Vitamin B6

Vitamin B6, also known as pyridoxine, is a multi-talented B vitamin involved in over 100 chemical reactions in your body. Here's a breakdown of its key functionalities:

Function:

• Energy production: B6 helps convert food into usable energy by aiding in carbohydrate and protein metabolism.
• Brain function: Plays a crucial role in the production of neurotransmitters, chemicals that carry messages between nerve cells, impacting mood, memory, and learning.
• Hemoglobin production: Essential for the formation of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
• Immune system support: B6 contributes to a healthy immune response.
• Hormone regulation: Involved in the production and regulation of several hormones, including sex hormones and hormones affecting mood.

Benefits:

• May help reduce symptoms of premenstrual syndrome (PMS).
• May alleviate nausea and vomiting during pregnancy (morning sickness).
• May support cognitive function and reduce the risk of age-related cognitive decline.
• May contribute to reducing symptoms of carpal tunnel syndrome.

Deficiency Symptoms:

• Relatively uncommon due to its presence in many foods.
• Symptoms can include:
  • Cheilitis (inflammation of the lips)
  • Glossitis (inflammation of the tongue)
  • Seborrheic dermatitis (scaly rash)
  • Peripheral neuropathy (tingling or numbness in hands and feet)
  • Microcytic anemia (a type of anemia with smaller red blood cells)
  • Depression and confusion (in severe cases)

Food Sources:

• Found in a variety of foods, including:
  • Poultry, fish, and meat (especially liver)
  • Legumes (beans, lentils, chickpeas)
  • Nuts and seeds (sunflower seeds, pistachios)
  • Whole grains
  • Starchy vegetables (potatoes)
  • Bananas
  • Avocados

Dosage:

• Recommended daily intake (RDI) varies depending on age and sex, ranging from 1.2mg to 2.0mg for adults.
• Consult your doctor before taking B6 supplements, especially if you have any underlying health conditions or are taking certain medications (high doses can interfere with some medications).