What's In Vitamin B6? Vitamin B6 Benefits

Vitamin B6 is a vitamin from the group of B vitamins, also called pyridoxine. Our body uses this to perform various functions. water soluble vitaminit needs. Vitamin B6 benefits include protecting the nervous and immune system. It works by helping the chemical reactions in the immune system to perform its function in a healthy way. What's in vitamin B6? Vitamin B6 is found in meat and fish, vegetables such as carrots, broccoli and potatoes, bananas, legumes and nuts.

Today, as a result of the increase in packaged foods, the way of eating has changed. For this reason, we could not get enough of some vitamins and minerals. Our body needs vitamins to function properly. You can guess that we will get these vitamins from the food we eat.

One of the vitamins we need is vitamin B6. For this reason, we should know everything about this vitamin down to the last detail. “What are the benefits of vitamin B6? “What is vitamin B6 good for?” like… First of all, “What is vitamin B6, what does it do in the body?” Let's start with the answers to your questions.

What is Vitamin B6?

Vitamin B6 is essential for protein, fat and carbohydrate metabolism, the creation of red blood cells and neurotransmitters. Our body cannot produce vitamin B6. That's why we need to get it from food. The use of supplements is also an option for those who cannot get enough of nutrients.

Although most people get enough from food, some people are at risk of deficiency. Getting enough vitamin B6 is important for overall health. It even prevents and treats chronic diseases.

Vitamin B6 Benefits

• It improves mood.
• It plays a role in reducing high blood levels of the amino acid homocysteine, which has been linked to depression and other psychiatric problems.
• By improving brain health Alzheimer's disease reduces the risk.
• It prevents anemia by helping the production of hemoglobin.
• Anxiety, depression It is used to treat premenstrual syndrome (PMS) symptoms such as irritability and irritability. Because it plays a role in the production of neurotransmitters that regulate mood.
• During pregnancy nausea and is used to treat vomiting.
• It prevents the clogging of the arteries, minimizing the risk of heart disease. People with low blood levels of vitamin B6 are almost twice as likely to have heart disease as those with higher levels of B6.
• Getting enough vitamin B6 reduces the risk of developing certain types of cancer. This is due to its ability to fight chronic inflammation.
• It is effective in preventing eye diseases. Especially affecting the elderly macular degeneration (AMD) prevents the type of vision loss.
• It helps reduce the symptoms associated with rheumatoid arthritis.

What's In Vitamin B6?

Vitamin B6 is essential for normal nerve function, brain development, production of antibodies and hemoglobin. This vitamin, called pyridoxine, is water-soluble and is not produced in the body. Therefore, it must be obtained from food. Alright "In which foods is vitamin B6 found?

Foods containing vitamin B6, which are necessary for the prevention of vitamin B6 deficiency and for the body to maintain its functions in a healthy way, are as follows;

• Meats

Necessary amount of vitamin B6 in almost all kinds of meat is found. Poultry, such as turkey and chicken, are the meats with the most vitamin B6.

• The fish

Vitamin B6, tuna, trout, salmonIt is found in fish such as halibut.

• Vegetables

Most vegetables contain large amounts of vitamin B6. The ones with the highest density are spinach, red pepper, peas, broccoli, asparagus, potato and turnip.

• Fruits

Bananais the best example of fruits rich in vitamin B6.

• Seeds and nuts

Seeds and nuts are nutritious sources of vitamin B6. Cashews, hazelnuts, pistachios and peanuts are sources of vitamin B6.

• Dry herbs and spices

Various dried herbs and spices are also rich in vitamin B6. Dried garlic, tarragon, peanuts, basil, dried peanuts, turmeric, rosemary, dill, bay leaf, onion and thyme They are plant sources for vitamin B6.

• Wholegrain foods

Raw rice, wheat bran and other whole grains are among the most valuable sources of many essential nutrients, such as vitamin B6.

• pulse

Kidney beans, soybeans, chickpeas and lentils are legumes with vitamin B6.

• molasses

Molasses provides approximately 100 mg of vitamin B0,67 per 6 grams, along with many essential vitamins and minerals.

