Vitamin B6 also known as Pyridoxine, is an essential vitamin, not manufactured in our body. It is part of the water-soluble vitamins, as well as the group B vitamins.
Its role is closely linked to the production of energy, the proper functioning of the nervous system and the immune system.
The main functions of vitamin B6 in our body.
- it participates in the metabolism of amino acids which are the constituents of proteins.
- It is involved in the production of haemoglobin and the proper functioning of the immune system.
- helps in the manufacture of neurotransmitters and hormones such as dopamine, serotonin, adrenaline and GABA, and therefore has a direct impact on the balance of the nervous system.
- helps in the production of vitamin B12 and vitamin B3.
- improves the use of glycogen by the liver and muscles.
Vitamin B6 is essential for the production of energy in our cells through its various roles.
Where to find vitamin B6?
This hyposoluble vitamin is found exclusively in food, as our body is unable to produce it.
It is contained in most foods of animal and vegetable origin.
Foods rich in B6 are:
- fatty fish (tuna mackerel, salmon), meat, liver
- wholegrain cereals, wheat germ and brewer's yeast
- finally, potatoes, dried fruit (hazelnuts and nuts) and dried vegetables (lentils)
Note that citrus fruits do not contain this water-soluble vitamin.
Recommended dietary allowance for vitamin B6 or pyridoxine
RDAs are expressed in mg , and vary according to age and characteristics:
- children: from 03. to 1. 3 mg
- adolescents: around 1. 5. mg
- adults: 1. 8 mg
- pregnant women: 2 mg
- elderly: 2. 2 mg
What is the importance for sportsmen and women?
The vitamins of the B group have a great interest in the practice of sport; among them vitamin B6 is essential for its role in the production of energy of the cell.
Indeed its role in the metabolism of amino acids makes it a major asset for performance and endurance.
It is estimated that an additional need of up to2gr/ day is required by people who make a significant effort in the context of sustained sports practice.
Pyridoxine deficiency and excess
Few people in the West are deficient in this vitamin; it is found massively in developing countries.
However, deficiencies can occur in the elderly, pregnant women, people who eat a lot of refined foods, or those who take a lot of drugs or alcohol.
Deficiency states lead to various disorders and pathologies: inflammation of the tongue called glossitis, chronic fatigue, skin disorders, signs of depression, strong irritability and significant hair loss.
Conversely, excess pyridoxine can also be found .
Current studies tend to show that excesses of B vitamins such as B6 or B12 significantly increase the risk of lung cancer.
It is advised not to exceed the daily dose of5 mg per day, beyond which there are risks of strong toxicity for the organism
Indications for vitamin B6 or Pyridoxine supplementation
In some cases, supplementation may be required for therapeutic purposes:
- Premenstrual disorders in women: this vitamin will help to balance hormonal activity and therefore relieve discomfort linked to the cycle, mainly irritability and anxiety.
- Good health of nails and hair.
- In certain degenerations in the elderly, especially memory disorders.
- Useful in the treatment of diabetes and obesity through its role in glycogen synthesis .
Beware of interactions with certain drugs:
- Pyridoxine is a vitamin whose integration in the body decreases when taking contraceptives.
- B6 is a vitamin that prevents the proper action of certain drugs such as those indicated in Parkinson's disease.
OUR ADVICE
In the context of a supplementation, in this case for sportsmen with increased needs, it is good to associate vitamin B6, vitamin B9 and B12 with zinc with which they have combined actions.
Do not hesitate to sprinkle your cold dishes (salads) with beer yeast flakes which is one of the richest foods in B6; this will improve the appearance of your nails and hair and will give you a good balance, because fatigue, mood disorders and anxiety are often the sign of deficiencies.
Think of foods rich in this nutrient such as dried fruits, add them to your snacks.
Encourage the consumption of wholemeal flours enriched with B6. Refining flours is a source of nutrient loss.
Pyridoxine is a water-soluble vitamin, so it is easily eliminated in water; do not soak your vegetables for too long before cooking and eating them.
