Myriad Benefits of Vitamin B6 and the Best Source
Vitamin B6 (pyridoxine), also known as pyridoxine, is a B complex vitamin that has important benefits for maintaining the health of the brain and nervous system. If there is no vitamin B6, the body cannot absorb vitamin B12, so the body cannot function normally. In fact, what are the benefits of vitamin B6? Where can this vitamin be obtained?
Various benefits of vitamin B6 (pyridoxine) for health
Without realizing it, vitamin B6 provides a number of benefits that are not to be missed. Well, here are the various benefits of vitamin B6 for body health.
1. Increase energy
For those of you who are used to being active and exercising regularly, you should not skip the daily intake of vitamin B6. The reason is, vitamin B6 can help break down protein and increase the body’s metabolism. When the body’s metabolism works faster, the energy produced by the body will also be faster.
In addition, the intake of vitamin B6 can also increase the production of hemoglobin which carries oxygen throughout the body. Thus, the body’s organs can continue to ‘breathe’ and work optimally.
2. Strengthens brain function
One of the most important benefits of vitamin B6 is that it helps strengthen brain function and memory. According to the University of Maryland Medical Center, vitamin B6 is needed to make neurotransmitters, the chemicals that carry signals from one nerve cell to another.
These neurotransmitters are needed to process memory and improve brain function. This is evidenced by a study that revealed a link between the risk of Alzheimer’s disease and vitamin B6 deficiency.
3. Prevent heart disease
A study reveals that the combination of vitamin B6 and vitamin B12 can help prevent heart disease. This is because vitamin B6 functions to reduce homocysteine levels in the body.
Homocysteine is a type of amino acid produced in the blood. When homocysteine levels in the blood are high, these amino acids can build up in blood vessels and damage arteries.
If the body is deficient in vitamin B6, the homocysteine will continue to increase and clog blood vessels. As a result, the risk of heart attack and stroke is unavoidable.
4. Overcoming depression
The brain needs vitamin B6 to produce serotonin, a neurotransmitter that can improve mood and positive thoughts. This is certainly beneficial for those of you who are easily in a bad mood, or even experience depression.
A study found that deficiency of pyridoxal phosphate, a form of vitamin B6, can be associated with symptoms of depression and mood disorders. So, keep your mood by eating food sources of vitamin B6.
5. Help overcome the symptoms of pre-menstrual syndrome
Apart from having the potential to help with depressive symptoms, B vitamins are also said to help with emotional symptoms associated with pre-menstrual syndrome such as anxiety and irritability.
A small study conducted in 2000 showed that giving 50 milligrams of vitamin B6 along with 200 milligrams of magnesium can significantly reduce PMS symptoms.
However, the benefits of this one vitamin B6 still require further research to prove its effectiveness.
The best food sources that provide the benefits of vitamin B6
Vitamin B6 is a water soluble vitamin. This means that the body cannot store vitamin B6 any longer and it will immediately flow along with body fluids – and out through the urine.
In order to maintain vitamin B6 intake in the body, you can fulfill it by eating a variety of foods such as:
- fish,
- beef liver,
- potato,
- chicken meat,
- nuts,
- non-citrus fruits, such as avocados and bananas, as well
- green vegetable.
You can also experience various benefits by eating breakfast cereals that have been fortified (fortified) with vitamin B6.
How much vitamin B6 does the body need?
Lack of vitamin B6 in the body can cause anemia, itchy rashes, and a decrease in the immune system. Even though vitamin B6 deficiency is rare, that doesn’t mean you can underestimate this one vitamin if you want your body to stay healthy.
Based on the Nutritional Adequacy Rate (RDA) issued by the Indonesian Ministry of Health, this is the amount of vitamin B6 that must be met:
- Infants aged 0 – 5 months: 0.1 milligrams
- Infants 6 – 11 months of age: 0.3 milligrams
- Children ages 1 – 6 years: 0.5 to 0.6 milligrams
- Children ages 7 – 9 years: 1.0 milligrams
- Boys ages 10 – 49: 1.3 milligrams
- Men over 50 years: 1.7 milligrams
- Women 10 – 49 years: 1.3 milligrams
- Women over 50 years: 1.5 milligrams
- Pregnant women: about 1.8 milligrams
- Breastfeeding mothers: about 1.8 milligrams
Apart from food, vitamin B6 needs can also be met from supplements. However, consult your doctor first before deciding to take a daily vitamin B6 supplement.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Vitamin B-6. (2021). Mayo Clinic. Retrieved 24 February 2021, from https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468
Vitamin B6. (2021). National Institute of Health. Retrieved 24 February 2021, from https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
Vitamin B. (2021). Harvard TH Chan School of Public Health. Retrieved 24 February 2021, from https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/
Minister of Health Regulation No. 28 of 2021 concerning Recommended Nutritional Adequacy Rates for Indonesian People. (2019). Ministry of Health of the Republic of Indonesia. Retrieved 24 February 2021, from http://hukor.kemkes.go.id/uploads/produk_hukum/PMK_No__28_Th_2019_ttg_Angka_Kecukupan_Gizi_Yang_Dianjurkan_Untuk_Masyarakat_Indonesia.pdf
De Souza, M., Walker, A., Robinson, P. and Bolland, K., 2000.A Synergistic Effect of a Daily Supplement for 1 Month of 200 mg Magnesium plus 50 mg Vitamin B6 for the Relief of Anxiety-Related Premenstrual Symptoms: A Randomized, Double-Blind, Crossover Study. Journal of Women’s Health & Gender-Based Medicine, 9 (2), pp. 131-139.
