What is Vitamin B6? What is it for?
Vitamin B6 (Pyridoxine)
Vitamin B6 (pyridoxine) is part of a B vitamin complex and has serious functions for human health. Thanks to vitamin B6, which plays a role in various activities such as blood cell formation, metabolism process and enzyme reaction, you can have a healthy body and mental health. Vitamin B6, which is found in many foods of plant and animal origin, can be supplemented with a healthy nutritional routine.
Pyridoxine; It contributes to energy production by acting as a catalyst in many biochemical reactions such as carbohydrate, protein and fat metabolism . In this content, we will focus on the function of vitamin B6, its functions for body health, the nutrients in which it is most abundant, and the possible symptoms that may occur in case of deficiency.
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
What is Vitamin B6?
pyridoxineVitamin B6, known as , is a type of B group vitamins. Vitamin B6, which plays a critical role in various biochemical reactions, is important for many metabolic processes. It is a vitamin required for protein, fat and carbohydrate metabolism. Vitamin B6, which supports protein synthesis in the body , also helps many physiological functions such as the immune system, nervous system and blood cells to occur in a healthy way.
Since vitamin B6 is a water-soluble type of B vitamin, the body cannot produce this vitamin itself. Therefore, in order to avoid vitamin B6 deficiency and have a healthy life, vitamin B6 must be met. Because vitamin B6 is an important type of vitamin that contributes to hemoglobin production and helps the secretion of serotonin and melatonin.
What Does Vitamin B6 Do?
- Serotonin increases hormone synthesis.
- It supports the production of red blood cells.
- It strengthens the immune system.
- Protects the soul and nervous system; reduces stress level.
- It helps cell repair.
- It reduces the risk of cardiovascular disease.
- Protects eye and vision health.
- It relieves premenstrual syndrome (pms).
- It protects against types of cancer.
- It relieves pregnancy nausea.
- It regulates brain functions.
- Strengthens skin, hair and nail health.
- It prevents muscle pain and joint inflammation.
- It supports fat burning.
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
Serotonin Increases Hormone Synthesis
Vitamin B6 plays an important role in the synthesis of neurotransmitters such as serotonin, dopamine, norepinephrine and GABA . Therefore, it can be said that it is a type of vitamin effective in regulating hormones. Vitamin B6 helps regulate many functions such as mood, stress responses, sleep patterns and emotional health.
Vitamin B6 and Serotonin Hormone
“Vitamin B6 Deficiency Leads to Reduced Serotonin Synthesis and Function in Rats” – This study investigated the effects of vitamin B6 deficiency on serotonin synthesis and functions in rats. He found that vitamin B6 deficiency lowers serotonin levels and affects serotonin functions.
“Effects of Vitamin B6 Deficiency on the Conversion of Tryptophan to Niacin in Rats” – This study examined the effects of vitamin B6 deficiency on the conversion of tryptophan to niacin in rats. It suggests that vitamin B6 deficiency may reduce serotonin synthesis by affecting tryptophan metabolism.
Supports the Production of Red Blood Cells
Vitamin B6 is located in the structure of red blood cells. Thanks to this function, it is effective in preventing anemia. Since it is an important vitamin for the production of hemoglobin protein, it affects the adequate production of red blood cells. It stimulates hormones to produce the necessary red blood cells, depending on age and health status.
Vitamin B6, which plays an important role in creating hemoglobin, which is responsible for carrying oxygen to cells and ensuring the availability of iron, helps reduce the symptoms of anemia.
Vitamin B6 and Red Blood Cells
“Pyridoxine Deficiency Affects Cell Viability in Human Colorectal Adenocarcinoma Cells” – This study investigated the effects of vitamin B6 deficiency on the viability of human colorectal adenocarcinoma cells. He concluded that vitamin B6 deficiency can negatively affect cell viability and health.
“The Role of Vitamin B6 in Red Blood Cell Metabolism” – This study examined the relationship between vitamin B6 and the metabolism of red blood cells. Vitamin B6 plays an important role in metabolic reactions required for the normal function of red blood cells.
“The Effects of Vitamin B6 on Immune System Function” – This study investigated the effects of vitamin B6 supplementation on immune system functions. The immune system is closely associated with the production and function of red blood cells, and it has been suggested that vitamin B6 deficiency may have adverse effects on immune system health.
