What does Vitamin b6 do for the body? The understanding nutrients series
We’re back with another post continuing the understanding nutrients series! I started this series to cover all the vitamin and minerals and give you more knowledge about why they're so essential for your health.
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Vitamin B6 is one of the eight B vitamins. And vitamin B6 is
actually a group of chemically similar compounds. The chemical names that you
might have seen before are pyridoxine or pyridoxol or pyridoxamine. It’s a
water soluble vitamin, which means it dissolves in water and isn’t stored in
the body, so you have to have a steady supply in your diet.
The roles of vitamin B6:
Vitamin B6 has many roles our bodies, so I’ll touch on a
main few.
Amino acids metabolism: amino acids are the building blocks
of proteins. Most of our body is made of protein, including your muscles,
hair, and skin. Vitamin B6 acts as a cofactor for many reactions that lead to
the creation, and breakdown of amino acids. B6 being a cofactor means that it
supports the enzymes that speed up the chemical reactions and without it, you wouldn’t
be able to create amino acids.
Other metabolisms: similar to amino acids, vitamin B6 also
supports the many reactions that occur in fat creation and breakdown. This
includes the normal functioning of essential fatty acids. It also plays its
part in the metabolism of DNA, glucose, and neurotransmitters.
Immune system: B6 is key in supporting your immune system.
It helps to manage inflammation and prevents excess inflammation from causing
harm. It also helps some of the immune system cells develop normally and
perform their roles. Finally, it’s role in the creation of amino acids means
that it helps with antibody formation. Antibodies are proteins that detect
foreign substances in the body, i.e. harmful bacteria or viruses, and trigger
the immune response.
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Antioxidant: while vitamin B6 is not officially classed as
an antioxidant, it’s been shown to have antioxidant effects. This means that it
protects the body from free radical damage. Free radicals are harmful byproducts
of the many chemical reactions that occur in the body. They can attack cells
leading to illnesses and cellular aging.
As you can see, even though it’s just one of the B vitamins, vitamin B6 has a big job!
How much B6 do we need?
Adult men need 1.4mg per day, while adult women need 1.2mg
per day of vitamin B6.
You should be able to get all the B6 you need from your
diet. Interestingly, the bacteria in your gut can also make it, but it’s not
enough to meet your needs. Vitamin B6 is absorbed in your small intestine, with
about 75% of the amount you eat being absorbed.
What foods are sources of B6?
Many foods are sources of B6, so this isn’t an exhaustive
list, but to give you an idea.
- 100g of pork chops has 0.37mg
- 100g of turkey meat has 0.48mg
- 25g of peanuts has 0.15mg
- 100g of chickpeas has 0.5mg
- A medium banana (120g) has 0.37mg
- 30g of porridge oats has 0.11mg
- 30g rice Krispies (fortified with B6) has 0.36mg
What happens if we don’t get enough B6?
A deficiency in vitamin B6 is rare as it’s present in many
foods. It can occur if someone is severely malnourished, has a malabsorption
disorder, alcohol use disorder, end stage kidney disease, or uses medications
that deplete B6 in the body. It’s also rare to be deficient in just B6 alone,
it’s normally seen alongside a deficiency in vitamin B12 or B9 too.
Symptoms can include: skin inflammation, skin rashes, pins
and needles in your hands and feet, confusion, irritation, a dry cracked mouth,
and a swollen tongue. It can also lead to microcytic anaemia which is where
your red blood cells are smaller than normal. This can cause tiredness.
It’s treated with vitamin B6 supplementation.
Key points:
- Vitamin B6 has many roles in the body, including the metabolism of proteins and fats, supporting the immune system to function, and preventing inflammation.
- Adult men need 1.4mg per day, while adult women need 1.2mg per day of vitamin B6.
- Meat, nuts, grains, and fortified breakfast cereals are sources of vitamin B6.
- A deficiency in vitamin B6 is rare but can lead to confusion, skin rashes, and anaemia. It’s treated with supplementation.
I hope you found this useful!
Bye for now 👋
References:
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9227236/
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019735/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071262/
https://www.mdpi.com/1422-0067/21/10/3669
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
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