Chemical Composition: You can find vitamin B6 in foods in three chemical forms that are interchangeable within the body: pyridoxine, pyridoxal, and pyridoxamine.
- FOR ENERGY 100-count Vitamin B-6 100mg Tablets; Nature’s Bounty Vitamin B-6 tablets play an important role in energy metabolism in the body(1); They help the body convert food into the fuel which is used to maintain energy throughout the day(1).
- FOR YOUR HEART B Vitamins are commonly taken to support the health of the cardiovascular and nervous system; Nature’s Bounty B-6 is part of the family of B-Complex vitamins.
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
Frequently Asked Question
What are some of the lesser-known functions of vitamin B6?
While its role in energy metabolism and neurotransmitter production is well-established, B6 also plays a crucial part in:
Homocysteine regulation: B6 helps break down homocysteine, an amino acid linked to increased cardiovascular risk. Maintaining healthy levels may contribute to heart health.
Glycogenolysis: B6 facilitates the breakdown of glycogen for energy, especially during exercise, potentially enhancing performance and recovery.
Red blood cell production: B6 is involved in heme synthesis, a key component of hemoglobin, which carries oxygen throughout the body.
Are there specific populations more prone to B6 deficiency beyond the usual suspects (e.g., infants and pregnant women)?
Yes, individuals with certain conditions or taking specific medications may be at higher risk:
People with malabsorption syndromes: Celiac disease, Crohn’s disease, and other digestive issues can hinder B6 absorption.
Individuals on certain medications: Diuretics, anticonvulsants, and heartburn medications can interfere with B6 metabolism or excretion.
Women using hormonal contraceptives: Oral contraceptives may increase B6 requirements due to altered metabolism.
Beyond dietary sources, what are some effective ways to optimize B6 intake?
While food is the primary source, consider these options:
Food fortification: Choose fortified foods like breakfast cereals, plant-based milks, and soy products.
Supplementation: Regardless of potential medication interactions and individual requirements, it is advisable to get individualized suggestions from a healthcare practitioner.
Bioavailability: Cooking methods like steaming or light stir-frying can help preserve B6 content in food compared to boiling or deep-frying.
Is there any emerging research on B6’s potential role in specific health conditions?
Ongoing research explores B6’s potential benefits for:
Cognitive health: Research indicates that B6 and other B vitamins could prevent cognitive decline and age-related memory loss.
Mood regulation: B6’s involvement in neurotransmitter production raises interest in its potential role in managing symptoms of depression and anxiety.
Autoimmune diseases: Early research suggests B6 may have anti-inflammatory properties, potentially benefiting individuals with certain autoimmune conditions.
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.
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