Vitamin B6: What Are Your Health Benefits and Where to Find It

Among the vitamins that make up the B complex is vitamin B6, also known as Pyridoxine. Like the others in the group, it has very important functions in the human organism.

Vanessa Caluete, Clinical Nutritionist at LC Restaurantes (Collective Meal Company) and post graduate in Sports Nutrition and Metabolism at GANEP? Human Nutrition, explains that vitamin B is necessary for the proper functioning of more than 60 enzymes, participates in the multiplication of cells (including those of the immune system) and the production of red blood cells.

Vitamin B6 is found in abundance in animal and plant foods, so it can be supplied to the body through food.

This vitamin plays an important role, for example, in pregnancy, but offers numerous other health benefits. Learn more about her below.

7 Key Benefits Of Vitamin B6

Vitamin B6 is one of the most important nutrients in the human body, playing an important role in the chemical reactions that take place in the body. Check out:

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1. It acts in the multiplication of the cells: Vanessa points out that vitamin B6 participates in the multiplication of cells of the immune system and the production of red blood cells.
2. Prevents anemia: The nutritionist points out that vitamin B6 plays an important role in the prevention and treatment of this disease, as it helps in the production of hemoglobin, which in turn transports iron throughout the body.
3. Reduces PMS Symptoms: Vanessa further explains that the vitamin acts in eliminating excess estrogen, thus helping to relieve the symptoms of premenstrual tension.
4. Improves sleep and contributes to good mood: Vitamin B6 helps in the production of serotonin, among other important sleep and mood-related neurotransmitters. It can thus help in improving the symptoms of depression.
5. Maintains brain integrity: Being responsible for the synthesis of some neurotransmitters (dopamine, histamine, serotonin and epinephrine), highlights behavioral nutritionist Patricia Cruz, vitamin B6 helps maintain brain integrity.
6. Helps in nutrient absorption and digestion: Patricia points out that vitamin B6 actively participates in carbohydrate, protein and lipid metabolism.
7. It is important in pregnancy: Behavioral nutritionist explains that this vitamin is important in pregnancy because it helps prevent anemia and also helps reduce nausea and vomiting. Vanessa also points out that vitamin B6 helps in the metabolism of protein consumed, which will be used in the production of breast milk.

With so many roles, there is no doubt how important consumption of this vitamin is, and it is done through food.

Where to find vitamin B6

The good news is that vitamin B6 is present in many foods, so its deficiency is rare. Nutritionists highlight as main sources of this vitamin:

Animal sources

• Fish (Salmon, Cod, Tuna, Trout, Anchovy)
• Poultry meat
• Pig meat
• Beef
• milk
• Viscera (liver, heart, kidney)
• eggs

Vegetable sources

• Fruits like banana, avocado, watermelon and plum
• Whole grains (whole wheat, wheat germ)
• White bean
• Soy
• Pea
• Oil fruits (hazelnuts, walnuts)
• Potato
• Oatmeal
• Sunflower seed

According to Patricia, the daily recommendation of vitamin B6 is on average 1.3 mg.

Vanessa points out that the amounts of vitamin B6 consumption should be established according to physiological needs, taking into account gender, age and gestational period (for women).

Signs Of Vitamin B6 Deficiency

Deficiency of this vitamin, which is present in many foods, is relatively rare, but can occur, bringing signs like those highlighted below by nutritionists:

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• Anemia
• Fatigue
• Depression
• Muscle weakness
• Swollen tongue
• Insomnia
• Headache
• Lips and skin lesions
• Irritability and / or mood swings
• Anxiety
• More intense symptoms of premenstrual tension
• Nausea associated with pregnancy

Supplementation, according to Patricia, is necessary when there are signs of deficiency, during pregnancy and in risk groups such as alcoholics.

But it is noteworthy that only a healthcare professional can diagnose the deficiency of this vitamin and indicate supplementation.

Excess Vitamin B6

Patricia explains that excessive consumption through food is rare. Can it happen in cases of supplementation causing insomnia and lack of appetite? symptoms that disappear after two weeks of discontinuation of the supplement ?, says.

Vanessa points out that vitamin B6 hypervitaminosis can cause nerve, arm and leg damage: tingling, cramps and muscle spasms. "The effects range from headache, insomnia and nausea," he adds.

You now know the benefits of vitamin B6 and the main foods that contain it. It is worth mentioning that a balanced diet, preferably directed by a nutritionist, will probably supply the daily needs of this and other vitamins.

Read also: Anemia: What It Means, Symptoms, Treatment, and Prevention

What is Vitamin B6? Deficiencies, Symptoms and Foods (April 2024)