Why Vitamin B6 is so important?
Vitamin B6 can be dissolved in water, just like we mention in some of our previous posts that Vitamin B12 is dissolvable in water as well. Same applies here, Vitamin B6 can be stored in our body, and that means we do not have to consume it on daily basis, unlike some other vitamins. It can be consumed through the food.
One of the many advantages of consuming Vitamin B6 is that it helps our immune system to produce antibodies needed to fight against the diseases and bacteria. Vitamin B6 maintains the normal functioning of our nerve system, it takes part of the process of producing red blood cells, it can ease nausea, and it protects our organism from skin diseases and stomach cramps. Vitamin B6 is also needed so the Vitamin B12 can be successfully absorbed from the liver by our organism.
This vitamin is also very important in the processes of balancing the female potassium and sodium hormones. The intake of Vitamin B6 is also recommended if there are any problems with staying focused, studying and it is also helpful if you have problems with dandruff and eczema.
Vitamin B6 deficiency symptoms
Vitamin B6 deficiency can lead to dermatitis; it can boost up the development of arthritis atherosclerosis, and other liver diseases.
Although Vitamin B6 deficiency does not happen very often, there is a chance that this can happen. It is sometimes accompanied by other Vitamin B deficiencies.
Most common symptoms of Vitamin B6 deficiency are:
- Tiredness and exhaustion
- Focusing problems and memory problems
- Skin diseases
- Cramps or stiffness
The risk of Vitamin B6 deficiency is higher at older people, alcoholics, and people who have dialysis treatments. Smokers need to double the intake dosage of this vitamin.
Vitamin B6 overdose
In order to fully recover from the overdose it usually takes up to 6 months.
Recommended daily dosage of Vitamin B6
The recommended dosages vary by sex and age:
- Babies (0 – 6 months) – 0,1 mg
- Babies (6 – 12 months) – 0,3 mg
- Boys (1 – 3 years) – 0,5 mg
- Boys (4 – 8 years) – 0,6 mg
- Boys (9 – 13 years) – 1,0 mg
- Male adolescents and male adults ( 14 – 50 years) – 1,3 mg
- Male adults ( 51+ years) – 1,7 mg
- Girls (9 – 13 years) – 1,0 mg
- Female adolescents and female adults ( 14 – 50 years) 1,2 mg
- Female adults (51+ years) – 1,5 mg
- Pregnant women (19+ years) – 1,9 mg
- Breastfeeding moms (19+ years) – 2,0 mg
Foods rich in Vitamin B6
What really is important for you is to know what foods are rich in Vitamin B6 so you can consume it whenever you want, not have to run to the pharmacy and buy vitamin supplements. Vitamin B6 is mostly found in beans, legumes, nuts, vegetables (carrots, spinach), eggs, meat, fish and cereals. Biggest sources of Vitamin B6 are the salmon fish, chicken, bananas, avocado and zucchini.
Cooking and processing the food mentioned above can lead to lowering the levels of this vitamin contained in them. For example, canned vegetables contain 60-80% less nutrients compared to the fresh ones. On the other side, if frozen, they lose 15% of the vitamin.