|In a nutshell|
|B6 is involved in more than 100 chemical processes of metabolism in the body.|
|This nutrient is needed for the proper functioning of the central nervous system.|
|There is a theory that B6 increase dreams vividness.|
|B6 plays an important role in hemoglobin production and functioning of the immune system.|
|It has been shown in some studies that B6 can relieve hyperactivity and improve the ability to concentrate.|
Vitamin B6 deficiency
It is rare to have a large deficiency of this vitamin, though low-level deficiencies may occur. Deficiencies may be caused by certain diseases so those with certain medical conditions, such as kidney disease, autoimmune disorders, and alcoholism may wish to discuss the matter with their physician to be sure they get enough of this nutrient. Without enough of this vitamin in the diet, there is a risk of developing certain health conditions:
• Heart disease;
• Rheumatoid arthritis;
• Age-related macular degeneration;
• Inflammatory skin conditions, especially seborrhoeic dermatitis;
• Damage of the central nervous system and peripheral nerves.
• Certain types of anemia;
• Muscle weakness;
• Sores and ulcers in and around the mouth.
Vitamin B6 overdose
B6 overdose. When obtaining this nutrient from food sources, there has been no risk associated with overdose. However, getting too much B6 through supplements can have negative effects on health. Severe progressive nerve damage has been associated with the long-term use of high amounts of this vitamin. This typically results in pain and tingling in the extremities and may limit the ability to walk. Other symptoms include the development of painful skin lesions and increased sensitivity to light as well as gastrointestinal disturbances. The upper intake level ranges from 30 mg a day for young children to 100 mg per day for adults. Those taking B6 supplements for health problems should be monitored carefully by their physician.
Daily Recommended Intake
Daily Recommended Intake is very specific for individuals and depends on age:
• Babies and infants:0.1 – 0.3 mg/day;
• Ages 1 – 8: 0.5 – 0.6 mg/day;
• Ages 9- 18: 1.0 – 1.3 mg/day;
• Ages 18 – 50: 1.3 mg/day;
• Ages 50+: 1.5 – 1.6 mg/day.
The following foods have high amounts of B6:
• Rice bran (100g) – 4.1 mg;
• Spearmint (dried) (100g) -2.6 mg;
• Paprika (dried), chili (dried) (100g) -2.1 mg;
• Bay leaf (dried), rosemary (dried) (100g) -1.7 mg;
• Pistachio nuts (raw) (100g) – 1.7 mg;
• Wheat bran, wheat germ (100g) – 1.3 mg;
• Garlic (raw), safflower seed (dried), marjoram (dried) (100g) – 1.2 mg;
• Chicken breast (cooked, grilled)(100g) -1.16 mg;
• Tuna, salmon (cooked) (100g) – 0.9 mg;
• Turkey liver (cooked) (100g) – 0.9 mg;
• Pork (cooked) (100g) – 0.8 mg.
Other important sources of B6:
• Potatoes, avocado, spinach, broccoli;
• Dates, apples, red grapefruit, bananas, melons;
• Cheese, yogurt.
B6 was discovered in 1934
Hungarian physicist Paul Gyorgy discovered this vitamin in 1934. He found that this nutrient was able to cure a certain type of skin disease in rats. He named this substance as Vitamin B6. This vitamin was isolated in 1938 with its structure first being determined in 1939. There are 7 versions of this vitamin. The 3 most commonly occurring versions are pyridoxine, pyridoxal, and pyridoxamine.