Chemical Composition: You can find vitamin B6 in foods in three chemical forms that are interchangeable within the body: pyridoxine, pyridoxal, and pyridoxamine.
Sources: Whole grains, legumes, and some fruits such as bananas are equal or superior to animal-based foods in vitamin B6. Vegetables are also a good source.
vitamin B6 benefits Function:
- Metabolism of proteins: It facilitates the absorption of amino acids and their assimilation to form body proteins.
- Metabolism of carbohydrates and fats: Allow the transformation of these nutrients into energy.
- Energy production within the cells of the nervous system
- Blood formation: It synthesizes hemoglobin that forms the red blood cells.
Vitamin B6 Deficiency symptoms: Fatigue, nervousness, anemia, skin disorders.
Vitamin B6 Benefits
Increased need:
- Women taking oral contraceptives, pregnant, or who are nursing
- Tuberculosis patients that are treated with isoniazid.
- Neuropsychological patients.
Loss during the processing of foods:
- Refining grains: up to 75%; because of this, white bread and pasta are low in this vitamin.
- Refined sugar: loss of all vitamin B6.
- Cooking: 25% to 50% loss.
- Freezing: 37% to 56% loss.
- Canning: 40% to 50% loss.
Vitamin B6 Sources
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 393. Print. [Vitamin B6 Benefits]
- In the American Journal of Clinical Nutrition, ” homocysteine and cardiovascular health: “Vitamin B6 and Cardiovascular Disease” by Jonathan G. House et al. (2007).
- Glycogenolysis and exercise: “Vitamin B6: A Plea for More Research on Its Exercise Physiology and Metabolism” by Ronald J. Maughan (2018) in the International Journal of Sport Nutrition and Exercise Metabolism.
- Red blood cell production: “Vitamin B6 and Folate in Hematopoiesis” by Robert F. Carmel (2000) in Seminars in Hematology.
- Malabsorption syndromes: “Vitamin B6 Deficiency” by Michael A. Boaz et al. (2021) in the New England Journal of Medicine.
- Medication interactions: “Drug-Induced Nutritional Deficiencies” by Michael F. Holick (2016) in the American Journal of Clinical Nutrition.
- Hormonal contraceptives: “Oral Contraceptives and Folate- and Vitamin B6-Dependent Metabolism” by Michael K. Bates (2013) in the American Journal of Clinical Nutrition.
- Food fortification: “Vitamin B6” by the National Institutes of Health Office of Dietary Supplements.
- Supplementation: “Vitamin B6: A Review of Its Physiology and Deficiency Symptoms” by John Hathcock et al. (2005) in the Journal of the American Dietetic Association.
- Bioavailability: “Effect of Cooking Methods on the Bioavailability of Vitamins and Minerals” by Rui Hai Liu (2015) in the Critical Reviews in Food Science and Nutrition.
- Cognitive health: “B Vitamins and Cognitive Function” by Laura C. Sen et al. (2010) in the American Journal of Clinical Nutrition.
- Mood regulation: “Vitamin B6 and Mood Disorders: Effects on Neurotransmitter Synthesis” by Sarah C. Palmer and David M. Imperatore (2011) in the Journal of Psychiatric Research.
- Autoimmune diseases: “Vitamin B6 and Autoimmunity: A Review” by Anahita A. Simoni and Steven R. Bryant (2015) in the Journal of Autoimmunity.