Vitamin B6 (Pyridoxine)

Vitamin B6 (Pyridoxine) - What does it do? Where do I get it? How much do I need daily? What are the symptoms of deficiency?

Why is Vitamin B6 (Pyridoxine) important for our body?

Vitamin B6 (pyridoxinepyridoxalpyridoxamine) is a water-soluble vitamin that is important in the metabolism of protein, fat, and carbohydrate. It is also part of the creation of red blood cells and some neurotransmitters, such as serotonindopamine, and adrenaline.

Where do I get it?

Most people get enough vitamin B6 from their diet. You get the most vitamin B6 from meat, liver, nuts, and seeds. Furthermore, peppers, avocado, mushrooms, and dry fruits are a great source of vitamin B6 as well.

How much do I need?

The daily recommended dose of vitamin B6 for healthy adults is 1.7 mg. Most people get easily enough vitamin B6 through their diet, but certain populations may be at risk for deficiency. There are many theories about the benefits of vitamin B6, but most of them are based on small studies and are therefore not to be taken too seriously. If you plan to take a daily dose of vitamin B6 that is significantly higher than the recommended daily dose, please consult your physician. Taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100 mg of B6 per day.

What happens if I don’t get enough Vitamin B6?

A deficiency of vitamin B6 alone is relatively uncommon. Healthy individuals who eat a balanced nutritious diet don’t need to worry at all. There are though some groups who are at higher risk of vitamin  Bdeficiency, those include people who abuse alcohol. Vitamin B6 deficiency is associated with a reduced number of blood cells, abnormal brain function. Scaling on the lips and cracks at the corners of the mouth, swollen tongue, depression and confusion, and weakened immune function.

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