Vitamin B6 | Benifits | Source | Deficiency | Toxicity

Vitamin B6, also known as pyridoxine, is a water soluble vitamin naturally found in some foods fortified to some foods and also available as supplements. Pyridoxine, pyridoxal and pyridoxamine are all forms of vitamin B6.Pyridoxal 5’phosphate (PLP) Act as a coenzyme for more than 100 chemical reactions. Severe deficiency of vitamin B6 can lead to certain health problems, especially microcytic anaemia dermatitis with cheilosis, confusion, depression, and weakened immune system.

Benefits:

1. Pyridoxal  5’ phosphate (PLP) Which comes from vitamin B6, acts as a coenzyme for more than 100 chemical reactions in the body.
2. It helps to improve mood and reduce the symptoms of depression.
3. It promotes brain health and reduces Alzheimer’s risk.
4.  It also prevents entreats anaemia by adding haemoglobin production.
5. It is useful in treating symptoms of premenstrual syndrome.
6.  It prevents clogged arteries and decreases the risk of heart disease.
7.  It also helps to prevent cancer.
8.  It helps to prevent nausea during pregnancy.
9.  It promotes eye health and prevents eye diseases.

Sources:

Vitamin B6 cannot be produced by the body, so it should be taken through diet.

Vitamin B6 is found in variety of plant and animal sources like beef liver, tuna, salmon, fortified cereals, chickpeas, poultry, some vegetables and fruits, especially green leafy vegetables, bananas, papayas, oranges and cantaloupe.

Recommended dietary allowance (RDA) :

The RDA of vitamin B6 for men is 1.6mg to 2.6mg per day and for women is 1.6mg to 2.1mg per day.

Deficiency:  Deficiency of vitamin B6 often occurs when other B vitamins in the body are low, especially vitamin B12 and vitamin B9. It also occurs when the diet is poor in vitamin B6 malabsorption, excessive alcohol consumption or excessive loss of the nutrient. In adults, vitamin B6 deficiency can cause inflammation of skin (dermatitis)  and red greasy, scaly rash. Hands and feet may feel numb and pricking, like pins and needles. Tongue becomes sore and red and cracks may form in corners of the mouth. People may become confused, irritable and depressed.

Toxicity: Toxicity of vitamin B6 while taking only food is rare because it is a water soluble vitamin and the body uses the required amount and the unused amounts will exit the body through urine. Although taking Supplements for a longer term can lead to toxicity of vitamin B6. And cause neuropathy in feet and hands, ataxia, loss of control of body movements and nausea.