Vitamin B6, or pyridoxine, is a micronutrient that performs several functions in the body, as it participates in various metabolic reactions, mainly those related to amino acids and enzymes, which are proteins that help regulate the body’s chemical processes.
Furthermore, vitamin B6 also regulates the development and functioning reactions of the nervous system, protecting neurons and producing neurotransmitters, which are important substances that transmit information between neurons.
Vitamin B6 is present in most foods, such as bananas, fish or chicken, but it is also produced by the intestinal microbiota. It can also be found in the form of a supplement, being recommended by a doctor or nutritionist in case of deficiency of this vitamin. Check out a list of foods rich in vitamin B6.
What is vitamin B6 for?
Vitamin B6 has several functions in the body, such as:
1. Promote energy production
Vitamin B6 acts as a coenzyme in several metabolic reactions in the body, participating in the production of energy by acting in the metabolism of amino acids, fats and proteins. In addition, it also participates in the production of neurotransmitters, substances that are important for the proper functioning of the nervous system.
2. Relieve PMS symptoms
Some studies indicate that taking vitamin B6 can reduce the occurrence and severity of symptoms of premenstrual tension, PMS, such as changes in body temperature, irritability, lack of concentration and anxiety, for example.
PMS can occur due to the interaction of hormones produced by the ovaries with brain neurotransmitters, such as serotonin and GABA. Vitamin B6 participates in the metabolism of neurotransmitters and is therefore considered a coenzyme that acts in the production of serotonin. However, more studies are needed to understand the possible benefits of consuming this vitamin for PMS.
3. Reduce depression and anxiety
As vitamin B6 is related to the production of neurotransmitters, such as serotonin, some studies indicate that taking this vitamin reduces the risk of depression and anxiety.
In addition, other studies also link a deficiency in B vitamins with high levels of homocysteine, a substance that could increase the risk of depression and dementia.
4. Prevent heart disease
Some studies indicate that the consumption of some B vitamins, including B6, can reduce the risk of heart disease, as it reduces inflammation, homocysteine levels and inhibits the production of free radicals.
Additionally, other studies indicate that pyridoxine deficiency could cause hyperhomocysteinemia, a condition that can cause damage to the arteries. Therefore, vitamin B6 would be essential to reduce homocysteine in the body, preventing its accumulation in circulation and reducing the risk of cardiovascular diseases.
However, more studies are needed to prove this association between vitamin B6 and cardiovascular risk.
5. Improve the immune system
Vitamin B6 is related to the regulation of the immune system’s response to various diseases, including inflammation and various types of cancer, because this vitamin is capable of mediating immune system signals, increasing the body’s defenses.
6. Improve nausea and motion sickness during pregnancy
Consuming vitamin B6 during pregnancy can help improve nausea, morning sickness, and vomiting during pregnancy. Therefore, women should include foods rich in this vitamin in their daily lives.
Read too: Nausea: symptoms, causes (and what to do)
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7. Relieve rheumatoid arthritis symptoms
Consuming vitamin B6 can help reduce inflammation and alleviate symptoms in cases of rheumatoid arthritis and carpal tunnel syndrome, because this vitamin acts as a mediator of the body’s inflammatory response.
How to consume
Vitamin B6 can be consumed in the form of foods of plant or animal origin. In addition, vitamin B6 supplements may also be indicated in some situations, such as kidney disease, celiac disease and ulcerative colitis.
Foods rich in vitamin B6
Vitamin B6 can be easily found in foods of animal origin, such as chicken, eggs, fish and turkey. Furthermore, this vitamin is also present in foods of plant origin, such as bananas, wheat germ and sunflower seeds. See other foods rich in vitamin B6.
When to use supplements
Vitamin B6 supplements are generally indicated in cases of deficiency that may be caused by low intake of foods that are sources of this vitamin or in situations that increase the need for this vitamin, such as pregnancy, celiac disease, Crohn’s disease and ulcerative colitis.
However, it is important to use vitamin B6 supplements only under the guidance of a doctor or nutritionist, as use in very high doses can be toxic.
Recommended amount of vitamin B6
The recommended amount of vitamin B6 consumption varies according to age and gender, as shown in the following table:
A healthy and varied diet provides adequate amounts of vitamin B6 to maintain the proper functioning of the body. Therefore, supplementation is only indicated in cases of deficiency of this vitamin.
Vitamin B6 deficiency
Vitamin B6 deficiency can arise in cases where the need for this vitamin is increased, such as pregnancy, kidney disease, alcoholism and use of oral contraceptives, which can cause symptoms such as tiredness, hair loss and sleepiness. Learn about other symptoms of vitamin B6 deficiency.
Furthermore, vitamin B6 deficiency can also occur in situations that reduce the absorption of this micronutrient, such as celiac disease, Crohn’s disease and ulcerative colitis.
Excess vitamin B6
Excess vitamin B6 generally occurs during prolonged use of supplements with dosages above 500 mg per day, which can cause weakness, loss of control of body movements, numbness in the feet and hands, nausea and sensitivity to sunlight.
