We all often ask about vitamins. But there are some vitamins that are indispensable for our body's daily activities, just like superheroes in our body. One such vitamin that is very important for our body and silently does a great service is vitamin B6. You may have heard this from a doctor under the name `(Pyridoxine)`. So today, let's talk about the amazing benefits of this vitamin B6 for our health.
What exactly is vitamin B6?
Simply put, vitamin B6 is one of the 8 B vitamins that are essential for our body. Imagine that our body is a big factory. Then this vitamin B6 is like a very smart manager in that factory. It is involved in almost 200 different chemical processes inside our body.
Some of the main tasks of this are:
- Helping brain development .
- It helps carry oxygen throughout the body through the hemoglobin in the blood.
- Keeping our nervous system healthy and functioning well.
- Strengthening the immune system, which protects us from diseases.
Do you understand how important this is? Because it is involved in so many things, the benefits of vitamin B6 for our body are also very many.
What are the benefits of vitamin B6 for our health?
Let's look at some of the main benefits of vitamin B6 for our body. I will put these in a table to make them easier to understand.
| The benefit | Simply put... |
|---|---|
| Good blood circulation | There is an amino acid called Homocysteine in our blood. If its level increases, the risk of developing heart disease increases. Vitamin B6 controls this (Homocysteine) level. |
| Strong immunity | Vitamin B6 helps our immune system fight disease. Research has found that vitamin B6 helps prevent immune system decline, especially as we age. |
| Reducing morning sickness during pregnancy | Morning sickness is a common problem for many pregnant women. Taking vitamin B6 has been found to reduce this nausea. However, it may not have as much effect on vomiting. |
| Increased happiness | Vitamin B6 is essential for the body to produce the hormone serotonin, which helps keep our mood happy. Low levels of vitamin B6 can lead to conditions like depression. |
| Reduction of premenstrual syndrome (PMS) | Vitamin B6 helps relieve PMS symptoms such as breast tenderness, irritability, anxiety, and mood swings that occur a few days before menstruation in women. |
| Reduced risk of cancer | There is a belief that maintaining good levels of vitamin B6 in the body can reduce the risk of developing certain types of cancer. Some studies have also shown that vitamin B6 can slow the growth of cancer cells in people with cancer. |
| Improved brain function | The aforementioned increase in homocysteine levels in the blood is linked to conditions like dementia and Alzheimer's disease . Vitamin B6 helps maintain brain health by controlling homocysteine levels. |
What happens if you take too much vitamin B6?
We don't usually get too much vitamin B6 from the foods we eat. It's safe. But the problem is when you take vitamin B6 in the form of supplements. Taking too much without a doctor's advice can cause side effects.
It is generally not recommended for an adult to take more than 100 milligrams (100mg) of vitamin B6 in pill form per day.
Problems that can occur from taking too much vitamin B6:
- Stomach discomfort and inflammation (Gastrointestinal symptoms)
- Skin sensitivity to sunlight
- Numbness in the limbs
- Lack of muscle control
- Skin lesions
- Decreased sensitivity to pain, extreme cold, or heat
So remember, do not use vitamins arbitrarily or excessively without consulting a doctor.
Where can we get vitamin B6? How much do we need?
Vitamin B6 is naturally found in many foods. This is usually more than enough for someone who eats a balanced diet.
Foods rich in vitamin B6
- Peas
- Oily fish like salmon
- Chicken
- Pork
- Potatoes and sweet potatoes
- Banana
- Oats
- Green vegetables like kale
- Nuts (cashews, peanuts)
How much do you need per day?
The average amount of vitamin B6 required by a healthy adult is shown in the table below.
| Age group | Daily requirement (mg) |
|---|---|
| Adults under 50 years of age | 1.3 mg |
| Men over 50 years old | 1.7 mg |
| Women over 50 | 1.5 mg |
| Pregnant mothers | 1.9 mg |
Who can develop vitamin B6 deficiency?
Vitamin B6 deficiency is very rare, but some people are at higher risk.
- For those with kidney disease
- For those with malabsorption syndromes
- For those who are severely addicted to alcohol
- For those who are strict vegetarians who do not eat any animal products.
If you belong to this risk group, it is best to talk to your doctor and seek advice on whether or not you need vitamin B6 tablets.
Take-Home Message
- Vitamin B6 is an essential nutrient for the healthy functioning of our brain, blood, nervous system, and immune system.
- We usually get the required amount of vitamin B6 from a balanced diet that includes foods like peas, fish, chicken, potatoes, and bananas.
- It may be helpful for nausea during pregnancy and premenstrual syndrome (PMS), but consult your doctor before using it.
- Never take vitamin B6 supplements in high doses without medical advice. Doing so may cause side effects.
- If you have a chronic condition such as kidney disease or if you follow a vegan diet, talk to your doctor about your vitamin B6 needs.
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