What is vitamin B6 and where does it occur?
Vitamin B6 is a combination of various substances (pyridoxine, pyridoxal and pyridoxamine) found in plants and animals in small amounts. This compound is mainly sourced from meat, fish, nuts, wholemeal products, avocados, and potatoes.
Nowadays, the vitamin-B6 content of food is usually greatly reduced by food processing and preparation. The production of white flour, for example, reduces the original content by 85%. Storage also plays an important role, as vitamin B6 is sensitive to light and heat.
Vitamin B6 supports the immune and nervous systems.
Why is vitamin B6 needed?
Vitamin B6 regulates hormonal activity and contributes to energy, fat and carbohydrate metabolism. It also supports normal mental function and protein metabolism. It reduces fatigue and helps in the formation of red blood cells.
Vitamin B6 also supports the immune and nervous systems. A deficiency can be seen first in the metabolism of the nervous system, through anxiety and nervousness.
An additional quantity of vitamin B6 is recommended for strength athletes, pregnant women, and the chronically ill.
Who needs extra vitamin B6?
Additional intake of vitamin B6 is recommended especially during growth and pregnancy. Strength athletes and people with chronic illnesses such as diabetics should also consider an additional intake, as these represent a particular risk group for a deficiency.
In addition, those with high-protein diets, asthmatics, smokers, and people with increased alcohol consumption also require more vitamin B6. Women should take 1.2 mg vitamin B6 daily from the age of 13. A higher dose is recommended to combat painful menstrual bleeding and depression during the premenstrual phase.
Studies have shown that a daily intake of 100 mg has a positive effect on both Premenstrual syndrome (PMS) and premenstrual depression. It was also found that women who use the pill for contraception can have a significant vitamin-B6 deficiency.
The vitamin-B6 requirement increases by 60% during pregnancy. Therefore, 1.9 mg should be taken daily from the 4th month. It is almost impossible to cover this need only through food, which is why an supplementation is critical. According to studies, men need about 1.6 mg per day.
Insomnia, irritability as well as depressive and nervous moods can be signs of vitamin-B6 deficiency.
How to detect a vitamin-B6 deficiency?
Possible symptoms of vitamin-B6 deficiency are insomnia, irritability as well as depressive and nervous moods. In addition, deficiency can have the effect of a sensory disorder and muscle weakness.
Hyperhomocysteinemia, a disorder of the amino acid metabolism that increases the risk of embolism, heart attacks, thrombosis and sleep attacks, can also be a consequence of vitamin-B6 deficiency. Other effects of a deficiency include a weakened immune system, epileptic cramps, dermatitis, glossitis, stomatitis, and Cheilosis.
Dermatitis is an inflammatory reaction of the skin that can cause eczema. Glossitis is a chronic disease of the tongue surface or body. Stomatitis is an inflammation of the mucous membrane in the mouth. Cheilosis is a painful swelling or redness of the lips with dandruff, which often also affects the corner of the mouth.
All these symptoms could be counteracted with an adequate supply of vitamin B6.
