Vitamin B6 is one of the most important vitamins needed for our body to function well Vitamin B6 is known to have many benefits and it is responsible with more than one hundred chemical reactions in the body. This vitamin is necessary in amino acid production, which is needed in building proteins. Proteins are necessary for tissue growth and repair. Vitamin B6 is beneficial to the brain because it helps produce neurotransmitters, which are essential for the communication of the cells. Neurotransmitters include dopamine, GABA serotonin and norepinephrine. They are necessary for mood regulation as well as in eliminating depression.
Vitamin B6 helps metabolize food and convert the food into energy. It is also responsible in the prevention of brain and vascular diseases such as stroke and heart disease.
Vitamin B12, folic acid and vitamin B6 have important effects in lowering the levels of holocysteine in the body, resulting to lower risks of having vascular disease. These vitamins are also essential for the proper brain functions. Some studies prove that lack of vitamin B6, vitamin B12 and folic acid may lead to Alzheimer’s disease.
The body produces lymphocytes with the help of vitamin B6. Lymphocytes are the white blood cells that fight harmful substances in the body such as bacteria, viruses and toxins. Chronic illnesses develop over time, which can cause suboptimal intake of nutrition. Vitamin B6 is necessary to prevent certain chronic diseases.
Vitamin B6 is naturally found in foods such as chicken, turkey, salmon, bananas, tuna, and potatoes with skin, nuts, soybeans, and brown rice. Baked potato with skin has the highest benefits from vitamin B6, which has about 0.07 milligram of the vitamin. On the other hand, banana has 0.68 milligram of vitamin B6 while a cup of fortified cereal contains around 0.5 to 2.5 milligram of vitamin B6. Usually, vitamin B complex supplements or Vitamin B products have twenty-five to fifty milligrams of vitamin B6.
Serious side effects in using vitamin B6 supplements are rare but these side effects may be experienced due to excessive intake of vitamin B6. If you take more than two hundred milligram of vitamin B6 in a day, you may suffer several symptoms of over dosage. Too much vitamin B6 intake may damage the sensory nerve functions and may cause numbness in the feet and hands, which can result to difficulty in movement or walking. If you are starting to experience these problems, it is necessary to consult your doctor immediately and stop taking vitamin B6.
Pregnant women and lactating mothers must not use vitamin B6 in excess. The recommended amount of vitamin B6 for lactating and pregnant women is 10 milligram. For adults, the supplemental amounts of pyridoxine are about two hundred to three hundred milligrams everyday. Harmful symptoms of over dosage of this supplement are not common. If you are planning to take more than one hundred to two hundred milligrams of vitamin B6 for a few months, you need to ask your doctor’s approval. To be safe, everyone is recommended to consume no more than five hundred milligrams of vitamin B6 everyday.