What Is The Main Benefit Of Vitamin B6
Vitamin B6 is a vitamin that benefits the central nervous system and metabolism. Its roles include turning food into energy and helping to create neurotransmitters, such as serotonin and dopamine. Vitamin B6 is one of eight B vitamins.
What happens when you take vitamin B6?
In some people, vitamin B6 might cause nausea, vomiting, diarrhea, stomach pain, loss of appetite, headache, tingling, sleepiness, and other side effects. Vitamin B6 is POSSIBLY UNSAFE when taken by mouth in doses of 500 mg or more daily.
Can you take vitamin B6 everyday?
Taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100300 mg of B6 per day . For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults .
B6 Vs Stress: How B6 Protects The Brain
Most of us know how stress can affect our mood and energy levels during the day. However, handling stress isnt just about being mentally strong enough. Chronic or long-term stress can actually change the brains biology and make us more vulnerable to conditions like depression and anxiety.
Vitamin B6 is arguably the most important B vitamin for mental and brain health because it is critical for making neurotransmitters and can help minimize the harmful effects of stress, including:
Psychological effects of stress: B6 helps produce calming neurotransmitters, including serotonin and GABA. These neurotransmitters can help us feel more stable and less overwhelmed in the face of trauma or day-to-day stressors.
Biological effects of stress: Over time, stress hormones like cortisol can cause damage to the brain and body, resulting in problems including memory loss and stomach ulcers.
In order to effectively handle stress emotionally and physically, its important to have optimal levels of B6.
Simple Lifestyle Changes Can Combat Your Pain
Besides diet, Dr. Berkower recommends making some basic lifestyle adjustments, such as avoiding repetitive movements, increasing your amount of light to moderate exercise, and not remaining sedentary for long periods of time. Be sure to get up from your computer regularly to stretch and move around. Dr. Berkower offers specific exercises that help rather than harm.
If you smoke, quit. And dont overdo your alcohol consumption.
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Good Sources Of Vitamin B6
Excellent food sources that serve up the vitamin B6 you need include chickpeas, beef, poultry, and fish. Other foods that are high in B6 are whole grains, fortified cereals, nuts, beans, bananas, and potatoes.
Vitamin B6 is usually included in multivitamins and sold as an individual supplement it may be listed as pyridoxal, pyridoxamine, pyridoxine hydrochloride, or pyridoxal-5-phosphate. Check with your doctor before taking a supplement and note that NIH recommendations suggest limiting B6 to 100 mg or less for adults.
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Guarantees A Healthier Skin
One of the most remarkable benefits of vitamin B6 is that it helps to maintain flawless skin. If you want to prevent premature aging signs, then vitamin B6 is one of the best natural ways to slow down the appearance of fine lines and wrinkles.
It is also helpful in relieving many skin conditions including dry skin, eczema and acne. It also treats a few serious skin disorders such as melanoma and psoriasis.
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Are Vitamin B6 Supplements Safe
Vitamin B6 is considered safe at doses of 100mg or less a day for adults, which includes the amount from food and supplements. For children, the NIH reports upper limits between 30 80mg based on age. Supplementing with doses above the upper limit should only be done under the supervision of a doctor.
B6 or P-5-P is one of the few water-soluble supplements that can result in toxicity when taken at too high a dose. However, most cases of toxicity that have been documented occurred in the setting of long-term use with very high doses, typically 1000mg a day or more. It is not possible to get toxic levels from food sources alone. The most common side-effects of toxic levels of B6 are sensory neuropathy and impaired balance or coordination.
Vitamin B6 And Pneumonia
In 1949, Leftwich and Mirick reported a preventive effect of vitamin B6 against viral infection . Mice fed a vitamin B6-deficient diet were more susceptible to infection of murine pneumonia virus than control mice. Shan et al. recently indicated that vitamin B6 administration remarkably inhibited LPS-induced systemic inflammation and acute pneumonia in mice . Key events linked to infection with respiratory viruses are associated with oxidative stress, inflammation, and subsequent lung injury. In fact, oral administration of anti-oxidants such as carnosine and N-acetylcysteine exerted beneficial effects on lung injury . These suggest that vitamin B6 may ameliorate the severity of COVID-19 by exerting its anti-oxidative and anti-inflammatory actions in lung, a primary target organ for COVID-19 virus infection.
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Foods That Will Boost Your Vitamin B6 Intake
Eating a well-balanced diet is the simplest way to make sure you’re getting all the nutrients needed to keep your body moving along at its best. But we know that sometimes you love to get into the nitty-gritty details of specific nutrients, like vitamin B6. So we thought we’d bring you this roundup of the best food sources of vitamin B6.
Before we get to the really fun stuff , let’s make sure you understand the basics of this important nutrient.
