Having a synonym of Pyridoxine, Vitamin B6 is a nutrient that belongs to the B vitamin family. This naturally occurring nutrient is soluble in water and exists in several vitamers. The three popular chemical forms of vitamin B6 are pyridoxine, pyridoxal, pyridoxamine, et cetera. However, the vitamin B6 nutrient is dependent on vitamin B2 for it to be of use in any diet.
The amount of vitamin B6 an individuals body needs varies with age. Intake and the excretion of vitamin B6 is quite easy courtesy of the soluble nature of the vitamin. Pyridoxine dissolves in water and other body fluids including urine which means it is impossible for the body to store it. Therefore, daily intake of pyridoxine is essential to give the body the steady supply that is vital for its smooth functioning.
Functions of vitamin B6
Vitamin B6 is a vital nutrient for the human body. The B6 vitamin is crucial for the production of Hemoglobin, a protein in the blood, which carries oxygen throughout the whole body. B6 also helps increase the amount of oxygen the hemoglobin carries. Furthermore, this nutrient is fundamental for the proper functioning of the immune, cardiovascular, muscular, digestive, brain and nervous systems.
The immune system works to fight off infections with the help of white blood cells. Pyridoxine through its involvement in protein metabolism and cellular growth is essential for the immune system. It helps maintain the lymphoid organs, i.e., thymus, spleen, and lymph nodes, organs that make the white blood cells that fight off infections.
The brain development in children needs Pyridoxine just as much as proper functioning of the brain in people of all ages does. Pyridoxine assists the body in the making and secretion of hormones. Serotonin regulates the bodys mood, melatonin that regulates the bodys internal clock and sleep, and norepinephrine, a hormone that helps the body deal with stress.
Nervous system; pyridoxine assists the body in the making of some neurotransmitters and chemicals that move signals from one cell to another (2014).
In the muscular system, this vitamin acts as a coenzyme in numerous metabolic reactions. Pyridoxine does the role of managing fatigue and tiredness while also potentiating the absorption of magnesium.
The digestive system is also dependent on pyridoxine in the breakdown of proteins (2014). It is also known to provide some relief to nausea, especially in pregnant women. B6 partially is responsible for the regulation of amino acid and glucose metabolism thereby linking it to overall good digestive health.
Adequate Intake and Upper Limits of Pyridoxine
The sufficient intakes of B6 that the body needs daily varies depending on many important factors, i.e., age, gender, pregnancy, and lactation.
Children, from infants to 18 years of age, need varying amounts of vitamin B6 in a day. Infants younger than six months require 0.1 milligrams (mg) in a day while the less than one-year counterparts need 0.3 mg. 1-3 year kids demand 0.5 mg with those between 4-8 years need just 0.1 mg more than the former. The bodies of brood with nine to thirteen years of age require slightly more vitamin B6, specifically 1 mg. In adolescents, things vary somewhat between girls and boys. Girls from fourteen to eighteen years need 1.2 mg while their opposite gender demands a slightly higher 1.3 mg at the same age (Lee 2017).
All through an adults youthful life till the age of 50, both male and female bodies sustain the adolescents 1.3 mg physical demand of B6. Men older than fifty need 1.7 mg, unlike their female age-mates who require a smaller 1.5 mg of B6. It is evident that with an increase in age there is a proportionate increase in demand for vitamin B6. Also, males need slightly higher amounts of B6 than females in a day. However, pregnant women and lactating mothers take away the day with their daily demand of 1.9 mg and 2 mg respectively.
Since too much B6 is not beneficial as well, the Food and Nutrition Board has come up with upper B6 intake levels. The Upper Limit (UL) for B6 is 30 mg for children of ages 1 to 3, 40 mg for the ones between four and eight years. Nine years up to 13 years should take a maximum of 60 milligrams and an additional 20 mg to this limit for broods between 14 and 18 years. Adults above 19 years have a UL of 100 mg (Ishaq 2017).
Food Sources
Pyridoxine occurs naturally in many vegetables. Potatoes, sweet potatoes, pepper, raw avocado 0.5c that contains 0.20 mg per serving (a 10% D.V), okra, and Chinese cabbage just to mention a few are some of the veggies that are B6 rich. Fish, especially, swordfish, salmon with 10% D.V in 3oz, tuna, and halibut, also possess in proper amounts the vital vitamin. Meat from turkey, chicken in which breast serving contains 0.52 mg, beef, and liver contains pyridoxine. Other sources of B6 are nuts, cereals, tomato products, and in most malted drinks.
Deficiency
Low levels of pyridoxine in the daily diet of individuals can result in confusion, irritability, mouth sores, depression, and inflammation of the skin. However, these symptoms will occur during later stages of deficiency (Weil 2017).
People with poor diet and the elderly will tend to have a B6 deficiency. Alcoholics run a higher risk of developing a B6 deficiency owing to alcohols ability to cause the destruction and loss the vitamin B6 (Weil 2017).
B6 deficiency can result in a strain of anemia that is similar to the one resulting from lack of enough iron. This paucity is courtesy of the need of B6 in the production of hemoglobin, a blood protein, for oxygen transport.
Certain medical conditions have an impact on the levels of vitamin B6 in the blood. Children with Asthma who use the medicine theophylline experience low levels of pyridoxine in the body. Kidney disease can also culminate in the decrease of B6 levels in the bloodstream.
Toxicity
Despite the many pros pyridoxine has, it has its fair share of drawbacks. Taking too much vitamin B6 can culminate in sensory neuropathy, nerve damage, a condition that is quite painful. This toxicity is due to the use of B6 supplements and in most cases use of an excess of 500 mg intake in a day.
Too much B6 can also cause oversensitivity to sunlight that can lead to skin rashes and numbness (Weil 2017).
Interesting facts
Vitamin B6 is present in all foods to some level. However, some foods are better sources of the vitamin than others. Pyridoxine is soluble in water as well as in bodily fluids. The body cannot store any excess B6 as it leaves the body via urine.
References
Lee, Katherine. The Health and Brain Benefits of Vitamin B6. EverydayHealth.com, Everyday Health, 25 Sept. 2017, https://www.everydayhealth.com/diet-nutrition/benefits-of-vitamin-b6.aspxIshaq, Sofia. What is the RDA for Vitamin B-6? LIVESTRONG.COM, Leaf Group, 3 Oct. 2017, https://www.livestrong.com/article/496393-what-is-the-rda-for-vitamin-b6/Vitamin B6 Benefits for Bloating and Digestive Health. Stomach Bloating, 29 Oct. 2013, http://stomachbloating.net/vitamin-b6-benefits-for-bloating-and-digestive-health/Weil, Andrew. Vitamin B6 Benefits | Vitamin B6 Foods | Andrew Weil, M. D. DrWeil.com, 21 Sept. 2017, https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b6-for-brain-health/
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