Definition
Vitamin B6, also known as pyridoxine, belongs to the B complex vitamin group.
Vitamin B6 includes several derivatives such as pyridoxal, pyridoxal 5-phosphate and pyridoxamine. These compounds participate in many biological functions related to the nervous and circulatory systems. Therefore, if the body lacks vitamin B6, you may experience fatigue, irritability, anxiety and depression.
Uses
Vitamin B6 is an essential vitamin that plays an important role in many biological processes in the body. Here are some of the main uses of vitamin B6:
- Metabolism of nutrients: Vitamin B6 helps the body convert proteins, carbohydrates and fats into energy.
- Create red blood cells: This vitamin is necessary for the production of hemoglobin, an important component of red blood cells that helps transport oxygen throughout the body.
- Nervous system: Vitamin B6 plays an important role in maintaining healthy nervous system function, including the production of neurotransmitters.
- Immune system: This vitamin helps boost the immune system, helping the body fight infections.
- Skin, hair and nail health: Vitamin B6 contributes to the maintenance of healthy skin, shiny hair and strong nails.
In addition, vitamin B6 also has other benefits such as:
- Reducing the risk of cardiovascular disease: By helping to control homocysteine levels in the blood.
- Improving mood: Vitamin B6 can help reduce symptoms of depression and anxiety.
- Supporting brain function: Helps improve memory and concentration.
- Reducing symptoms of premenstrual syndrome (PMS): Helps reduce symptoms such as stress, irritability and mood swings.
Requirements
The need for vitamin B6 supplements depends on many factors such as age, gender and health status of each person. Typically, adults need about 1.3-2.0 mg of vitamin B6 per day. Pregnant and lactating women may need higher amounts of the vitamin to support fetal development and milk production.
The recommended daily allowance of vitamin B6 for children is as follows:
- Children from 0 to 6 months need 0.1 mg
- Children from 7 to 12 months need 0.3 mg of vitamin B6
- Children from 1 to 3 years old need 30 mg;
- Children from 4 to 8 years old need 40 mg;
- Children from 9 to 13 years old need 60 mg.
How to supplement
Supplement vitamin B6 through diet
Supplementing vitamin B6 through diet is the most natural and safest method. You can find vitamin B6 in many different foods. Some food sources rich in vitamin B6 include meat such as chicken, beef, pork and animal organs. In addition, fish such as salmon, tuna and mackerel are also rich in this vitamin. Seeds such as sunflower seeds, pumpkin seeds and chia seeds are also good choices.
To ensure you get enough vitamin B6, maintain a varied, balanced and healthy diet.
Supplementing vitamin B6 with tablets
Supplementing vitamin B6 with tablets has many advantages. Firstly, this method is easy to use and convenient. Secondly, the dosage of vitamin B6 is precisely controlled, helping you ensure the necessary amount of vitamin for the body.
However, there are also some disadvantages to note. Overdose can lead to side effects such as nausea and dizziness. Moreover, not all nutrients are maximally absorbed when taken orally. Therefore, you should consult your doctor or nutritionist before using any vitamin B6 supplement and should not arbitrarily increase the dose or prolong the duration of use.
Intravenous vitamin B6 supplementation
Intravenous vitamin B6 supplementation has many advantages. First, the concentration of vitamin B6 in the blood will increase quickly and effectively. This method is very suitable for cases of severe vitamin B6 deficiency or when the body cannot absorb the vitamin through the digestive tract.
However, intravenous administration should only be performed when prescribed by a doctor.
Side effects
Overdosing on vitamin B6 can cause some side effects such as:
- Difficulty controlling muscles or loss of coordination
- Painful skin lesions
- Digestive problems, such as heartburn and nausea
- Increased sensitivity to sunlight
- Numbness in the limbs
- Reduced ability to feel pain or high temperatures.
Interactions
Vitamin B6 may interact with certain medications, such as:
- Altretamine (Hexalen): Taking vitamin B6 with this chemotherapy drug may reduce the effectiveness of the treatment, especially when combined with cisplatin.
- Barbiturates: Taking vitamin B6 with barbiturates – a type of central nervous system depressant – may reduce the duration and intensity of the drug’s effects.
- Anticonvulsants: If vitamin B6 is taken with Fosphenytoin (Ceritherx) or Phenytoin (Dilantin, Phenytek), the effectiveness of these medications may also be reduced.
- Levodopa: People taking Levodopa to treat Parkinson’s disease should avoid vitamin B6 supplements, as this vitamin may reduce the effectiveness of the drug.
Join the Club
Like this story? You’ll love our monthly newsletter.
Thank you for subscribing to the newsletter.
Oops. Something went wrong. Please try again later.
