Vitamin B6
What is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is essential for the proper functioning of the body. It is involved in over 100 enzyme reactions in the body, including the metabolism of protein, carbohydrates, and fats (1)(5). Vitamin B6 is naturally present in many foods, including meat, fish, poultry, vegetables, and nuts, and is also available as a dietary supplement (5).
Health Benefits
Vitamin B6 is important for the proper functioning of the nervous system, immune system, and cardiovascular system. It is also involved in the production of red blood cells and neurotransmitters, which are essential for brain function (1)(5). Vitamin B6 may also help to reduce the risk of heart disease, stroke, and certain types of cancer (1)(5).
Dosage
The recommended daily intake (RDI) for adults over age eighteen is 1.3 mg/day for men and women. For pregnant women, the RDI is 1.9 mg/day, and for breastfeeding women, it is 2.0 mg/day (1). Vitamin B6 is available in a variety of forms, including tablets, soft gels, and lozenges. It may also be labeled as pyridoxine hydrochloride or pyridoxal-5-phosphate (2).
Side Effects
Vitamin B6 supplements are generally considered safe and well-tolerated. However, high doses of vitamin B6 can cause side effects, such as nerve damage, skin lesions, and gastrointestinal problems (3). Vitamin B6 supplements can interact with certain medications, including some antibiotics and anti-seizure medications, so it is important to talk to your healthcare provider before taking vitamin B6 supplements (5).
Recommended Time and Dosage
Vitamin B6 supplements can be taken at any time of the day, with or without food. The recommended daily intake of vitamin B6 for adults is 1.3 mg/day for men and women. For pregnant women, the RDI is 1.9 mg/day, and for breastfeeding women, it is 2.0 mg/day (1).
Human Studies
Research on the health benefits of vitamin B6 is ongoing. Some studies have suggested that vitamin B6 supplements may help to reduce the risk of heart disease, stroke, and certain types of cancer (1)(5). However, more research is needed to confirm these findings and to determine the optimal dosage and duration of vitamin B6 supplementation for these conditions.
To summarize, Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is essential for the proper functioning of the body. It is involved in over 100 enzyme reactions in the body, including the metabolism of protein, carbohydrates, and fats. Vitamin B6 is important for the proper functioning of the nervous system, immune system, and cardiovascular system. The recommended daily intake of vitamin B6 for adults is 1.3 mg/day for men and women. Vitamin B6 supplements are generally considered safe and well-tolerated, but high doses can cause side effects. Vitamin B6 supplements can interact with certain medications, so it is important to talk to your healthcare provider before taking vitamin B6 supplements.
Citations:
(1) https://www.ncbi.nlm.nih.gov/books/NBK482360/
(2) https://www.mountsinai.org/health-library/supplement/vitamin-b1-thiamine
(3) https://www.nhs.uk/medicines/thiamine-vitamin-b1/about-thiamine/
(4) https://en.wikipedia.org/wiki/Vitamin
(5) https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
(6) https://www.hsph.harvard.edu/nutritionsource/vitamin-b1/