Vitamin B6 (pyridoxine) is a water-soluble vitamin and has several important roles for the body.
Vitamin B6 is necessary for the metabolism of proteins, fats and carbohydrates and is also used in red blood cells and neurotransmitters.*
Because the body cannot make vitamin B6, it should be taken from food or supplements.
Most people are able to take enough vitamin B6 from their diet, but some people are said to be deficient in vitamin B6.
Taking appropriate vitamin B6 is important for health and is thought to have the effect of preventing chronic diseases. *
Today’s article is
- Nine Effects of Vitamin B6
- Recommended intake of vitamin B6
- Foods with a lot of vitamin B6
- Recommended Vitamin B6 Supplements
- Side Effects of Overtaking vitamin B6
It has become.
1. Vitamin B6 may relieve mood and depression symptoms
Vitamin B6 plays an important role in mood control.
A study of 250 adults found that people who lack vitamin B6 were twice as likely to be depressed as those who did not lack vitamin B6.*
In a two-year study of 300 elderly men without depressive symptoms, those given vitamin B6, folic acid (vitamin B9) and vitamin B12 were less likely to be depressed than those given a placebo.*
2. Vitamin 6 may promote brain health and reduce risk of Alzheimer’s disease
Vitamin B6 may improve brain function and prevent Alzheimer’s disease.However, there are some research results that deny this, and we have not yet come to a conclusion.
When 156 high-blood homocysteine and moderate dementia patients were given vitamin B6, B12 and western acid (B9), homocysteine levels were reduced and inactive parts of the brain that caused Alzheimer’s symptoms were reported to have decreased.*
However, it is not yet known whether reducing homocysteine will improve brain function or slow the progression of dementia.
In an experiment with 400 adults with moderate dementia, vitamin B6, B12, and folic acid showed lower blood homocysteine levels, but did not show a decrease in brain function and reduced progression of dementia.*
In addition, 19 studies have analyzed that there was not enough data to conclude that single or combination of vitamin B6, B12, and folic acid supplements would improve brain function or reduce the risk of Alzheimer’s disease. *
If the experiment of vitamin B6 alone advances, the understanding s to the effect of vitamin B6 on brain function is advanced, but this point is expected to be researched in the future.
3. Vitamin B6 may prevent anemia
Vitamin B6 plays a role in hemoglobin production, which may prevent or treat anemia caused by vitamin B6 deficiency.*
Hemoglobin is a protein that carries oxygen to cells.Lack of hemoglobin can cause anemia and fatigue.
However, in general, healthy adults are less likely to lack vitamin B6, and the relationship between vitamin B6 and anemia in normal people has not been studied much.
A case study of 72-year-old anemic women reported that vitamin B6 was the most effective treatment. *
In another study, 56 pregnant women who did not have iron were reported to have improved symptoms of anemia when they were given 75 mg of vitamin B6 per day.*
In conclusion, so far, vitamin B6 deficiency has been found to increase the risk of wide anemia in pregnant women and the elderly, but it has not been identified until vitamin B6 has the therapeutic effect of anemia.
4. May reduce premenstrual syndrome (PMS)
Vitamin B6 is used to reduce symptoms of premenstrual syndrome (PMS), such as anxiety, depression, and irritation.
Researchers believe vitamin B6 helps to improve symptoms of premenstrual syndrome because it helps to transmit nerves that help control mood.
In an experiment with 60 premenopausal women, taking 50mg of vitamin B6 supplements per day reported a 69 percent reduction in depression, irritation and fatigue.However, in this experiment, people given a placebo may also have a placebo effect because the symptoms of PMS are reduced. *
In another small study, he continued to give 50mg of vitamin B6 and 200mg of magnesium at the same time, dramatically improving symptoms of premenstrual syndrome, such as mood swings, irritation, and anxiety. *
Because these studies are small and short-term, further research is needed to assert that vitamin B6 is effective in premenstrual syndrome. *
5. May reduce pregnancy sickness
Vitamin B6 has been used for decades to prevent bad morning sickness in pregnant women.In fact, Diclegis, an FDA-approved drug for bad offense, contains vitamin B6.*
It is not clear why vitamin B6 is effective for bad diseases, but it is believed that vitamin B6 helps a healthy pregnancy to improve the complexity of the disease. *
In 17 practices of 342 pregnant women, they reported that continuing to give 30mg of vitamin B6 supplements every day dramatically improved symptoms of bad offense five days after they started giving them.*
Another study compared the effects of ginger and vitamin B6 to 126 pregnant women and found that when given 75mg of vitamin B6 per day, the group had a 31% decrease in nausea and nausea after four days.*
These studies have shown that vitamin B6 softens symptoms of pregnancy poisoning within a week of administration.
If you take vitamin B6 during pregnancy, consult your doctor in advance.
6. Arterial blood clots may reduce the risk of heart disease
Vitamin B6 is expected to prevent arterial blood clots and reduce the risk of heart disease.
