Vitamin B6 (Pyridoxine) - Benefits, Deficiency Symptoms And Food Sources

Vitamin B6, known as pyridoxine hydrochloride.It is essential for the metabolism of protein by the body, and the proper functioning of the nervous system and the immune system. It is also involved in the synthesis of hormones and red blood cells.

There are six forms of vitamin B6: pyridoxal (PL), pyridoxine (PN), pyridoxamine (PM), and their phosphate derivatives: pyridoxal 5'-phosphate (PLP), pyridoxine 5'-phosphate (PNP), and pridoxamine 5'-phospate (PMP). PLP is the active coenzyme form, and has the most importance in human metabolism.

Functions and benefits of Vitamin B6

PLP functions as a coenzyme in the synthesis of heme, a component of hemoglobin. Hemoglobin is found in red blood cells and is critical to their ability to transport oxygen throughout the body. Both PL and PLP are able to bind to the hemoglobin molecule and affect its ability to pick up and release oxygen. However, the impact of this on normal oxygen delivery to tissues is not known.

Pyridoxine might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis.

It is also essential for red blood cell metabolism. The nervous and immune systems need vitamin B6 to function efficiently, and it is also needed for the conversion of tryptophan (an amino acid) to niacin (a vitamin).

Recommended Dosage for Vitamin B6

Males 2 mg per day and females 2 mg per day.

Food sources of Vitamin B6

Vitamin B6 is found in a wide variety of foods including fortified cereals, beans, meat, poultry, fish, and some fruits and vegetables.

Deficiency Symptoms of Vitamin B6

Irritability, nervousness and insomnia as well as general weakness, skin changes such as dermatitis and acne as well asthma and allergies might develop when pyridoxine is in short supply. Symptoms may include nails that are ridged, an inflamed tongue as well as changes to your bones - which can include osteoporosis and arthritis. Kidney stones may also appear.

Vitamin B6 deficiency symptoms will be very much like those of B2 and B3. Vitamin B6 is needed by the body to manufacture its own B3 vitamin.