Health Benefits of Vitamin B6

Health Benefits of Vitamin B6

 

Health Benefits of Vitamin B6

Vitamin B6 is also known as Pyridoxine.  This vitamin is especially important for women since it’s been shown to be involved in hormone and water balance.

Pyridoxine is stable in acids, somewhat less stable in alkaline, but easily destroyed in ultraviolet light (sunlight), and depleted with cooking and improper food storage.

What Affects Absorption?

Absorption takes place in the small intestine, but if you are fasting or on a food reduced diet, then it is highly likely that you will be deficient as the excess is usually excreted in the urine within 8 hours.   A little is retained within the muscles, however, being a water soluble vitamin, most will be lost.

Since this vitamin is lost through cooking and the refining process, it can be difficult to obtain sufficient amounts, especially if we are eating a processed diet.

Sources:

Although widely available within nature, not many foods have very high amounts.  The highest amount are in the following:

  • Organ meats
  • Wheat germ
  • Whole grains (especially wheat)
  • Fish
  • Poultry
  • Egg yolk
  • Dried beans
  • Walnuts
  • Banana
  • Prunes
  • Potato
  • Cauliflower
  • Cabbage
  • Collard greens
  • Garlin
  • Mushroons
  • Bell peppers
  • Spinach
  • Avocado

Health Benefits:

Vitamin B6 has a wide variety of metabolic functions in the body including protein metabolism and in the central nervous system.  Here are some health benefits of this vitamin:

  • Improves symptoms of PMS
  • Balances hormones
  • Maintains healthy brain function
  • Good for the immune system
  • Helps with cardiovascular health
  • Maintains normal nerve function. Plays a crucial role in the synthesis of neurotransmitters such as dopamine and serotonin. It also assists normal nerve cell communication.  (may help with depression and anxiety)
  • Liver Detoxification
  • Helps in treating eczema, psoriasis, dandruff and dry skin
  • Protects against kidney disease
  • Improves the rate of metabolism in the body
  • May help with allergies
  • Improves acne
  • Should be taken if on the birth control pill

Indications: 

10mg – 15mg daily should be consumed, however if taking therapeutically (for health benefits) then levels up to 100mg can be taken.

If you need to take this vitamin to help with depression and pre-menstrual problems then doses of between 200mg – 500mg can be consumed short term (one to two weeks).

Deficiency:

Deficiency of Vitamin B6 affects the whole body and symptoms include:

  • Muscle weakness
  • Nervousness
  • Irritability
  • Depression
  • Fatigue
  • Anemia
  • incoordination
  • Insomnia
  • Confusion
  • Hyperactivity
  • EEG changes
  • Neuritis (nerve pain)
  • Visual disturbances
  • Dermatitis
  • Cracks and sores at the corners of the mouth and/or eyes

Cautions:

Toxicity concerns are quite low with this vitamin.  However, extremely high doses (between 2,000mg – 5,000mg) are not recommended.  It would be very difficult to get these amounts in your daily diet, so only by supplementing would you be getting them.

These very high doses could lead to peripheral  neuritis (nerve pain) and tingling down the arms and legs.

 

 

 

 

 

 

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About Michelle



Michelle Firrisi is a Registered Holistic Nutritionist and Clinical Herbalist. She lived most of her life in the Island of Guernsey, in the Channel Islands, UK.

She now lives in beautiful British Columbia, Canada. Michelle also holds an Honours Degree in Bachelor of Science Podiatric Medicine and practices Reiki, Massage and Shamanism. Her main speciality is in the areas of Addiction, Anxiety, Depression and reversing Mood Disorders with targeted Amino Acid Therapy & Nutrition.

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Disclaimer


Statements and opinions written on this website are based on experience and designed for educational purposes only. It should not be taken as professional medical advice. This information is not intended to diagnose, treat, cure or prevent any disease. Before changing your diet or with all medical conditions consult a qualified medical professional.