Strengthens the Immune System
The immune system of people who meet adequate levels of vitamin B6 can be strengthened. When the immune system is weakened, infections and various diseases may occur. It acts as a type of B vitamin that is effective in preventing diseases, removing toxins and staying holistically healthy.
Vitamin B6 and the Immune System
“Vitamin B6 and Immune Competence” – This study investigated the effects of vitamin B6 deficiency on immune system functions. Vitamin B6 plays an important role in regulating the functions of immune cells, and its deficiency can negatively affect immune system health.
“The Role of Vitamin B6 in Immunity to Infection in Animals and Humans” – This review examined the relationship between vitamin B6 and immune responses to infections. Vitamin B6 may affect the activation and function of immune system cells, which may increase protection against infections.
“Vitamin B6 Status and Immune Function in the Elderly” – This study investigated the effects of vitamin B6 levels on immune function in the elderly. It has been found that vitamin B6 deficiency can lead to a weakened immune system and increased risk of infection in the elderly.
Protects the Spirit and Nervous System; Reduces Stress Level
Vitamin B6, which is important for nervous system health, helps people feel good spiritually. It facilitates feeling happy and comfortable by regulating the synthesis and metabolism of neurotransmitters. It helps prevent common diseases such as nervous system disorders, depression and neurological disorders.
Vitamin B6 plays a role in the production of a neurotransmitter called serotonin. Serotonin helps regulate emotional state and can be found in low levels associated with depression. One study has shown that vitamin B6 supplementation may relieve symptoms of depression.
[Source: Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol. 2005]
Helps Cell Repair
Vitamin B6, which is involved in the regulation of protein metabolism, accelerates the repair of damaged cells in a shorter time. Thanks to this vitamin, tissue and cell damage can heal more easily. Since it is effective in the healing process of diseases, it can facilitate physical recovery.
Reduces the Risk of Cardiovascular Disease
Vitamin B6 plays an important role in the metabolism of an amino acid called homocysteine . Thanks to this feature, it helps balance homocysteine levels according to age. Thus, it helps prevent cardiovascular diseases.
Vitamin B6, which has a protective effect on blood vessels, plays an important role in regulating the circulatory system. It reduces the risk of cardiovascular diseases and has a blood pressure and cholesterol lowering effect.
Vitamin B6 and Cardiovascular Health
“Vitamin B6 and Risk of Cardiovascular Disease: A Meta-analysis of Prospective Cohort Studies” – This meta-analysis, published in the American Heart Association’s journal Arteriosclerosis, Thrombosis and Vascular Biology, investigated the association of vitamin B6 intake with cardiovascular disease risk.
“The Association of Vitamin B6, and Coronary Artery Disease: A Meta-analysis” – This meta-analysis, published in Nutrition Journal, examined the effect of vitamin B6 intake on the risk of coronary artery disease.
Protects Eye and Vision Health
Keeping the eye layer called retina healthy is easier thanks to vitamin B6. Therefore, it is a type of vitamin that can protect vision health. To see healthy and improve vision defects, help can be taken from vitamin B6. If vitamin B6 is consumed regularly and for a long time, vision problems can be prevented.
Vitamin B6, which has a positive effect on the treatment of eye diseases such as macular degeneration that develops with age, helps protect eye health.
Alleviates Premenstrual Syndrome (PMS)
Vitamin B6 is a helpful vitamin in relieving the symptoms of premenstrual syndrome (PMS). It can prevent the stress and fatigue that women experience before menstruation. Thanks to vitamin B6, menstrual periods can be more comfortable and painless.
Vitamin B6, which helps relieve premenstrual symptoms, is very effective on neurotransmitters in the brain responsible for pain management.
Protects Against Types of Cancer
Vitamin B6 can strengthen the body against cancer because it has antioxidant properties. It can prevent cancerous cells from entering the body. It helps strengthen the body against cancer that men and women may experience.
Vitamin B6 and Cancer Research
“Dietary Vitamin B6 Intake and the Risk of Colorectal Cancer: A Meta-analysis of Prospective Studies” – This meta-analysis, published in the European Journal of Nutrition, investigated the effect of vitamin B6 intake on colorectal cancer risk.
“Vitamin B6 and Cancer Risk: A Field Synopsis and Meta-analysis” – This study, published in the Journal of the National Cancer Institute, examined the effect of vitamin B6 intake on overall cancer risk.
