Vitamin B6 Sources and Functions

Vitamin B₆ (Pyridoxine)

Vitamin B6 Sources and Functions

Vitamin B₆ (Pyridoxine)

All of the B vitamins work together to keep you healthy and feeling good. Here is a summary of the role of Vitamin B₆, a water-soluble vitamin, in your good health.

*The lower value is for infants up to 6 mos., the higher value is for infants up to a year old.
† The first value is for children 1-3 with the amount increasing until age 18.
#The upper range is for men and women over 50.

Destroyed by Heat

Vitamin B₆ is destroyed by excessive heat, so cooking methods, such as steaming should be used whenever possible.

Unlike other B vitamins, Vitamin B₆ is stored in muscles. This increases the risk for toxicity, which over the long term can lead to nerve damage. This can only happen from taking Vitamin B₆supplements, not from eating food. Getting Enough

In general, people who live in developed countries like the United States get enough Vitamin B₆. However, those suffering from eating disorders or living in poverty may not be eating enough food to get sufficient Vitamin B₆ in their diet. The elderly are also more susceptible to Vitamin B₆ deficiency.

If you eat a variety of foods from all of the food groups, you will more than likely get enough Vitamin B₆.

Caveat: The consumption of alcohol destroys Vitamin B₆ and can be linked to an increased risk of heart disease.

One of the functions of Vitamin B₆ is to help convert the amino acid tryptophan to the neurotransmitter called serotonin. This is important to you because the level of serotonin in your brain has a great deal to do with how you feel. It affects your appetite, your mood and your ability to get a good night’s sleep. Several of the popular anti-depressant drugs work by maintaining higher levels of serotonin in your brain.

Vitamin B₆ in your diet is important for feeling good and being healthy, but it is not, in itself, a remedy for what ails you. Keep in mind that it can be toxic when taken as a supplement in large doses. Eating a balanced diet of fresh whole foods is still the best way to maintain good health, and will insure that you get enough of this important B vitamin.

Strict vegetarians should be particularly aware of their intake of Vitamin B₆, since it appears that the plant forms of this vitamin are not as available to your body.

Vitamin B6 Sources and Functions

Interesting Fact: Since MSG is a common additive in Asian food, medical experts coined the term “Chinese Restaurant Syndrome” to describe the reactions that many people have after consuming this food additive. There is some evidence that this syndrome may be due to a Vitamin B6 deficiency, since this B vitamin is required to metabolize MSG. Some healthcare providers have found that supplementing the diet with 50 mg of Vitamin B6 can eliminate the symptoms of MSG sensitivity.

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Vitamin B6 Sources and Functions Vitamin B6 Sources and Functions