Vitamin B6, also known as pyridoxine, plays an important role in our overall health, including helping the body metabolize protein, carbohydrates, and fats. Research shows it plays a role in heart health, cognitive functioning, stimulating blood sugar production, and it may even lessen symptoms of PMS and menstruation, explains Wendy Bazilian, DrPH and registered dietitian nutritionist.
Wondering how much B6 you need? The recommended dietary allowance, or RDA, for men and women between the ages of 19 and 50 is 1.3 mg. Pregnant and lactating women need a bit more though, and should aim for 1.9 to 2 mg per day, Bazilian tells Byrdie.
Though some people may need to take vitamin B6 supplements, many people can obtain a sufficient amount of vitamin B6 from food alone. “Its found pretty widely in foods, so it shouldnt be too challenging to find food sources that you like individually and build them into a flavorful and nutrient-dense diet,” she says.
Here are some great food sources of vitamin B6.
Meet the Expert
Natures Way Vitamin B
Though its one of the most common brands youll find at a brick and mortar retailer, Natures Way actually makes a pretty solid vitamin B6 supplement.
It delivers 100 mg per capsule, and the supplement design is pretty clean. Aside from cellulose and gelatin for the capsule, the only other ingredient is magnesium stearate.
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Vitamin B6 Promotes Healthy Brain Function
An increase in homocysteine levels can also speed up cognitive decline, says Wong. This uptick can lead to an increased risk of neurological conditions such as dementia.
In addition to regulating homocysteine levels, B6 plays a role in the synthesis of important neurotransmitters chemical messengers used by the brain and nervous system. Some of the neurotransmitters B6 helps synthesize include:
- Dopamine: responsible for reward-seeking, motivation, and movement
- Serotonin: stabilizes mood, causes feelings of well-being and happiness.
- Melatonin: plays a role in regulating our circadian rhythm and ability to fall asleep
- Noradrenaline: produces the ‘fight or flight’ response in our body when we perceive danger
Side Effects And Risks
B vitamins are water-soluble. This means that, most of the time, the body excretes extra B vitamins in the urine.
While a standard dosage does not seem to cause harm, excessively high doses of certain B vitamins can be dangerous. Speak with a clinician before taking very high doses of B-complex supplements.
Possible side effects of B-complex vitamins:
- High blood sugar. High doses of nicotinic acid, a synthetic form of vitamin B-3, can raise blood sugar levels. This can interfere with diabetes medications. People with diabetes or high blood sugar should not take high doses of nicotinic acid .
- Excess nicotinic acid. Too much nicotinic acid can also cause low blood pressure, fatigue, headaches, rashes, and liver damage.
- Excess nicotinamide. High doses of nicotinamide, another form of vitamin B-3, can cause diarrhea and increased bleeding. This can occur in doses of 500 mg per day. Doses higher than 3,000 mg can cause vomiting and liver damage.
- Excess folic acid. Taking more than 1,000 mcg of folic acid a day can mask a type of anemia caused by vitamin B-12 deficiency.
Taking a high-dose B-complex supplement can also turn the urine bright yellow. This effect is temporary and harmless. Once the kidneys get rid of the extra vitamins, the color will return to normal.
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Causes Of Vitamin B6 Deficiency
Because vitamin B6 is present in many foods, the deficiency rarely results from inadequate intake except in severe malnutrition. However, deficiency can also occur, because extensive processing can remove vitamin B6 from foods.
Vitamin B6 deficiency often results from
). People with this disorder do not consume enough vitamin B6.
Can B6 Help People With Rheumatoid Arthritis
A 2010 study showed that B6 supplementation could improve the pro-inflammatory response in rheumatoid arthritis patients. Study participants were given 100mg of B6 per day for 12 weeks.
Its a hopeful indication that B6 can be used to improve the lives of those with the condition.
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Vitamin B: Dont Get Too Much Of A Good Thing
Experts say until more research confirms the role of vitamin B6 in chronic inflammation, people should focus on including sources of the vitamin in their diet to reap the other proven benefits of the nutrient, rather than taking a supplement.
When research comes out like this, people often run to the supplement store rather than the supermarket, says registered dietician Joan Salge Blake, a spokeswoman for the Academy of Nutrition and Dietetics.
Vitamin B6 is one of those nutrients that is present robustly in lean chicken breast and hamburger, fish, in very affordable legumes and pinto beans, and of course beautiful vegetables like red peppers and potatoes, Salge Blake tells WebMD.
Blake says vitamin B6 is vital to more than 100 enzyme processes in the body, mostly those involving the metabolism of protein.
But there can be too much of a good thing. Studies have shown taking large amounts of vitamin B6 can cause nerve damage, difficulty walking, or tingling.
Some is good. More is not better, says Salge Blake. Just having a well-balanced diet will meet your needs.
What Are The Symptoms Of Low Vitamin B6
Deficiencies in vitamin B6 are considered rare, particularly in isolation from other B vitamins, although additional factors like malabsorption syndromes can play a role.
