What is Vitamin B6 (Pyridoxine)? Applications, Dosage, and Potential Side Effects

Vitamin B6, also referred to as pyridoxine, is a water-soluble essential nutrient vital for the proper functioning of the body. It plays a crucial role in enhancing metabolism, processing proteins, fats, and carbohydrates, as well as in the production of red blood cells and neurotransmitters. Explore this important vitamin with increaseheightblog.com!

What is Vitamin B6 (Pyridoxine)?

Vitamin B6, also known as pyridoxine, belongs to the B vitamin group and is integral to overall health, with potential applications in preventing and treating chronic diseases.

Pyridoxine, along with pyridoxal and pyridoxamine, constitutes the compounds of vitamin B3

Uses of Vitamin B6

Vitamin B6 plays a vital role in over 150 enzymatic reactions, facilitating the processing of proteins, carbohydrates, and fats from our diet. Pyridoxine is closely linked to the functioning of the nervous and immune systems in the body, with specific applications, including:

• Enhancing mood and alleviating symptoms of depression.
• Promoting brain health and reducing the risk of Alzheimer’s disease.
• Preventing and treating anemia by supporting hemoglobin production.
• Aiding in the treatment of PMS symptoms, anxiety, depression, and irritability.
• Managing nausea during pregnancy.
• Reducing the risk of arterial blockage and heart disease.
• Lowering the risk of certain cancers, such as colorectal and breast cancer.
• Improving vision and preventing eye diseases, particularly age-related macular degeneration in the elderly.
• Alleviating inflammatory symptoms associated with rheumatoid arthritis.

A deficiency in Vitamin B6 can lead to the following symptoms:

• Development of a red, itchy rash on the scalp, face, neck, and upper chest.
• Swelling, redness, and cracking of the lips.
• Inflammation, pain, or smoothness of the tongue.
• Mood disturbances, including depression, anxiety, irritability, and heightened pain sensitivity.
• Impairment or suppression of the immune system.
• Unusual fatigue and lethargy.
• Tingling and burning sensations, often in the arms, legs, hands, and feet.
• Seizures, characterized by muscle spasms, eye rolling, and jerking of limbs, sometimes leading to loss of consciousness.
• Elevated levels of homocysteine in the blood, which can increase the risk of heart disease, stroke, and Alzheimer’s disease, potentially damaging blood vessels and nerves.

Pyridoxine Dosage

The recommended daily intake for adults aged 19 and over is 1.3 – 1.7 mg. When pyridoxine is used to prevent and treat health issues, it is advisable to opt for supplements rather than relying solely on dietary sources.

For pregnant women experiencing morning sickness or seeking heart disease support, the recommended daily dose is 30-250 mg.

Side Effects of Vitamin B6

The maximum tolerable amount of vitamin B6 for adults is 100 mg per day. Exceeding 1,000 mg of vitamin B6 supplements daily can potentially lead to nerve damage, causing pain or numbness in the hands or feet. While such side effects are more likely to occur with daily supplementation in the range of 100-300 mg, they are still relatively rare.

To err on the side of caution, it is advisable to consult your doctor before taking vitamin B6 supplements, especially in high doses, to avoid potential interactions with other medications and supplements.

Food Sources of Pyridoxine

The human body typically does not store significant amounts of pyridoxine, so it’s important to regularly incorporate vitamin B6 through dietary sources and supplements.

Some key sources of vitamin B6 include:

• Dairy: A cup of cow’s or goat’s milk provides 5% of the Recommended Daily Intake (RDI), while skimmed milk offers 1% of the RDI.
• Cheese: Cheese with higher whey protein content, such as ricotta, contains more pyridoxine.
• Salmon: An excellent choice for heart health, salmon boasts the highest vitamin B6 content among foods.
• Yellowfin and albacore tuna: These fish are similar to salmon and rich in vitamin B6.
• Eggs: Two eggs supply 10% of the RDI for vitamin B6.
• Chicken liver: Apart from being a vitamin B6 source, chicken liver provides protein, folate, and vitamin A.
• Beef: A significant source of vitamin B6, protein, and various other nutrients. Note that beef is also high in fat.
• Carrots: A single carrot stick is equivalent to the vitamin B6 content in one glass of milk.
• Spinach: This leafy green offers vitamins B6, A, and C, along with iron.
• Sweet potatoes: Supply 15% of the RDI for vitamin B6.
• Chickpeas: High in fiber and rich in vitamins A, C, and B6.
• Additional foods like bananas, breakfast cereals, and avocados also contain vitamin B6.

Foods rich in vitamin B6 include chicken, beef, fish, legumes, bananas, avocados, and more.

Interactions with Vitamin B6 (Pyridoxine)

Athletes, bodybuilders, and fitness enthusiasts often turn to ZMA to enhance athletic performance and build muscle. ZMA is a combination supplement that includes:

• Vitamin B6: Providing 10-11 mg, equivalent to 650% of the Recommended Daily Intake (RDI).
• Zinc Monomethionine: Offering 30 mg, which accounts for 270% of the RDI.
• Magnesium Aspartate: Supplying 450 mg, covering 110% of the RDI.

It’s worth noting that drug interactions can alter the effectiveness of a medication or increase the risk of severe side effects. Therefore, it is essential to consult your doctor before using such supplements.

For more information, you can explore the 9 types of vitamins and minerals that effectively promote muscle growth.

Additional Considerations When Using Vitamin B6

• Avoid initiating, discontinuing, or adjusting the dosage of any medication without obtaining your doctor’s approval.
• Provide a comprehensive medical history, including details about the medications you are currently taking, any drug excipients, dietary supplements, foods, and other potential allergens. This information enables your doctor to provide accurate advice.

Proper Storage of Vitamin B6

• Carefully review the storage instructions as provided on the product packaging or follow your doctor’s/pharmacist’s recommendations.
• Keep vitamin B6 in a cool, shaded location, away from direct sunlight.
• Ensure that medication is out of reach of children and pets.
• Do not dispose of medication by flushing it down the toilet or drain unless specifically instructed to do so. Instead, follow the guidelines provided by the waste disposal authority for disposing of expired or unused medication.