Vitamin B6 (Pyroxidine)
Like all other vitamins in the B complex, vitamin B6, also called pyridoxine, helps to convert carbohydrates, protein and fat to energy. It is also essential for the brain, and may reduce levels of homocysteine in the blood by working together with vitamin B12 and folic acid. Homocysteine is an amino acid, raised levels of which in the blood are a marker for increased risk of heart attack.
Some research studies have showed that vitamin B6 may be involved in easing the cramps and regulating mood swings associated with premenstrual syndrome (PMS). Vitamin B6 is also an important vitamin for healthy skin and hair.
Vitamin B deficiency leads to fatigue, loss of appetite, hair loss, dry skin, irritability, and moodiness. Vitamin B6 deficiency may also cause seborrheic dermatitis-like skin disorders.
Excellent sources of vitamin B6 include avocados, green beans, wheat germ, sea vegetables, bananas, nuts, liver, chicken, and fish.
Health benefits of vitamin B6
- Assists in converting carbohydrates, protein and fat into energy
- Assists in maintaining healthy arteries and heart
- Essential for healthy nervous system
- Helps to balance female hormones
- Supports immune system
- Assists in maintaining healthy skin and hair
- Required for absorption of vitamin B12 and for the production of hydrochloric acid
Recommendations
- RDI/AI – 1.3 mg per day
- UL – 100 mg per day