2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin B6 is also known as Pyridoxine. It is part of the B-complex and is a water-soluble vitamin. It was originally known as Adermin and was used to treat dermatitis in young rats. Pyridoxine was isolated in 1938 from yeast and liver and was synthesized the same year. In fact, it is not a single vitamin, but a group of vitamins - Pyridoxine, pyridoxal and pyridoxamine, which mutually convert to each other. They are related compounds with similar biological activity.
Vitamin B6 is released within 8 hours after ingestion and like other B vitamins requires supply through whole foods or supplements. Vitamin B6 stimulates the proper assimilation of fats and proteins and contributes to the transformation of tryptophan (a basic amino acid) into niacin. Vitamin B6 is needed for the formation of antibodies and red blood cells.
Alcohol, caffeine, birth control pills, food preservation and heat treatment, radiation and estrogen can cause the destruction of Pyridoxine or interfere with its digestibility.
Daily intake and sources of Vitamin B6
Recommended daily dose: 2 mg
Safe upper limit: 100 mg
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The best dietary sources of Vitamin B6 are bananas, beef, brewer's yeast, brown rice, chicken, eggs, oatmeal, peanuts, soybeans, walnuts, whole wheat, liver, avocado. These Vitamin B6 foods do not always provide the right amount of Vitamin B6. In most cases, about 1 mg can be obtained from food.
The additional intake of B6 gives a visible result after about 6 weeks. It works optimally in combination with vitamin B1, vitamin B2, vitamin B5, vitamin C and magnesium.
Useful properties of Vitamin B6
Wed. useful properties of Vitamin B6 are relieving nausea and reducing problems associated with dry mouth and urination. In the female body it plays an important role in maintaining the balance of sex hormones, prevents oncopathology. Together with folic acid Vitamin B6 has a hypocholesterolemic effect, prevents the development of atherosclerosis. Vitamin B6 may reduce the need for insulin in diabetics, but if the dose is not adjusted, low blood sugar may result. People suffering from arthritis should also take B6.
Vitamin B6 is administered in toxicosis of pregnant women, in premenstrual syndrome, various types of Parkinson's, chorea, diseases of the peripheral nervous system (radiculitis, neuritis), pellagra, chronic and acute gastritis (normalizes the acid-forming function of the stomach), gastric and duodenal ulcers, chronic involved in the processes of bile secretion), anemia, radiation sickness, dermatitis, lichen, neurodermatitis, psoriasis, excretory diathesis, to prevent or reduce toxic effects when taking certain drugs. American scientists have proven that regular intake of vitamin B and its high levels in the blood prevents the development of lung cancer.
Studies show that high levels of vitamin B6 and the amino acid methionine reduce the risk of lung cancer by more than 50%. Helps treat carpal tunnel syndrome and memory loss. Vitamin B6 is also an important helper in the creation of neurotransmitters - the chemicals that allow brain cells to communicate with each other. As a result, B6 deficiency can damage memory.
Vitamin B6 performs the important role of ensuring that biological processes, including fat and protein metabolism, proceed properly. In the absence of Vitamin B6, metabolism does change. Scientists are still working to discover useful properties of Vitamin B6. It can be a good helper in stopping asthma attacks by reducing histamine levels in the body, for example, and protecting against atherosclerosis by reducing the amount of a chemical in the body that destroys arterial walls.
Of all in group B, Vitamin B6 is the most important for bodybuilding because of its role in the process of metabolism and assimilation of amino acids. It is a natural diuretic and is used to clear excess water from the body before competitions without any harmful side effects (other diuretics that can cause an imbalance in the body's systems). Active athletes who eat more protein have increased needs for pyridoxine. 100 g of daily protein intake also implies the intake of 250 mg of Vitamin B6.
Vitamin B6 deficiency
Deficiency of B6 vitamins can cause a number of unhealthy conditions, and many diseases suggest a deficiency of pyridoxine. The lack of B6 can damage the nerves in the arms and legs. According to some studies, people with diabetes are less likely to suffer from numbness and tingling associated with nerve damage if they take extra amounts of B vitamins, such as B6 and B12. Vitamin B6 deficiency it also causes swelling and inelasticity of the nerve sheath in the wrist, or carpal tunnel syndrome. According to some studies, B6 may interfere with the ability of an inflamed nerve to send a pain signal.
Acute deficiency of Vitamin B6 is observed in alcoholism, which exacerbates alcoholic psychosis. Vitamin B6 deficiency can occur against the background of taking anti-TB drugs, oral contraceptives. Vitamin B6 deficiency causes depression, psychosis, increased irritability, peripheral neuritis, severe premenstrual syndrome, the development of anemia is possible with full supply of iron (hypochromic anemia), dermatitis and inflammation of the mouth and tongue..
Vitamin B6 overdose
Vitamin B6 hypervitaminosis is associated with serious nervous diseases, as well as hypersensitivity to sunlight. This can lead to skin rashes and stiffness. According to experts, it is advisable to consult your doctor before taking more than 100 mg of B6 per day. It is also recommended that this vitamin be obtained as part of vitamin B complex tablets, which deliver the recommended daily dose of all B vitamins.
People on Parkinson's disease therapy should completely avoid B6 supplements because this vitamin may reduce the effectiveness of the drug. People taking drugs for tuberculosis or penicillin for Wilson's disease, lead poisoning, kidney stones or arthritis should also consult a doctor before taking additional Vitamin B6.
And to make sure you get the right dose of vitamins, help yourself with this vitamin smoothie with beets and apples, vitamin bean salad with beets and tahini.
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Vitamin B-complex
The organic nature of all types of vitamins makes them an indispensable ingredient for a full human life. Vitamins are not produced and synthesized in the human body, which is of great importance and should focus on their supply. Vitamin B-complex contains all important vitamins from this group in an optimal amount.
From Which Foods To Get Vitamin C
Vitamin C helps the body to absorb iron, maintain healthy tissues and a strong immune system. He is a strong ally in our attempts to avoid the common cold. The recommended daily dose of vitamin C for men is 90 g, for women is 75 g and for children is 50 mg.
Vitamin C
Due to its widespread use as a dietary supplement, Vitamin C is extremely well known to the general public, compared to other nutrients. It is also the first thing we reach for in the treatment of colds and flu. Vitamin C , also called ascorbic acid, dissolves in water nutrients that are easily excreted when not needed.
Vitamin B1 - Thiamine
Vitamin B1 , also called thiamine, is a member of the vitamin B family and is best known for its role in preventing nutrient-deficient beriberi. Beri-beri disease literally means "weakness" and was widespread (especially in some parts of Asia) in the late 19th and early 20th centuries.
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