Studies have shown that people with low vitamin B6 levels in their blood had a twice-high risk of myocardial infarction. *
A study has shown that rats with vitamin B6 deficiency have high blood cholesterol levels and have seen many blood vessel wounds that can lead to arterial blood clots. *
Studies in people have also reported that vitamin B6 reduces the risk of heart disease.
In an experiment with healthy adults with 158 children with randomly extracted heart disease, two groups were given 250mg of vitamin B6 and folic acid, and the other gave placebo medicine every two years, 31
The group that took vitamin B6 and folic acid had fewer blood homocysteine levels, fewer heart abnormalities during exercise, and a lower risk of heart disease compared to the placebo-given group.(31
7. Might prevent cancer.
Taking enough vitamin B6 may reduce the risk of some cancers.
A follow-up study of 12 studies found that if vitamin B6 was sufficiently intake, the risk of colorectal cancer was 50 percent lower than those with vitamin B6 deficiency. *
There have also been studies on the relationship between vitamin B6 and breast cancer, and it has been reported that people with sufficient blood vitamin B6 levels have a lower risk of breast cancer, especially in postmenopausal women.*
However, other studies have reported that vitamin B6 did not particularly reduce the risk of cancer. *, **
Further research is needed on the relationship between vitamin B6 and cancer.
8. May promote eye health and prevent eye diseases
Vitamin B6 may prevent eye disease.
Vitamin B6 plays an important role in the prevention of eye diseases, such as diseases that lead to blindness called age-related macular degeneration (AMD).
Vitamin B reduces blood homocysteine levels, which consequently reduces the risk of age-related macular degeneration.*
In a seven-year study of 5,400 women in health-related occupations, they continued to take vitamin B6, B12 and folic acid every day, reducing the risk of age-related macular degeneration by 35 to 40 percent.*
These results appear to play a part in reducing the risk of age-related macular degeneration, but it is not clear whether vitamin B6 alone can achieve the same effect.
Studies have shown that low vitamin B6 levels in the blood are associated with obstruction of the veins connected to the retina of the eye.In a study of 500 people, people with low blood levels of vitamin B6 were significantly more likely to have retinal disorders. *
9. It may suppress inflammation that causes rheumatoid arthritis
Vitamin B6 may suppress the symptoms of rheumatoid arthritis.
However, it is not known whether taking vitamin B6 supplements can reduce inflammation.
A study of 36 adults with rheumatoid arthritis showed that when 50mg of vitamin B6 was taken every day for 30 days, vitamin B6 in the blood was low, but the inflammatory substances in the body did not decrease.*
In one of the experiments, in another experiment for adults with rheumatoid arthritis of 43 people, when 5mg folic acid or 100mg of vitamin B6 and folic acid 5mg were given at the same time, people who took vitamin B6 seemed to have significantly reduced the amount of inflammatory substances after 12 weeks.*
The results of the conflicting study were probably due to the difference between vitamin B6 intake and duration.
In conclusion, a little more research is needed to determine whether vitamin B6 is effective for rheumatoid arthritis.
Recommended Vitamin B6 Intake
Recommended Vitamin B6 Intake (RDA)
- 19 years old and above: 1.3 to 1.7mg per day
Foods and supplements containing a lot of vitamin B6
Foods that contain a lot of vitamin B6
- Chick peas
And so on.*
When experimenting with the effects of vitamin B6, we use supplements more than food.
This amount is much more often taken with other b vitamins than recommended intake, making it difficult to determine whether increasing the intake of vitamin B6 will be effective for certain symptoms.
If you are interested in vitamin B6 supplements, consult a doctor or other specialist.In addition, use reliable supplements that are tested by third parties.
Side Effects of Overtaking vitamin B6
If you take too much vitamin B6 supplements, you may be concerned about the side effects.When vitamin B6 is taken from food, it is not thought that vitamin B6 itself will be harmful even if it is taken in large quantities.This is because it is impossible to take a large amount of vitamin B6 from food, such as those contained in supplements.Taking more than 1000mg of vitamin B6 supplements a day can damage nerves, result in pain and numbness in the hands and feet.These symptoms may also occur in the intake of vitamin B6 supplements of only 100-300 mg.*
If you want to relieve certain symptoms, you will take more vitamin B6 than this amount.In this case, try to consult a doctor.
Recommended Vitamin B6 Supplements
- Ingredients: Lactose, Cellulose, V.B6, Sucrose Fatty Acid Esters
- Nutritional content: 1 grain (0.3g) energy / 1.19kcal, protein / 0 ~ 0.1g, lipid / 0 ~ 0.1g, carbohydrate / 0.272g, sodium / 0 ~ 2mg, vitamin B6 / 20mg
- Contents: 80 grains
- Calories: Energy per grain (0.3g) / 1.19kcal
Vitamin B6 is a water-soluble vitamin that can be taken from food or supplements.
Vitamin B6 is used in various processes such as the control of neurotransmitters and homocysteine in the body.
Large intake of vitamin B6 is used to treat and alleviate certain symptoms such as premenstrual syndrome, age-related macular degeneration, and morning sickness during pregnancy.
Taking enough vitamin B6 from a diet or supplement is important for maintaining good health and may bring even more benefits.