Vitamin B6, or pyridoxine, is essential for the proper functioning of the body. Vitamin B6 is responsible for the proper functioning of the nervous system, has an influence on blood pressure, muscle contractions and heart function, and also increases the body's resistance. What other functions does vitamin B6 perform? How to recognize its deficiency and excess? What products does it contain?

Vitamin B6 (pyridoxine)is a vitamin from the group of B vitamins and, like her "friends" - soluble in water. Vitamin B6 exists in the form of six interconverted compounds - pyridoxine, pyridoxamine, pyridoxal and phosphate esters of these compounds. After ingestion, it is absorbed from the gastrointestinal tract and stored mainly in the muscles and the liver as pyridoxal phosphate.

The absorption of vitamin B6 is limited by alcohol and medications.

Contents:

  1. Vitamin B6 - functions of vitamin B6
  2. Vitamin B6 - deficiency symptoms and effects
  3. Vitamin B6 - dosage
  4. Vitamin B6 - when does the demand increase?
  5. Vitamin B6 - symptoms and effects of excess
  6. Vitamin B6 - in what products is it found?

Vitamin B6 - what is it responsible for? Vitamin B6 Functions

Vitamin B6 is acoenzyme of over 100 enzymes(i.e. a substance necessary for the proper functioning of these compounds), accelerating a number of changes in the body. Vitamin B6 is involved in the conversion of protein, fat-soluble vitamins and tryptophan (it helps to convert it into vitamin B3, i.e. niacin). In addition, pyridoxine:

  • affects glycogenesis (the conversion of glucose into glycogen) and glycogenolysis (the breakdown of glycogen) in muscles
  • is necessary for the production of hemoglobin (red blood pigment)
  • affects blood pressure, muscle contractions and heart rate
  • is responsible for the proper functioning of the nervous system
  • increases the body's resistance - participates in the formation of antibodies

Vitamin B6 - deficiency symptoms and effects

Vitamin B6 deficiencyleads to inflammatory changes in the skin and oral mucosa. The consequence of its low level in the body may be:

  • changes in the nervous system, manifested by:
    • depression
    • depressed mood
    • insomnia etc.
  • increased susceptibility to infections
  • macrocytic (hypochromic) anemia
  • urolithiasis

In addition, with a deficiency of vitamin B6, the risk of cancer development increases. However, deficiency of this vitamin is rarely found.

Vitamin B6 - dosage. Recommended Daily Allowance (RDA)

  • children:
    • from 1 to 3 years of age - 0.5 mg
    • From age 4 to 6 - 0.6 mg
    • From age 7 to 9 - 1 mg
  • boys:
    • 10-12 years old - 1.2 mg
    • 13-18 years old - 1.3 mg
  • girls:
    • From age 10 to 18 - 1.2 mg
  • men:
    • 19-50s - 1.3 mg
    • >50 years old - 1.7 mg
  • women:
    • From 19 to 50 years of age - 1.3 mg;
    • >50 years old - 1.5 mg
  • pregnant women: 1.9 mg
  • lactating women - 2 mg

Source: Nutrition standards for the Polish population - amendment, Food and Nutrition Institute, Warsaw 2012

Vitamin B6 - when does the demand increase?

The need for vitamin B6 increaseswhen consuming protein-rich foods . The ratio of 0.02 mg of vitamin B6 per gram of protein is considered optimal.

Larger amounts should also be taken by pregnant women and the elderly.

Vitamin B6 - symptoms and effects of excess

An excess of vitamin B6may occur as a result of long-term taking in the form of tablets in a doseover 200 mg / day . Then it is toxic and leads to:

  • lack of muscle coordination
  • increased feeling of cold
  • tingling in limbs
  • nervous tissue degeneration

These changes usually disappear after stopping the supplements, but sometimesmay be irreversible .

Vitamin B6 - in what products is it found?

One of the richer sources of vitamin B6 is buckwheat (0.67 mg / 100g). There is also no shortage of it in meat and cold cuts - in chicken (0.31-0.55 mg / 100 g), turkey (0.28-0.59 mg / 100g).

You should know, however, that during cooking, frying and curing meat, the losses of this vitamin amount to 30 to 50 percent.

A lot of vitamin B6 is also found in vegetables, especially broccoli and potatoes. However, as a result of freezing vegetables and fruits, its content may decrease by 15-70%.

Other sources of vitamin B6 are whole grains, wheat germ, yeast,soybeans, bananas, dairy products, fish and eggs.

Vitamin B6 content per 100 gFood products
Less than 0.05 mg
  • Wrocław wheat flour
  • bread (wheat rolls)
  • corn flakes
  • fruit (peaches, grapefruits, apples, cherries, red currants)
  • vegetables (cucumbers)
0.05 - 0.10 mg
  • milk
  • yoghurts
  • semolina
  • fruit (black currants, strawberries, tangerines, apricots)
  • vegetables (white cabbage)
  • fish (pollock)
0.10 - 0.50 mg
  • bread (mixed bread, wheat bread, wholemeal rye bread)
  • barley groats
  • brown rice
  • eggs
  • fruit (oranges, kiwi, bananas)
  • vegetables (broccoli, carrots, Brussels sprouts)
  • fish (cod)
  • hens
0.50 - 1.00 mg
  • turkey breast meat
  • pork and beef liver
  • mackerel
  • salmon
  • white beans
  • buckwheat
  • soybeans
More than 1 mg
  • wheat bran
  • wheat germ

"Vitamins", collective work edited by prof. Jana Gawęcki, Library of the Nutrition Knowledge Olympiad, Book 5, Department of Human Nutrition Hygiene, Poznań 2000

Bibliography:Nutrition standards for the Polish population - amendment , Food and Nutrition Institute, Warsaw 2012

Read also:

  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B12
  • Vitamin B5
  • Vitamin B4
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