Vitamins
Vitamin B6 (Pyridoxine)
An essential water-soluble vitamin crucial for protein metabolism, neurotransmitter synthesis, brain development, and immune function
Quick Facts
Daily Needs
1.3-1.7 mg for adults, with variations based on age, sex, and life stage
Importance
Vitamin B6 is essential for protein metabolism, red blood cell formation, neurotransmitter synthesis, immune function, and brain development.
Key Functions
- •Protein metabolism and amino acid transformations
- •Neurotransmitter synthesis (serotonin, dopamine, GABA, norepinephrine)
- •Hemoglobin formation
- •Glucose metabolism
- •Lipid metabolism
- •Immune function
- •Hormone modulation
- •Homocysteine regulation
- •Brain development and cognitive function
- •Gene expression
Deficiency Signs
- •Microcytic anemia
- •Peripheral neuropathy (numbness, tingling)
- •Skin lesions (seborrheic dermatitis)
- •Mood changes (irritability, depression, confusion)
- •Weakened immune function
- •Inflammation of the tongue (glossitis)
- •Cracks at the corners of the mouth (cheilosis)
- •Fatigue and low energy
- •Seizures
- •Elevated homocysteine levels
- •Poor dream recall or vivid disturbing dreams
Excess Signs
- •Severe sensory neuropathy (particularly from supplements)
- •Ataxia (loss of coordination)
- •Painful skin lesions
- •Photosensitivity
- •Nausea
- •Heartburn
- •Reduced folic acid activity
- •Impaired B12 status
Best Food Sources
- •Poultry (chicken, turkey)
- •Fish (tuna, salmon)
- •Organ meats (liver)
- •Beef
- •Chickpeas and other legumes
- •Potatoes with skin
- •Bananas
- •Fortified cereals and grains
- •Nuts and seeds (pistachios, sunflower seeds)
- •Avocados
- •Spinach and other green vegetables
Absorption Facts
- •Water-soluble - excess is excreted in urine
- •Absorption occurs primarily in the jejunum and ileum
- •Pyridoxine (supplement form) has highest bioavailability
- •Natural food forms (pyridoxal, pyridoxamine) may have lower bioavailability
- •Alcohol significantly impairs absorption and increases excretion
- •Cooking can destroy significant amounts (20-40%)
- •Absorption decreases with age
- •Some medications reduce B6 status (isoniazid, cycloserine, penicillamine, oral contraceptives)
Special Considerations
- •Needs increase during pregnancy and breastfeeding
- •Athletes and physically active people may have higher requirements
- •Older adults often have suboptimal B6 status
- •High protein intake increases B6 requirements
- •Some medications deplete B6 or interfere with its function
- •Chronic inflammation increases B6 needs
- •High-dose supplementation (>100 mg daily) can cause neuropathy
- •Works synergistically with other B vitamins, particularly folate and B12
- •Essential for proper functioning of over 100 enzyme reactions
About Vitamin B6 (Pyridoxine)
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