Vitamin B6 (Pyridoxine)

Vitamin B6, or pyridoxine, plays a multifaceted role in:

• Amino Acid Metabolism: Assists in the breakdown and utilization of proteins consumed.
• Neurotransmitter Synthesis: Essential for the production of neurotransmitters that control mood and regulate the body clock.
• Hemoglobin Production: Involved in producing the protein in red blood cells that carries oxygen.

Forms of Vitamin B6

Pyridoxine exists in several forms, including pyridoxal, pyridoxamine, and their respective phosphate esters. The active form, pyridoxal 5'-phosphate (PLP), acts as a coenzyme in various enzyme reactions in amino acid, glucose, and lipid metabolism.

Dosage

Daily

The recommended daily allowance (RDA) for adults varies by age, gender, and life stage:

• Men:
  • Ages 19-50: 1.3mg
  • Ages 50+: 1.7mg
• Women:
  • Ages 19-50: 1.3mg
    • Pregnancy: 1.9mg
    • Lactation: 2.0mg
  • Ages 50+: 1.5mg

Maximize Absorption

Vitamin B6 is water-soluble, so it's best consumed with a glass of water. The body effectively absorbs pyridoxine, with any excess being excreted through urine, emphasizing the importance of regular intake.

Positive Research

Cognitive Health

Vitamin B6 is a critical player in neurotransmitter synthesis, which facilitates brain communication. Adequate levels of B6 may improve mood, reduce symptoms of depression, and prevent cognitive decline. A study indicated that individuals with higher levels of B6 performed better on memory tests and showcased improved brain health through brain scans.

Cardiovascular Health

Vitamin B6, in tandem with other B vitamins, can assist in regulating homocysteine levels in the blood, a compound associated with heart diseases when present in high concentrations. Research has shown that maintaining appropriate B6 levels can reduce the risk of heart disease over time.

Immune Function

The vitamin plays a role in optimizing immune function, particularly in older individuals. A study suggested that increased B6 intake can bolster immune response, leading to better resistance against infections and diseases.

Pregnancy Health

Vitamin B6 can alleviate symptoms of nausea and vomiting in pregnancy, commonly known as morning sickness. Several studies have found that pregnant women who took a B6 supplement had significant relief from morning sickness symptoms.

High Vitamin B6 Foods

While Vitamin B6 is found in a variety of foods, its concentration varies depending on the food source.

*Based on 1.3mg Vitamin B6 RDA for adults aged 19-50.

References