Health benefits of Vitamin B6 for your body and how to avoid deficiency
Found in everyday foods like bananas, potatoes, chicken, and chickpeas, Vitamin B6 helps turn food into energy and supports the production of important brain chemicals like serotonin and dopamine. While most people get enough through a balanced diet, some may fall short without realizing it. Adequate Vitamin B6 intake can help alleviate symptoms of fatigue and depression. Ensuring sufficient levels is essential for overall well-being.
Role of Vitamin B6
in our body
Vitamin B6 is a vital nutrient that plays a role in over 100 enzyme reactions, supporting various bodily functions. As per MayoClinic, its key roles include:
Metabolising proteins, fats, and carbohydrates for energy
Supporting immune system function
Fostering brain development during pregnancy and infancy
Creating neurotransmitters like serotonin and dopamine
Producing hemoglobin for oxygen transport in red blood cells
Benefits of Vitamin B6
MedicalNewsToday lists out the benefits of Vitamin B6:
Brain function: Helps create neurotransmitters and regulates energy use in the brain, with possible links to improved memory and cognitive function.
Nausea during pregnancy: May alleviate mild to moderate symptoms of nausea and vomiting, with the American Congress of Obstetricians and Gynecologists (ACOG) recommending it as a safe treatment.
Protection from air pollution: May help protect against the harmful effects of air pollution by reducing its impact on the epigenome, potentially leading to new preventive measures.
Is Vitamin B6 deficiency common among people?
According to NIH, Vitamin B6 deficiency rarely occurs alone and is often linked to low levels of other B vitamins, such as vitamin B12 and folic acid. As the deficiency worsens, biochemical changes become more noticeable.
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Signs and symptoms of Vitamin B6 deficiency
MedicalNewsToday lists out the signs and symptoms of Vitamin B6 deficiency:
Tingling, numbness, and pain in hands and feet
Anemia
Seizures
Depression
Confusion
Weekend immune system
In rare cases, a severe deficiency can lead to a pellagra-like syndrome, characterized by:
Seborrheic dermatitis
Glossitis (inflammation of the tongue)
Cheilosis (inflammation and cracking of the lips)
People more prone to Vitamin B6 deficiency
Certain individuals are more prone to Vitamin B6 deficiency, including:
Those with liver, kidney, digestive, or autoimmune diseases
Smokers
Obese individuals
Alcoholics
Pregnant women
Common causes of Vitamin B6 deficiency
According to MedicalNewsToday, excessive alcohol consumption and certain medical conditions, such as hypothyroidism and diabetes, are common causes of Vitamin B6 deficiency
Sources of Vitamin B6:
With a balanced diet, most people can meet their Vitamin B6 needs, making deficiencies relatively uncommon. Vitamin B6's diverse functions make it essential for maintaining overall health and well-being. According to MedicalNewsToday, sources of Vitamin B6 are:
Chickpeas (1 cup): 1.1 mg (65% DV)
Beef liver (3 oz): 0.9 mg (53% DV)
Yellowfin tuna (3 oz): 0.9 mg (53% DV)
Chicken breast (3 oz): 0.5 mg (29% DV)
Potatoes (1 cup): 0.4 mg (25% DV)
Bananas (medium): 0.4 mg (25% DV)
Other sources include:
Fortified cereals
Salmon
Turkey
Nuts
Tofu
Ground beef
Spinach
Squash
Watermelon
Taking supplements to cover Vitamin B6 deficiency
Vitamin B6 is generally safe when consumed through food. However, according to MayoClinic, taking high doses of supplements can cause adverse effects, including:
Ataxia (loss of muscle control or coordination)
Painful skin lesions
Heartburn and nausea
Photosensitivity (sensitivity to sunlight)
Numbness
Reduced sensitivity to pain or extreme temperatures
It's essential to be mindful of supplement dosages to avoid these potential side effects
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