Vitamin B6, the so-called pyridoxine is a water-soluble vitamin necessary for the proper functioning of the body. After ingestion, it is absorbed from the digestive tract and stored mainly in the muscles and liver. It is part of approximately 50 enzymes that actively participate in various biological processes of the body. Vitamin B6 participates in the transformation of proteins, carbohydrates and fats. It also takes part in the transformation of amino acids and is necessary to convert tryptophan into niacin, the so-called vitamin PP. It is also necessary for the synthesis of hormones, such as serotonin and adrenaline, which affect the proper functioning of the nervous system.
Furthermore, pyridoxine has an effect on muscle spasms, blood pressure and heart function. It participates in the formation of antibodies, so it increases the body’s resistance.
Another important function of this vitamin is its participation in the processes occurring in the muscles such as: glycogenesis – transformation of glucose into glycogen and glycogenolysis – the process of glycogen metabolism. Vitamin B6 is also essential in the production of hemoglobin.
Symptoms of vitamin B6 deficiencies:
Symptoms of vitamin B6 deficiency may be as follows:· nervous hyperactivity,
- low mood
- increased susceptibility to infection,
- numbness of hands,
- hair loss,
- inflammatory changes of the skin and oral mucosa.
Most of these symptoms are not specific, because the deficiency of vitamin B6 very often occurs with deficiencies of other B vitamins.
Symptoms of excess amount of vitamin B6:
With long-term intake of Vitamin B6 in the form of tablets at a dose above 200 mg / day, you may get undesirable symptoms such as:
- lack of muscle coordination,
- tingling of the limbs,
- increased feeling of coolness,
- degeneration of the nervous tissue.
Source of vitamin B6:
Vitamin B6 is found in both animal and vegetable products. The richest sources are, among others: yeast, wheat bran, buckwheat groats, wheat germs, legume seeds, potatoes, broccoli, bananas, pork, poultry, nuts, milk and eggs. During the thermal treatment, there is a large loss of vitamin B6 in the food, so it is best to eat the above-mentioned products mostly raw.
The bioavailability of vitamin B6 is limited by alcohol and drugs.
Supplementation with Vitamin B6:
Supplements which contain Vitamin B6:
Vitamin B6 B-6 20mg (P-5-P) 60 capsules (Swanson) – product available here
Do not use in people taking levodopa without a peripheral decarboxylase inhibitor.