Vitamin B6 (Pyridoxine)
Vitamin B6 also known as pyridoxine – is a water soluble Vitamin and belongs to the group of B vitamins. Strictly speaking, the term Vitamin B6 includes three substances, namely, Pyridoxol, Pyridoxal and Pyridoxamine. Vitamin B6 must be supplied to the body from the outside, however, it is included in many foods, so a Vitamin B6 deficiency occurs rarely.
Vitamin B6: effect on growth
Vitamin B6 is involved in the body is crucial in the construction and remodeling of proteins. It is an important coenzyme for the metabolism of the amino acids is. Coenzyme as a component of enzymes together with these to ensure that biochemical reactions take place faster.
The amino acid metabolism amino acids are converted in the body’s own substances. The messenger substances Serotonin, histamine, and dopamine, among others. While histamine plays in allergic reactions of the body are Serotonin and dopamine for Feelings of happiness and feelings of importance.
As well as on amino acid metabolism Vitamin B6 is also involved in the metabolism of the Central nervous system. In addition, this Vitamin also plays a role in the formation of hemoglobin – the red blood pigment and bile acid has an important role and is also essential for the immune system.
Finally, Vitamin B6 is also important for the growth and development of our body is important. Therefore, it is to pay attention during pregnancy, in addition to a sufficient supply with folic acid and Vitamin B12 on a high enough dosage of Vitamin B6.
Therapeutic use of Vitamin B6
Vitamin B6 is used mainly for the treatment of skin diseases, and Nausea. In case of Nausea during pregnancy, a daily dose of about 20 milligrams is recommended, for travel nausea, the dose may be higher. Likewise, Vitamin B6 is attributed to a relief of symptoms during the premenstrual syndrome (PMS), as well as the kapaltunnel syndrome.
In addition, Vitamin B6 also helps to strengthen the immune system, lack of concentration or learning disorders as well as sleep disturbances, nightmares, or depression taken. Generally speaking, Vitamin B6 should be used for therapeutic purposes, but only after consultation with the attending physician.
Foods with Vitamin B6
The daily requirement of Vitamin B6 is about 1.5 to 2 milligrams. Since Vitamin B6 is mainly for the amino acid metabolism is of importance, is the daily requirement, however, greatly from the intake of proteins. The more proteins are added, the more Vitamin B6 is needed. So strength athletes, for example, have an increased need for Vitamin B6. In addition, women who are pregnant or the contraceptive pill, as well as older people need more Vitamin B6 than the average citizen.
Vitamin B6 is found in many animal and plant foods, especially lots of Vitamin B6 is in organ meat, certain fish, and whole grain products. Two milligrams of Vitamin B6, for example, are contained in:
- 175 Grams Of Soy Beans
- 200 Grams Of Oatmeal
- 200 Grams Beef Liver
- 250 Grams Of Whole-Grain Rice
- 450 Grams Veal
- 2 pounds of fruit (particularly bananas)
In addition, dairy products, fish (especially sardines and mackerel), poultry and pork as well as potatoes, nuts and Avocados are good sources of Vitamin B6 suppliers.
How high is the Vitamin B6 content in the respective food is, in fact, also largely depends on its preparation. So about 30 percent of the original Vitamin B6 content is lost during cooking or Frying of meat. In the case of frozen foods, the loss can be even up to 50 percent.
Vitamin B6 deficiency: symptoms to recognize
A deficiency of Vitamin B6 can have serious consequences, because Vitamin B6 is involved in the body in the formation of many other substances. So a Vitamin B6 deficiency a number of other deficiency symptoms.
Since Vitamin B6 is contained in many foods, Vitamin B6 deficiency, however, relatively rare. Especially from such a lack of people who are taking certain medications, such as antidepressants, anticonvulsants or tuberculosis medications, are affected.
Already a slight deficiency of Vitamin B6 can cause the following symptoms:
- Inflammatory changes in the angle of the mouth (mouth fissures)
- Fatigue and weakness
- Bowel complaints such as diarrhoea, but also Nausea and vomiting
- Increased Susceptibility To Infection
- Growth disorders
- Sensitivity to light
In women, can be exacerbated by a lack of Vitamin B6 is in addition to the menstrual cramps.
A strong Vitamin B6 deficiency, it can lead to dysfunction of the liver and of the nervous system. In addition, important minerals such as Magnesium, iron or calcium can not be utilized by the body.
Overdose of Vitamin B6
Be taken over a longer period of time, high doses of Vitamin B6 can lead to an Overdose. A chronic Overdose is referred to as a daily intake of more than 500 milligrams of Vitamin B6. This amount can not be achieved in a natural way – say, through food intake, but only by the intake of food supplements.
As a result of an Overdose of Vitamin B6 can occur with time nerve damage. These are, for example, by paralysis, loss of reflexes, disturbances of the Temperatursinns or numbness in the extremities is noticeable. In addition, it can also lead to an inflammatory reaction of the skin (Dermatitis).