Vitamin B6 / Pyridoxine

Vitamin B6 is part of the vitamin B complex group, and like the others it is a water soluble vitamin (it is not stored in the body).  Vitamin B6 (the sixth B Vitamins founded) was discovered in the 1930’s by a Hungarian physician who was performing nutrition studies on rats.  The vitamin was later isolated from bran and found to have skin healing properties (in particular healing dermatitis acrodynia).

Vitamin B6 supplements (also called pyridoxine or PN) are now produced and supplied worldwide, mostly to assist in metabolism.   In addition to metabolism, B6 is also essential in keeping the immune system working efficiently, and has benefits for the nervous system.

Vitamin B6 Benefits

The benefits of Vitamin B6 are still being research, and new studies are showing that this vitamin is an essential nutrient and provides many benefits besides overall good health.  Here are some substantiated benefits of Vitamin B^:

•    Metabolism – vitamin B6 is needed for more than 100 enzymes as part of the protein metabolic process.
•    Hemoglobin – In order to make haemoglobin, your body needs vitamin B6.  Hemoglobin is what carries oxygen throughout the body (attached to blood cells) from the lungs.
•    Lymphoid organs – Your lymphoid organs, which produce white blood cells that are essential in the immune system, are kept healthy with recommended intake of Vitamin B6.
•    Blood Sugar – Vitamin B6 helps keep your body’s blood sugar levels within the normal range. Vitamin B6 plays a role in converting stored carbohydrates into glucose.

Vitamin B6 Food Sources

There are a variety of common foods that are excellent sources of Vitamin B6. They include cereals, meats, poultry, fish and a few fruits and vegetables. Here is a list of a few excellent sources of Vitamin B6:

•    Chicken breast (meat)
•    Pork loin (lean)
•    Roast Beef (lean)
•    Salmon (cooked)
•    Tuna (canned, water)
•    Trout (rainbow, cooked)
•    Fortified Cereals
•    Bananas, Tomatoes, Avocado
•    Garbanzo beans, Soybeans, Lima beans
•    Spinach
•    Walnuts
•    Peanut Butter

Vitamin B6 Deficiency

Although vitamin B6 deficiency is rare in North America, poor diet in the past made deficiencies more prevalent and some older Americans are still affected by low B6 levels in their blood.  Vitamin B6 deficiencies can cause dermatitis, depression, confusion and convulsions.  In some cases, glossitis (sore tongue) is present before other symptoms arise.  Vitamin B6 deficiencies have also been linked to anemia.

Vitamin B6 is found in a large variety of foods – fruits, vegetables, meats, seafood and therefore there is literally no excuse (besides medically speaking) for a deficiency in B6.  Even keeping a moderately healthy diet should give you more than enough Vitamin B6.

Vitamin B6 Overdose

A high intake of Vitamin B6 can cause damage to the limbs nervous systems, causing them to become numb or tingle (this is reversible).  Loss of balance or coordination is sometime experienced as well.  Further, because of its role with Vitamin C, deficiencies in Vitamin B6 have also been shown to be a supporting cause of kidney stones.  Other sensory neuropathic signs have also been recorded from a Vitamin B6 overdose.