Alleviates Pregnancy Nausea
Vitamin B6 may help relieve pregnancy nausea and vomiting. Thanks to this vitamin, it may be possible for women with sensitive stomachs to have a more comfortable pregnancy. It is a vitamin that helps prevent morning sickness during pregnancy.
Vitamin B6 and Pregnancy
“Vitamin B6 and Pregnancy Outcomes: A Systematic Review” – This review, published in the journal Nutrients, summarized the effects of vitamin B6 intake on pregnancy outcomes.
Regulates Brain Functions
vitamin B6, norepinephrine is necessary for the synthesis . Norepinephrine increases alertness and attention levels, regulates stress responses and provides focus.
Vitamin B6 is involved in the metabolism of L-dopa, an intermediate product in dopamine synthesis. Dopamine governs feelings of reward and pleasure, increases motivation, and is associated with movement control.
Vitamin B6 serves as a cofactor in the synthesis of GABA. GABA is the main inhibitory neurotransmitter in the brain and inhibits signal transmission between nerve cells, providing calmness and relaxation.
Vitamin B6 and Neurological Health
“Vitamin B6 Status and Cognitive Functioning in Well-Functioning Older Adults” – This study, published in The American Journal of Clinical Nutrition, investigated the relationship between vitamin B6 levels and cognitive function.
“Vitamin B6 and the Risk of Dementia: A Meta-analysis” – This meta-analysis, published in the Journal of Alzheimer’s Disease, evaluated the effect of vitamin B6 intake on the risk of dementia.
Strengthens Skin, Hair and Nails Health
Vitamin B6 can help maintain the skin’s moisture balance. It can also contribute to the renewal and repair of skin cells.
Vitamin B6 is important for maintaining the health of hair follicles. It regulates the activity of the sebaceous glands in the scalp and maintains the moisture balance in the scalp.
Vitamin B6 can help nails grow stronger and grow healthier. It can reduce breakage and cracking in nails.
Prevents Muscle Pains and Joint Inflammations
Vitamin B6 helps muscles and nerves maintain normal functions. It can prevent muscle spasms and nervous system disorders.
Vitamin B6 may support the health of cartilage and joint tissue. Articular cartilage ensures joint mobility by reducing the friction of the joints and maintaining their flexibility.
Vitamin B6 may help reduce inflammation in the body. Inflammation often negatively affects joint health and can lead to chronic joint conditions such as arthritis.
Muscle and Joint Health with Vitamin B6
“Vitamin B6 Deficiency and Disease: Molecular Basis and Clinical Consequences” – This review examines the effects of vitamin B6 deficiency on neuromuscular functions. It suggests that vitamin B6 deficiency can lead to muscle weakness and neuropathy.
“The Effect of Vitamin B6 on Cognition” – This study investigates the effects of vitamin B6 supplementation on cognitive functions. He found that vitamin B6 deficiency can cause impairments in neurological functions.
“Vitamin B6 Status and Musculoskeletal Health” – This study examines the relationship between vitamin B6 levels and muscle and joint health. It suggests that vitamin B6 deficiency may cause decreased muscle strength and muscle pain.
Supports Fat Burning
Vitamin B6 regulates protein metabolism in the body. Proteins are important in maintaining and rebuilding muscle mass. As muscle mass increases, the body expends more energy, which can increase fat burning.
What contains Vitamin B6?
