What is vitamin B-6? How much do I need? Where to find vitamin B-6?
Vitamin B-6, also known as Pyridoxine, is a water-soluble vitamin belonging to the B group of vitamins. This vitamin occurs in three different forms. which are further converted to three distinct active forms during metabolism in the human bodies cells. Humans cannot synthesize this vitamin in the body and must be derived from food or nutritional supplements. It is required for more than 100 enzyme proteins concerned with indispensable biochemical processes in the body and the metabolism of nutrients in different body cells.
Some bodily functions for which vitamin B-6 is essential include metabolism of amino acids and carbohydrates and energy production, red blood cell metabolism, production of the oxygen carrying pigment hemoglobin, nervous and immune systems functions, regulation of hormone functions and synthesis of nucleic acids (genetic material). Low vitamin B-6 levels have been linked with impaired immune function, especially in elderly persons. the amount of vitamin B-6 required to correct this defect is higher than the RDA for this vitamin. Vitamin B-6 helps in maintaining blood sugar levels in the normal range.
Vitamin B-6 is critical for the synthesis of hormones and neurotransmitters from dietary amino acids. Vitamin B-6 is necessary for the production of coenzyme Q-10, a key component in respiration and energy generation in body cells. Vitamin B-6 supplementation has been found to be effective in lowering homocysteine which is important in maintaining heart health. Studies have implicated vitamin B-2, vitamin B-6, and folic acid aid in cognitive function.
Vitamin B-6 occurs in a variety of foods such as fortified cereals, beans, fruits such as bananas, vegetables such as spinach, chicken, turkey, and fish. The Reference Daily Intake (RDI) for vitamin B-6 for adults is 2 mg.
More to come again on even more vitamin B's tomorrow.
Blessings for a Glorious Day!
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