As the vitamin b-complex holds some more vitamins for us ready, here we go. And with vitamin B6, like other vitamins of the vitamin B complex, we have another metabolism supporter. We will have a look on pyridoxine, which is the known name for vitamin B6. And we will find an answer to the question “Does Vitamin B6 Help Your Body? – The Metabolism Supporter”.
What does Vitamin B6 do to Support the Metabolism?
As vitamin B6 is a very important base for our metabolic system, we may have a look at the two main parts of our metabolism, in which vitamin B6 is essential. At first, it is the amino acid metabolism, which, together with the carbohydrate and the fat metabolism, can be classified in the macronutrient metabolism. Secondly, vitamin B6 participates in the nerve metabolism. There it is responsible for the formation of neurotransmitters like serotonin and dopamine, which are necessary for our ability to feel happiness. It also exists to form new nerve cell connections and it protects them.
Now we know that vitamin B6 or pyridoxine is there to support your metabolism and therefore your body so that it works well.
What is Vitamin B6?
Vitamin B6 is the fifth vitamin of the essential vitamins in the vitamin-b-complex, which we have to get through our nutrition.
It is water-soluble, light and heat-sensitive. It is also known as pyridoxine. But there are actually three preforms of pyridoxal phosphate, which can lead to the activated vitamin B6. And these three preforms are pyridoxine, pyridoxal and pyridoxamine. They can also be converted into each other.
What is the demand of Vitamin B6?
Depending on the age, health and lifestyle the daily demand for an average and healthy adult for the essential vitamin B6 is
1.200 – 2.000 micrograms (μg) per day.
Where can you get Vitamin B6 from (Top foods)?
Here are the Top foods, which are rich in vitamin B6:
1. Soybeans (up to 1.200 μg/100g)
2. Oat Flakes (up to 1.000 μg/100g)
3. Brown Rice (up to 800 μg/100g)
4. Nuts and Seeds (up to 600 μg/100g)
5. Avocado and Broccoli (up to 250 μg/100g)
Tip: Brewers yeast is an overall good source of the vitamins in the vitamin B complex, which includes vitamin B6 (up to 2.000 μg /100g).
Fish and meat are also good sources for vitamin B6.
What are the functions and benefits of Vitamin B6?
Vitamin B6 works in many different ways in our metabolism. In the macronutrient metabolism, it is able to process protein, fat and carbohydrates. The most important task of vitamin B6 is its function in our enzyme metabolism. It takes part in more than 100 reactions as a coenzyme or cofactor, such as the degradation of glycogen, an animal starch.
Within the protein metabolism, vitamin B6 also fulfills an indispensable function in the nerve system, as it forms hormones, which work as neurotransmitters, such as serotonin, dopamine and histamine. Serotonin and dopamine are needed to feel happiness and the main function of histamine is its role in allergic reactions and inflammatory reactions.
Vitamin B6 is therefore also important for our immune system. It supports the functions of the thymus to build T(thymus) lymphocytes, which are part of the white blood cells and so for our immune defense.
Furthermore, it helps to build the red blood pigment hemoglobin and the digestive juice formed in the gall bladder.
What deficiency symptoms of Vitamin B6 exist?
A hypovitaminosis of vitamin B6 is normally seldom, as it is found in nearly all food. Some risk groups are people who have chronic digestive disorders or other chronic diseases, alcoholics and women, who are taking the pill. The symptoms can be as followed:
- inflammations in the area of the mouth, such as the lips and the inner mouth
- eczemas in the face
- weakness, fatigue
- a weak immune system
- gastrointestinal disorders
- neurological disorders and problems in the musculoskeletal system
- muscle cramps
- liver damage
- strong menstruation
What overdose symptoms of Vitamin B6 exist?
A hypervitaminosis of vitamin B6 is seldom, as surplus vitamin B6 is excreted through the urine. Constant high amounts through supplementation of more than 500 mg/day are needed to cause the followed symptoms:
- neurological disorders
- sensitivity to sunlight
- skin eczemas
What else may you have to consider about Vitamin B6?
As vitamin B6 is needed for the protein metabolism, the more of vitamin B6 is needed the more protein is consumed.
Vitamin B6 has many health benefits in our body. It is effective against skin diseases, nausea caused when traveling or due to pregnancy, premenstrual syndrome and carpal tunnel syndrome.
Vitamin B6 was discovered in 1934 and four years later it was first presented in the crystalline form.
The word composition of pyridoxine, which is one of the known preforms of vitamin B6, is a formation of pyrid(ine) + ox(ygen) + -ine². It is a derivative of pyridine, which was firstly discovered in animal oil.
Vitamin B6, also called pyridoxine, is an important essential vitamin for a proper function of the enzyme metabolism. Furthermore, it is necessary in the protein, fat and carbohydrate metabolism. It helps with the immune defense and in the nerve system with the formation of neurotransmitters, which are there so that we are able to feel happiness. Yeast, oats brown rice, nuts and seeds are good sources for your daily amount of vitamin B6.
Now it is your turn? What do you think? What was interesting here for you? Let us know in the comments.