- Fish and Seafood (Tuna, Salmon, Sardine, Mackerel)
- Chicken and Turkey Breast
- Turkey and Beef Liver
- Dry beans
- Whole Grains and Whole Grains
- Milk and milk products
- Nuts
- Avocado
- Egg
- Carrot
- Spinach
- Pea
- Cauliflower
- Potatoes and Sweet Potatoes
- Banana
| Food | Vitamin B6 Content (mg/100g) | Daily Needs Meeting Percentage (%) |
|---|---|---|
| Fish and Seafood | ||
| – Salmon | 0.6 | 29% |
| – Mackerel | 0.4 | 20% |
| – Sardine | 0.9 | 45% |
| – Trout | 0.7 | 35% |
| Chicken and Turkey Breast | ||
| – Chicken breast | 0.8 | 40% |
| – Turkey Breast | 0.9 | 45% |
| Turkey and Beef Liver | ||
| – Turkey Liver | 0.7 | 35% |
| – Beef Liver | 0.9 | 45% |
| Dry beans | ||
| – Lentil | 0.7 | 35% |
| – Chickpeas | 0.5 | 25% |
| Whole Grains and Whole Grains | ||
| – Whole Wheat Bread | 0.2 | 10% |
| – Brown bread | 0.3 | 15% |
| Milk and milk products | ||
| – Milk | 0.1 | 5% |
| – Yogurt | 0.1 | 5% |
| – Cheese | 0.3 | 15% |
| Nuts | ||
| – Hazelnut | 0.6 | 30% |
| – Almond | 0.5 | 25% |
| Avocado | 0.3 | 15% |
| Egg | 0.1 | 5% |
| Carrot | 0.1 | 5% |
| Spinach | 0.2 | 10% |
| Pea | 0.2 | 10% |
| Cauliflower | 0.1 | 5% |
| Potatoes and Sweet Potatoes | ||
| – Potatoes | 0.3 | 15% |
| – Sweet Potato | 0.2 | 10% |
| Banana | 0.4 | 20% |
*Percent Daily Requirement refers to the approximate percentage of the recommended daily vitamin B6 requirement for adults (1.3-1.7 mg on average). These values have been estimated taking into account the variability in vitamin B6 content of different foods and individual nutritional needs.
Foods Containing Vitamin B6
Water-soluble vitamin B6 can be taken into the body through food. When foods rich in vitamin B6 are added to meals, a healthy process can be observed. For this, you can review the list of foods containing vitamin B6.
- Fish and Seafood: Fish and seafood are foods rich in vitamin B6. While 100 grams of tuna contains approximately 0.7 milligrams of vitamin B6, 100 grams of sardines contains approximately 0.6 milligrams of vitamin B6.
- Chicken and Turkey Breast: Less fatty cuts of chicken, such as chicken breast, may be particularly rich in vitamin B6. Chicken breast may contain approximately 0.5-0.7 milligrams of vitamin B6 per 100 grams.
- Turkey and Beef Liver: Especially turkey and beef liver contain high amounts of vitamin B6. Considering the fat content, up to 100 grams of liver can be consumed 1-2 times a week.
- Dried Legumes: Dried legumes, especially legumes such as lentils and chickpeas, contain vitamin B6. 100 grams of dried lentils contain approximately 0.4-0.5 mg of vitamin B6.
- Whole Grains and Whole Grains: 100 grams of whole wheat bread contains approximately 0.4-0.5 milligrams of vitamin B6. Rice and wheat bran are one of the richest sources of vitamin B6. To increase the amount of vitamin B6 taken with food, whole wheat bread types and brown rice should be consumed.
- Milk and Dairy Products: While 100 grams of yoghurt contains approximately 0.05-0.06 milligrams of vitamin B6, 100 grams of cheese contains approximately 0.03-0.05 milligrams of vitamin B6.
- Nuts: Nuts are a rich source of vitamin B6, especially various types such as hazelnuts, almonds, walnuts and peanuts. 28 grams (about a handful) of almonds can provide about 0.2 milligrams of vitamin B6. Similarly, 28 grams of walnuts may contain approximately 0.2 milligrams of vitamin B6. Raw hazelnuts, in particular, attract attention with their potassium and copper content as well as their B6 content.
- Avocado: Avocado is a tropical fruit that contains vitamin B6. An average avocado contains approximately 0.4-0.5 mg of vitamin B6.
- Egg: A large egg contains approximately 0.1-0.2 mg of vitamin B6.
- Carrot: Consuming 100 grams of carrot provides approximately 0.1 milligrams of vitamin B6.
- Spinach: Approximately 0.2-0.3 mg of vitamin B6 needs are met in 100 grams of spinach.
- Peas: Peas are a type of legume that contains vitamin B6. 100 grams of peas contain approximately 0.2-0.3 mg of vitamin B6.
- Cauliflower: 100 grams of cauliflower contains approximately 0.1 milligrams of vitamin B6.
- Potatoes and Sweet Potatoes: 100 grams of potatoes contain 0.3-0.4 milligrams of vitamin B6, and 100 grams of sweet potatoes usually contain 0.2-0.3 milligrams of vitamin B6.
- Banana: An average-sized banana contains approximately 0.4-0.5 mg of vitamin B6.