In the early stages of a vitamin B6 deficiency, symptoms are uncommon, and this can continue for years. If the deficiency is left to develop unaddressed, it can lead to certain types of anaemia, dermatitis, depression, and a weakened immune system.
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What Are Vitamin B6 Benefits What Conditions Is B6 Helpful For
Having a healthy amount of B6 can protect us from many psychological and medical conditions, including:
Anxiety & Stress: Research suggests that higher levels of B6 can help shift the body from fight-or-flight mode to a more relaxed state. In a recent study, those with extreme stress reported greater improvement when taking B6 with magnesium compared to magnesium alone.
PMS: A review found that B6 supplements are likely helpful for the emotional symptoms of premenstrual syndrome. In one study, women who received B6 treatment reported significant improvements in mood, irritability, and tiredness. However, larger-scale studies still need to be completed before definitive recommendations can be made.
Nausea & morning sickness: The American College of Obstetricians and Gynecologists recommends vitamin B6 as a first-line treatment for nausea and vomiting during pregnancy. Pregnant women should always consult with their doctors before starting any new supplements or medications.
Poor immune function: When B6 levels are low, the body is not able to effectively fight off infections. In one study, B6 supplementation of 50mg was found to improve immune response in critically ill patients. However, well-designed and larger studies need to be done before recommendations can be made for the use of B6 for infections.
Vitamin B6 May Help Morning Sickness
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Induction And Progression Of Adjuvant Arthritis In Animals
Adjuvant arthritis was induced as described in the Materials and methods section. Arthritis onset was on day 14 the rats injected with adjuvant showed arthritic reactions including swollen paws and hind legs. Inflammation reached its peak on day 21 after the adjuvant injection. Joint swelling and body weight reduction continued for a further 4 weeks after the onset of arthritis . Animals in the control and adjuvant groups were well matched in body weight at baseline before the induction of adjuvant arthritis.
Uses In Traditional Medicine
Many vitamin B6-rich foods have long been used in traditional medicine for their powerful effects on health and wellness. While these foods contain a wealth of other micronutrients and health-promoting properties that makes them especially beneficial for use in holistic medicine, their vitamin B6 content undoubtedly contributes to many of their favorable effects on health.
Grass-fed beef, for example, is one of the most concentrated sources of vitamin B6 and is believed to strengthen the blood and enhance red blood cell production according to Ayurveda. Its also thought to relax the mind, satisfy the stomach and improve liver function.
Similarly, pistachios are another vitamin B6-rich food that are used in Traditional Chinese Medicine to promote spleen health. They also help support the liver, heart and gallbladder and are thought to treat conditions like jaundice, which is caused by excess levels of a yellow pigment called bilirubin.
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Health Benefits Of Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that your body needs for several functions.
Its significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters .
Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.
Most people get enough vitamin B6 through their diet, but certain populations may be at risk for deficiency.
Consuming adequate amounts of vitamin B6 is important for optimal health and may even prevent and treat chronic diseases (
Foods High In Vitamin B6
Such nutrients are known as essential vitamins.
Vitamin B6 is a water-soluble vitamin and it plays a vital role in protein metabolism, blood sugar regulation, immune function, and more .
Depending on the dietary source, vitamin B6 comes in several different forms. We can find the vitamin in plant foods as pyridoxine, and also in animal foods mainly as pyridoxal and pyridoxamine /7%3A_Vitamins/7.3%3A_Water_Soluble_Vitamins/Vitamin_B6_” rel=”nofollow”> 2).
The recommended daily value for vitamin B6 has been set at 1.7 mg per day .
This article presents 30 foods high in vitamin B6.
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If Youre Pregnant Or Could Get Pregnant
If youre pregnant, trying for a baby, or could get pregnant, its recommended that you take a 400 microgram folic acid supplement daily until youre 12 weeks pregnant.
Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if theres a chance you might get pregnant.
This is to help prevent neural tube defects, such as spina bifida, in your baby.
Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until theyre 12 weeks pregnant.
This is important and unlikely to cause harm, as its taken on a short-term basis, but speak to your doctor first.
Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid.
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Who Should Buy Vitamin B6
Vitamin B6 is safe for most individuals and helps to prevent and treat anemia heart disease, PMS, and depression. It is also often used in conduction with other vitamins to facilitate proper body functioning. Since its water-soluble, it is very difficult to overdose on vitamin B6.
In general, it safe for most of the population. However, if you are currently taking any medication, its important to speak to your doctor before taking a vitamin B6 supplement. This is especially true for people taking central nervous system depressants like Barbiturates, since vitamin B6 may reduce its effectiveness. People taking drugs such as Levodopa should also avoid vitamin B6 supplements.
Pregnant and breastfeeding women should proceed with caution as it is not 100% certain to be safe in these populations at high doses. Diabetics should also proceed with caution as it may interact with some of their medications negatively.
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