical activity, chronic diseases (arthritis, vascular diseases).

If we do not get enough vitamin B6, diseases such as anemia, depression and confusion, skin irritations begin to develop. Lack of this vitamin B6 is associated with damage to three types of tissues: skin, blood and nervous system.