Vitamin B6 (Pyridoxine)
Vitamin B6, also known as pyridoxine, is probably one of the most-studied B vitamins. Like all of the other B vitamins, vitamin B6 is water soluble and cannot be stored in the body. It must be replaced daily. It is regarded as the master vitamin in the processing of amino acids (the building blocks of all proteins and some hormones) and it is believed to be needed to produce the key neurotransmitters such as serotonin and melatonin.
How it helps
All of the B vitamins, including vitamin B6, are necessary for converting food to energy and for maintaining muscle tone in the gastrointestinal tract and promoting health of the nervous system, skin, hair, eyes, mouth and liver.
Vitamin B6 works closely with vitamins B9 (folic acid) and B12 (cobalamin) to control blood levels of the amino acid homocysteine. High homocysteine levels appear to be linked to heart disease. Vitamin B6 is also necessary for:
■ manufacturing new cells
■ keeping nerve cells healthy
■ producing red blood cells
■ helping the immune system to function properly
■ maintaining hormone balance
What happens if you don’t get enough?
People who eat a balanced diet should be able to get all of the vitamin B6 their bodies need. Signs that the body isn’t getting enough of this vitamin include:
■ skin inflammation
■ anemia
■ convulsions
■ kidney stones
■ Low energy
How much (dosage) should you take?
Males:
■ 51 years and older: 1.7 mg per day ■ 14 to 50 years: 1.3 mg per day
■ 9 to 13 years: 1.0 mg per day
Females:
■ 51 years and older: 1.5 mg per day
■ 19 to 50 years: 1.3 mg per day
■ 14 to 18 years: 1.2 mg per day
■ 9 to 13 years: 1.0 mg per day
■ during pregnancy: 1.9 mg per day
■ while breastfeeding: 2.0 mg per day
What happens if I take too much?
Taking more than 500 mg per day of vitamin B6 may cause:
■ nausea
■ vomiting
■ abdominal pain
■ breast tenderness
Can drugs interact with it?
A number of drugs can reduce the body levels of vitamin B6, including:
■ oral contraceptives
■ oral estrogens
■ certain diuretics, such as furosemide
■ some antiseizure medications, such as phenytoin and
carbamazepine
Sources of Vitmain B6
Vitamins and Minerals: A Self-Hep Guide
This book provides a simple overview of the common vitamins and minerals available to help you supplement your diet when appropriate.
The information within this book is basic and does not claim to provide in any way comprehensive information of the subject matter but hopefully it can point you in the right direction when you need more information. All the information has come primarily from the government and authoritative bodies recommending daily intakes and pinpointing the limits of dosages per day. Experts in the field have tried to make the information easy to follow in this book.