Symptoms of Vitamin B6 Deficiency
When foods containing vitamin B6 are not consumed, signs of vitamin B6 deficiency may be felt in the body. When this vitamin is not met, various health problems may occur. The symptoms of vitamin B6 deficiency are as follows:
- Symptoms such as lip cracks, swelling or inflammation of the tongue, and dermatitis (skin inflammation) indicate the deficiency.
- People who are deficient in vitamin B6 often experience conditions such as neuropathy (nerve damage), numbness and tingling sensations, memory problems, and nervous irritability .
- In vitamin B6 deficiency, weakness, fatigue, pale skin, shortness of breath and dizziness may occur.
- Psychological problems such as mood disorders, tendency to depression, irritability and anxiety are the most important symptoms caused by vitamin B6 deficiency.
- When vitamin B6 is not met at sufficient levels, people may experience mental health problems such as depression, anxiety and mood swings .
- Confusion, forgetfulness, mental fatigue , lack of attention and concentration problems may occur.
- Problems such as muscle aches, constant fatigue, low energy, aggravation of premenstrual symptoms and anemia may also be caused by vitamin B6 deficiency.
- Weakening of memory, decreased appetite, weight loss and sleep disorders may also be linked to a decrease in vitamin B6 levels.
In Whom Is Vitamin B6 Deficiency Most Common?
- Those who are malnourished and irregularly nourished,
- Those who are addicted to alcohol and cigarettes,
- Those experiencing hormonal changes,
- Pregnant and breastfeeding women,
- Parkinson’s, epilepsy and asthma patients,
- Crohn’s patients may experience vitamin B6 deficiency.
You can detect vitamin B6 deficiency by giving a blood test under the supervision of a physician.
What is the Daily Vitamin B6 Requirement?
People’s vitamin B6 needs should be at different levels depending on their age and health status. According to the recommendation of experts, the daily need for vitamin B6 should be as in the list.
Childhood and Adolescence
- 1-3 years: 0.5 mg
- 4-8 years: 0.6 mg
- 9-13 years: 1.0 mg
- 14-18 years (boys): 1.3 mg
- 14-18 years (girls): 1.2 mg
Adulthood and Special Situations
- Adult Men (19 years and older): 1.3 mg
- Adult Women (19 years and older): 1.3 mg
- Pregnant Women: 1.9 mg
- Breastfeeding Women: 2.0 mg
What Should Be Done in Vitamin B6 Deficiency?
If, after consulting your doctor and taking a blood test, you have been diagnosed with vitamin B6 deficiency, you should take some important measures to improve this condition.
- First of all, if you suspect vitamin B6 deficiency, you should consult your doctor as soon as possible.
- Depending on your blood results, your doctor may recommend a vitamin treatment suitable for you, your age and blood values.
- Under the supervision of a physician, treatment may begin with a vitamin B6 supplement at a dose appropriate for you.
- To cure the definite vitamin B6 deficiency, you can review the diet and its content.
- You can help your treatment by consuming foods rich in vitamin B6 in a balanced manner.
- Since vitamin B6 works with other B vitamins, you can take general B vitamin supplements.
- If you do not know what to do during the nutrition process, you can get help from a nutritionist who evaluates your blood results.
What Causes Excessive Vitamin B6?
In some cases, people may have higher levels of vitamin B6 than expected. Excessive amount of vitamin B6 can cause various health problems.
- Excessive intake of vitamin B6 may cause headaches, insomnia, nervousness and anxiety in some people.
- Since excess vitamin B6 will cause excessive excretion of vitamin B6 in the urine, it may affect the frequency of urination and urine color.
- Taking an excessive dose of vitamin B6 may cause skin problems such as skin redness and rash on the face, hands and feet.
- Symptoms such as nausea, vomiting and diarrhea may be experienced if vitamin B6 is excessive.
- Muscle and bone problems may also occur in people with very high vitamin B6 levels.
- Vitamin B6 plays an important role in maintaining skin health. Excessive vitamin B6 may cause skin sensitivity. Skin problems such as painful skin lesions and allergic skin damage may occur. One of the biggest effects of vitamin B6 excess is gastrointestinal disorders.
- Stomach and intestinal problems such as nausea, abdominal pain, loss of appetite and heartburn may be observed.
Vitamin B6 excess should be evaluated by a specialist doctor and necessary medications should be prescribed to reduce it. At the same time, the patient’s diet should be arranged by the dietitian.
