Vitamin B6 For Better Health
Vitamin B6 is a remarkable nutrient which is involved in more body processes than any other vitamin or mineral. It is needed to break down and release energy from protein. It is also important for proper functioning of the immune and nervous systems.
The chemical name of Vitamin B6 is pyridoxine. It is available as pyridoxine hydorchloride or pyridoxal-5-phosphate (P-5-P). Either form works well but pyridoxal-5-phosphate is preferred by most doctors it is believed to be absorbed better than other forms.
In pure form, B6 is seen as white colored crystals. It is soluble in water and in alcohol. It gets destroyed when stored for a long time in airtight containers and due to chemical processing on foods. It is also destroyed by estrogens and alcohol. B6 is absorbed in the jejunum part of the intestines. In small amounts, it is absorbed in the small intestines too. Our body can store very small amounts of Vitamin B6 in all parts of our body. It is excreted out of the body via urine and small amounts through bowel movements and sweats.
Its Function in the Body
Pyridoxine is used for better digestion of food. It helps in protein and fat synthesis, especially fatty acids, and converts them into easily digestible products. It stimulates production of various enzymes. It produces disease fighting cells and therefore has an acknowledged role in treating and preventing a number of diseases. It helps in production of red blood cells. It helps cells to produce serotonin and release stored energy.
Vitamin B6 also helps prevent heart diseases various other mood-related nervous disorders. It is used in treatment of depression.
As its function is to regulate nervous system, it is also used to treat insomnia.
It is also known arrest prevent diabetes.
All our cells in the body need sodium and potassium for their proper functioning, vitamin B6 plays a major role of maintaining the balance between sodium and potassium.
Besides this, vitamin B6 is also used to absorb vitamin B12 and for production of hydrochloric acid and magnesium in the body.
The most important recognised benefit of vitamin B6 has been found in relieving of premenstrual syndrome. This is probably due to its function of reducing excess estrogen levels. In young girls, vitamin B6 is used to treat irregular periods with excessive bleeding; it helps prevent these by keeping the estrogen levels in control.
Vitamin B6 is also used to treat Carpal Tunnel Syndrome and for asthma.
In small infants, if they are fed only powdered milk, then due to vitamin B6 deficiency, they may start getting seizures. Giving them 0.5 to 10 mg vitamin B6 prevents the seizures.
To treat nausea and vomiting, especially in pregnant women suffering from morning sickness. For people who suffer from motion sickness, taking 40 mg vitamin B6 half an hour before scheduled travel, will help reliee nausea to a great extent.
Sources of Vitamin B6
Grains and Cereals: Whole wheat flour, rice (unpolished or brown), barley.
Pulses: Lentils, Lima beans, Soybeans, Soybean flour.
Vegetables: Cabbage, Potatoes, Cauliflower, sweet yams and spinach.
Fruits: Avocadoes, bananas, raisins, dried black grapes.
Seeds, oily Seeds: Walnuts, fresh chestnuts, sunflower seeds.
Other sources of vitamin B6 are fish, poultry, liver, and chickpeas.
A word of Caution
There are not many known side effects, but it is always advisable to check with your doctor before starting any supplement. The only side affect that is associated with long term use of vitamin B6 is uneasy feeling during the night. If this symptom occurs, discontinue further use of vitamin B6 immediately. High doses for a long time may also cause nerve damage.
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