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Vitamin B6 - Benefits, Deficiency Symptoms And Food Sources

By: alien Vitamin B6 is one of the best-studied of all B vitamins and has one of the greatest varieties of chemical forms. The forms of this vitamin all begin with the letters "pyr," and include pyridoxine, pyridoxal, pyridoxamine, pyridoxine phosphate, pyridoxal phosphate, and pyridoxamine phosphate.

Vitamin B6 is also known as pyridoxine hydrochloride. Vitamin B6 is very important and needed for more than 100 enzymes involved in protein metabolism. It is also essential for red blood cell metabolism.

Functions and benefits of Vitamin B6

Vitamin B6 plays a role in the synthesis of antibodies by the immune system. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and also acts in the formation of red blood cells. It is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitaminB6.

Vitamin B6 helps in the manufacturing of amino acids in human body. Actually amino acids use to build proteins in human body. And as we all know, proteins are essential for the repair and growth of our tissue. Vitamin B6 is an especially important vitamin for maintaining healthy nerve and muscle cells. It is also important in the production of DNA and RNA, the body's genetic material. One of the most important and effective vitamins is vitamin B6 for human body.

Recommended Dosage for Vitamin B6

Men should ingest 2mg daily and women 1.6mg. People on a high protein diet, and those who drink heavily need more B6. Women on the Pill also tend to have a low level of B6.

Food sources of Vitamin B6

Vitamin B6 is found in a wide variety of foods like in beans, meat, poultry, fish, and some fruits and vegetables. Major sources of vitamin B6 include: cereal grains, legumes, vegetables, potatoes, milk, cheese, eggs, fish, liver, meat, and flour.

Deficiency Symptoms of Vitamin B6

Vitamin B6 deficiency can cause seizures in infants. In adults, it can cause anemia and inflammation of the skin with redness and greasy scaling. The hands and feet may feel numb and prickling—a pins-and-needles sensation. The tongue may become sore and red, and cracks may form in the corners of the mouth. The person may become confused, irritable, and depressed.

The diagnosis is based on the person's circumstances, symptoms, and response to vitamin B6 supplements. Blood tests to confirm the diagnosis are not readily available. People who have the deficiency or who are taking a drug that depletes vitamin B6 reserves should take vitamin B6 supplements.

Vitamin B6 deficiency symptoms will be very much like those of B2 and B3. Vitamin B6 is needed by the body to manufacture its own B3 vitamin.