VITAMIN B6

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Pyridoxine or vitamin B6 is one of the water-soluble B complex vitamins. The body cannot store vitamin B6, excess of the vitamin is excreted in the urine. Hence, it is necessary to supplement this vitamin daily to avoid deficiency.

Why is Vitamin B6 essential to the human body?

Vitamin B6 is beneficial to the central nervous system and for metabolism. It has a notable role in the production of the neurotransmitters – serotonin and dopamine.

Vitamin B6 is involved in several functions in the body that helps with:

• Brain function

Pyridoxine aids in the synthesis of neurotransmitters and regulates energy use in the brain.

It is needed for brain development during intrauterine life and in infancy.

• Blood function

It helps in the synthesis of hemoglobin, a protein that is essential in oxygen transport.

• Morning sickness

Pyridoxine helps in mild nausea and vomiting during pregnancy. Vitamin B6 in supplement form is the most promising treatment of pregnancy-induced nausea. It is advised to use only under the supervision of a physician.

• Cardiac function

Vitamin B6 plays a role in lowering homocysteine levels that narrow the arteries. It reduces the risk of heart disease.

• Eyes and vision

Pyridoxine is known to reduce the risk of age-related macular degeneration. Also prevents damage to retinal tissues.

• Bone health

Pyridoxine aids in reducing inflammation in rheumatoid arthritis.

What are the signs and symptoms of Vitamin B6 deficiency?

• Peripheral neuropathy with tingling, numbness, and intermittent pain in extremities.
• Skin lesions like dermatitis, painful rashes on the face.
• Inflammation of mucous membranes like swollen tongue, swollen oral mucosa, and cracked lips.
• Weak immune system leading to recurrent infective diseases.
• Emotional symptoms like anxiety, irritability, mood swings, and depression.
• Anemia
• Confusion
• Seizures

What is the daily requirement of Vitamin B6?

The body does not store pyridoxine, excess of it is eliminated in urine. So there is a daily requirement for pyridoxine.

The daily requirement of vitamin B6 varies according to different age groups.

The Recommended Dietary Intake (RDI) as per the guidelines of the Indian Council of Medical Research (ICMR) is as follows:

What are the food sources of Vitamin B6?

Most of the food in Indian meals contains some amount of pyridoxine.

Some of the rich sources of vitamin B are:

Wheat germ, wheat bran, unpolished rice, chickpeas, potatoes, onions, spinach, tofu, yams, corn, rice, raisins, and nuts.

Fruits like papaya, oranges, banana, and watermelon 

Animal sources of pyridoxine include salmon, roasted chicken, tuna, salmon, poultry, and turkey.

Long storage, canning, roasting or stewing of meat, food-processing techniques, and use of alcohol are destructive to this vitamin.

Can excess Vitamin B6 cause toxicity?

Pyridoxine toxicity is less likely to occur from food sources alone. But getting excessive vitamin B6 supplements can lead to toxicity over time. Consumption of more than 1000mg/day of pyridoxine leads to nerve damage and numbness in extremities. Lack of muscular coordination and numbness in limbs can also occur.