Vitamin B6 (Pyridoxine)
Vitamin B6, also known as pyridoxine is part of the B group vitamins
and is water-soluble and is required for both mental and physical
Vitamin B6 - pyridoxine - is required for:
Pyridoxine is required for the balancing of hormonal changes in
women as well as assisting the immune system and the growth of
new cells. It is also used in the processing and metabolism of
proteins, fats and carbohydrates, while assisting with controlling
your mood as well as your behavior. Pyridoxine might also be of
benefit for children with learning difficulties, as well as assisting
in the prevention of dandruff, eczema and psoriasis.
It assists in the balancing of sodium and potassium as well promotes
red blood cell production. It is further involved in the nucleic
acids RNA as well as DNA. It is further linked to cancer immunity
and fights the formation of the toxic chemical homocysteine, which
is detrimental to the heart muscle.
Women in particular may suffer from pre-menstrual fluid retention,
severe period pains, emotional PMS symptoms, premenstrual acne
and nausea in early pregnancy. Mood swings, depression as well
as loss of sexual drive is sometimes noted when pyridoxine is
in short supply and the person is on hormone replacement therapy
or on birth control pills.
Deficiency of vitamin B6:
Irritability, nervousness and insomnia as well as general weakness,
skin changes such as dermatitis and acne as well asthma and allergies
might develop when pyridoxine is in short supply. Symptoms may
include nails that are ridged, an inflamed tongue as well as changes
to your bones - which can include osteoporosis and arthritis.
Kidney stones may also appear.
Vitamin B6 deficiency symptoms will be very much like those of
B2 and B3. Vitamin B6 is needed by the body to manufacture its
own B3 vitamin.
The dosage underneath is the Recommended Dietary Allowance (RDA),
but be aware that this dosage is the minimum that you require
per day, to ward off serious deficiency of this particular nutrient.
In the therapeutic use of this nutrient, the dosage is usually
increased considerably, but the toxicity level must be kept in
Males 2 mg per day and females 2 mg per day.
Toxicity and symptoms of high intake:
Supplementation should be controlled as extreme dosage, such as
in excess of 2,000 mg per day, may cause neurological damage.
People on medication for Parkinson's disease should be careful
about taking Vitamin B6 as it can inactivate levo-dopa.
People taking pyridoxine late at night sometimes experience very
Best used with:
Pyridoxine should be taken together with the entire B group vitamins,
and in supplementation the quantity of B6 should be nearly the
same as B2, as the B 2 is needed to activate the Pyridoxine.
Vitamin C is a good partner in nutrition and magnesium, sodium,
potassium, zinc, linoleic acid and fatty acids make good running
When more may be required:
Should you be taking antidepressants, contraceptive pills or be
on hormone replacement therapy you may need more of this vitamin.
As this vitamin is readily lost in the urine, it must be taken
regularly to ensure an adequate amount in the body.
Anybody on a very high protein diet, using alcohol, or allergic
to MSG (mono sodium glutamate) and/or tartrazine may also consider
increasing their vitamin B6 intake.
Enemy of vitamin B6:
Pyridoxine is sensitive to sunlight, cooking and processing Cortisone
is known to impair the absorption of pyridoxine.
Other interesting points:
Exercising may aid the production of the active form of vitamin
Food sources of vitamin B6:
Good sources to obtain pyridoxine from are brewer's yeast, eggs,
chicken, carrots, fish, liver, kidneys, peas, wheat germ, walnuts.
to Anti-Aging Medicine Index