• Liver

Like liver organ meatsIt is an important source of vitamin B6. However, consumption of liver should be limited as it is also high in cholesterol level.

What is Vitamin B6 Deficiency?

Most people get enough food It takes vitamin B6. But if other B-complex vitamins, such as vitamin B9 and B12, are deficient, vitamin B6 may also be deficient. Symptoms of vitamin B6 deficiency include scaly rashes on the skin, seizures, cracks in the corner of the mouth, reddening of the tongue, and tingling sensations in the hands and feet. 

Deficiency is more common in liver, kidney, digestive or autoimmune diseases, as well as smokers, obese people, alcoholics, and pregnant women.

What Causes Vitamin B6 Deficiency?

Vitamin B6 is found in most foods. But vitamin B6 deficiency can occur if people don't absorb it properly. Deficiency is usually caused by:

• Impairment of food absorption (malabsorption disorders)
• Alcohol consumption
• Excessive loss of vitamin B6 during hemodialysis
• Use of drugs that deplete the vitamin B6 stored in the body

These medications include anti-seizure medications, the antibiotic isoniazid (used to treat tuberculosis), hydralazine (used to treat high blood pressure), corticosteroids, and penicillamine (used to treat disorders such as rheumatoid arthritis and Wilson's disease).

Vitamin B6 Deficiency Symptoms

• One of the symptoms of vitamin B6 deficiency seborrheic dermatitis It is a red, itchy rash called The rash may appear on the scalp, face, neck, and chest.
• It causes chapped lips.
• In case of vitamin B6 deficiency, the tongue swells, the throat becomes inflamed or reddened. This is called glossitis. Other nutrient deficiencies, such as vitamins B9 and B12, can also cause this condition.
• Negative effect on mood is one of the symptoms of vitamin B6 deficiency. It causes depression, anxiety, irritability and feelings of pain.
• Deficiency leads to weakening of the immune system. Because the production of antibodies necessary to fight infections decreases.
• A vitamin B6 deficiency can cause you to feel unusually tired and sluggish.
• It can cause nerve damage called peripheral neuropathy. As a result of this tingling in hands and feet it feels.
• In case of deficiency, symptoms such as seizures, muscle spasms, rolling eyes can be experienced.

Diseases Seen in Vitamin B6 Deficiency

Diseases that can occur as a result of vitamin B6 deficiency include:

• peripheral neuropathy
• Anemia
• Seizures
• Depression
• clouding of consciousness
• Weakening of the immune system
• Seborrheic dermatitis
• Inflammation of the tongue (glossitis)
• Inflammation and cracking of the lips known as cheilosis

How to Fix Vitamin B6 Deficiency?

Deficiency is corrected by eating foods rich in this vitamin. Vitamin B6 supplementation can also be used to compensate for vitamin B6 deficiency. But I recommend not to use it without doctor's advice. Because too much dosage can cause unwanted side effects.

How Much Vitamin B6 Should You Take?

Vitamin B6 can be obtained from food and supplements. The daily requirement for vitamin B6 is 19–1.3 mg for adults over 1.7 years of age. Healthy adults can get this amount through a balanced diet that includes foods rich in vitamin B6.

Vitamin B6 Excess

An excess of vitamin B6, also called vitamin B6 toxicity or vitamin B6 poisoning, is caused by taking high doses of B6 supplements.

Taking very high doses of vitamin B6 can damage nerves (called neuropathy), causing pain and numbness in the feet and legs. People may not be able to tell where their arms and legs are (position sense) and may not be able to feel vibrations. This way it becomes difficult to walk.

Treatment of vitamin B6 excess is by discontinuing the intake of vitamin B6 supplements. Symptoms of excess heal slowly. The person experiencing the condition may have difficulty walking for a while.

Vitamin B6 Damages

Vitamin B6 damage does not occur with the amount taken from food. getting too much vitamin B6 from supplements, may cause negative side effects.

Using too much vitamin B6 can cause nerve damage, pain or numbness in the hands and feet. Some of these side effects have been documented after taking 100–300 mg of vitamin B6 per day. For these reasons, the tolerable upper limit for vitamin B6 in adults is 100 mg.

References: 1, 2, 3