Vitamin B6 is of particular importance for heart health, digestive system, muscle function, energy, and others.
The body uses B-complex vitamins to transform food into energy.
All B-complex vitamins are important for metabolism, brain, liver, cells, hair, skin and eye health.
Vitamin B6 For Brain And Nervous System
It is involved in the production of hemoglobin, a protein in the blood that carries oxygen to the body.
This vitamin helps produce serotonin, the hormone that regulates mood, and norepinephrine that helps the body cope with stress.
Vitamin B6 helps produce melatonin, which regulates the internal clock and sleep.
Some studies have shown that the combination of vitamin B6, B12, and folate plays a role in slowing the breakdown of brain functions, memory loss, sclerosis, Alzheimer’s and depression.
How much Vitamin B6 should I have each day?
A number of factors will affect a person’s daily requirement for vitamin B6 because it impacts several aspects of metabolism. The effect on protein intake has been widely studied.
People who are on high-protein diets may need to take more vitamin B6. They should speak to their doctor.
The exact daily amount of this vitamin depends on different age, sex, and circumstances such as pregnancy or breastfeeding.
- Infants up to 6 months need 0.1 mg daily
- Children from 6 months to 1 year old need 0.3 mg daily.
- Children from 1 to 3 years old need 0.5 mg
- Children from 4 to 8 years of age need 0.6 mg
- Children from 9 to 13 years of age need 1 mg of vitamin a day.
- Boys 14 to 18 years old need 1.3 mg of the vitamin.
- Girls between the ages of 14 and 18 need 1.2 mg of vitamin a day
- Men and women between the ages of 19 and 50 need 1.3 mg of vitamin a day.
- Men over 51 need 1.7 mg of vitamin a day.
- Women over 51 need 1.5 mg of vitamin a day.
- Pregnant women need 1.9 mg of vitamin a day.
- Nursing mothers need 2 mg of vitamin per day.
Most people who eat healthily are provided with this vitamin without the need for supplements.
But if you are not well fed then you need to be careful with this vitamin.
Vitamin B6- The Best Food Sources
Some of the major food sources of vitamin B6 are protein-rich foods such as beans, chickpeas, meats, poultry, whole grains, nuts, bananas, potatoes, and fish.
If you need more then you can consume simple multivitamin tablets.
Some diseases affect the absorption of this vitamin such as kidney disease or colitis.
Symptoms of this vitamin deficiency include tongue swelling, depression, confusion, weak immune systems, and anemia.
On the other hand, higher amounts of this vitamin cause nerve damage, lung disease in men, especially smokers.
Vitamin B6 is usually included in multivitamins.
Consult a physician to determine the personalized daily intake of this vitamin.