Vitamin B6 is water soluble and is one of the micronutrients essential for the proper functioning of the body.
Since the latter can neither synthesize nor store, it must be sufficiently supplied with it, partly through food. Vitamin B6, also called pyridoxine, is involved in many metabolic reactions.
What properties does this vitamin have?
- It is involved in the metabolism of all amino acids and in the conversion of tryptophan into vitamin B3.
- In addition, it is essential for the production of certain hormones: serotonin, dopamine, adrenaline, noradrenaline.
- Vitamin B6 is involved in the renewal of red blood cells.
- But also for the function of the immune system and helps the body to defend itself against external pathogens.
- Then older people can be helped from the point of view of intellectual capacity.
- Then it relieves premenstrual disorders in women.
- Helps lower homocysteine levels, a compound whose excess increases cardiovascular risk.
- It helps stop hair loss and strengthen nails.
- To reduce fatigue.
- Facilitates the absorption of magnesium.
- Promote the absorption of vitamin B12.
- And finally, it ensures adequate oxygen supply to the brain.
What are the risks of vitamin B6 deficiency? And the risks of deductibles?
The body has very little reserve of vitamin B6. A deficiency can lead to fatigue, signs of depression. You may be deficient if you: are on birth control pills, are an alcoholic, are very active, are pregnant or breastfeeding. The symptoms of a lack of strength are: depression, insomnia, difficulty concentrating, heart failure, reduced immune system.
In excess, vitamin B6 is toxic to the nervous system and can cause memory problems. Vitamin overdose is associated with numbness and difficulty walking.
NB. We must be careful of certain interactions such as isoniazid but also levodopa, a drug used to treat Parkinson’s disease.
Which foods are rich in vitamin B6?
Foods rich in vitamin B6 are:
- Turkey 1.3 mg/100 g
- Tuna 1.0 mg/100 g• But also salmon 0.6-0.9 mg/100 g
- Potato 0.6/175g
- Chickpeas 0.6 mg/1/2 cup
- Banana: 0.4 mg/1 fruit
- Or even prune juice: 0.3 mg/125 ml
Vitamin B6 is also included in the form of dietary supplements.
What are the daily earnings?
The intake varies depending on age and gender. For a man under 50 it is 1.3 mg, for women 1.2 mg.
For a man over 50, the intake is 1.7 mg, for women 1.5 mg.
For a pregnant woman, the need for vitamin B6 is greater, 1.9 mg per day would be needed, or even 2 mg for a breastfeeding woman.
In summary, vitamin B6 gives us energy and resistance to stress.
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Article written by Fitness Together
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