{"id":22548,"date":"2021-09-01T15:20:33","date_gmt":"2021-09-01T13:20:33","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/?page_id=22548"},"modified":"2021-09-06T15:47:59","modified_gmt":"2021-09-06T13:47:59","slug":"vitamin-b6-pyridoxine","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/home\/sport-nutrition\/nutrients\/focus-on-macronutrients-and-micronutrients\/micronutriments\/vitamins-athletes-best-allies\/group-b-vitamins\/vitamin-b6-pyridoxine\/","title":{"rendered":"Vitamin B6 Pyridoxine"},"content":{"rendered":"\t\t
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\r\n Vitamin B6 also known as Pyridoxine, is an essential vitamin, not \r\n manufactured in our body. It is part of the water-soluble vitamins, as \r\n well as the group B vitamins. <\/strong>\r\n <\/p>\r\n

\r\n Its role is closely linked to the production of energy<\/strong>, the \r\n proper functioning of the nervous system and the immune system. <\/strong>\r\n <\/p>\r\n

\r\n The main functions of vitamin B6 in our body.\r\n <\/h2>\r\n
    \r\n
  • \r\n it participates in the metabolism of amino acids which are the \r\n constituents of proteins.\r\n <\/li>\r\n
  • \r\n It is involved in the production of haemoglobin and the proper \r\n functioning of the immune system.\r\n <\/li>\r\n
  • \r\n helps in the manufacture of neurotransmitters and hormones such as \r\n dopamine, serotonin, adrenaline and GABA, and therefore has a direct \r\n impact on the balance of the nervous system.\r\n <\/li>\r\n
  • \r\n helps in the production of vitamin B12 and vitamin B3.\r\n <\/li>\r\n
  • \r\n improves the use of glycogen by the liver and muscles.\r\n <\/li>\r\n <\/ul>\r\n
    \r\n

    \r\n Vitamin B6 is essential for the production of energy in our cells \r\n through its various roles. <\/strong>\r\n <\/p>\r\n <\/blockquote>\r\n

    \r\n Where to find vitamin B6?\r\n <\/h2>\r\n

    \r\n This hyposoluble vitamin is found exclusively in food, as our body is \r\n unable to produce it. <\/strong>\r\n <\/p>\r\n

    \r\n It is contained in most foods of animal and vegetable origin.\r\n <\/p>\r\n

    \r\n Foods rich in B6 are:<\/strong>\r\n <\/p>\r\n

      \r\n
    • \r\n fatty fish (tuna mackerel, salmon), meat, liver\r\n <\/li>\r\n
    • \r\n wholegrain cereals, wheat germ and brewer's yeast\r\n <\/li>\r\n
    • \r\n finally, potatoes, dried fruit (hazelnuts and nuts) and dried \r\n vegetables (lentils)\r\n <\/li>\r\n <\/ul>\r\n

      \r\n Note that citrus fruits do not contain this water-soluble vitamin.\r\n <\/p>\r\n

      \r\n Recommended dietary allowance for vitamin B6 or pyridoxine\r\n <\/h2>\r\n

      \r\n RDAs are expressed in mg , and vary according to age and characteristics:\r\n <\/p>\r\n

        \r\n
      • \r\n children: from 03. to 1. 3 mg\r\n <\/li>\r\n
      • \r\n adolescents: around 1. 5. mg\r\n <\/li>\r\n
      • \r\n adults: 1. 8 mg\r\n <\/li>\r\n
      • \r\n pregnant women: 2 mg\r\n <\/li>\r\n
      • \r\n elderly: 2. 2 mg\r\n <\/li>\r\n <\/ul>\r\n

        \r\n What is the importance for sportsmen and women?\r\n <\/h2>\r\n

        \r\n The vitamins of the B group have a great interest in the practice of \r\n sport; among them vitamin B6 is essential for its role in the production \r\n of energy of the cell.\r\n <\/p>\r\n

        \r\n Indeed its role in the metabolism of amino acids makes it a major asset \r\n for performance and endurance.\r\n <\/p>\r\n

        \r\n It is estimated that an additional need of up to2gr\/ day<\/strong> is \r\n required by people who make a significant effort in the context of \r\n sustained sports practice.\r\n <\/p>\r\n

        \r\n Pyridoxine deficiency and excess\r\n <\/h2>\r\n

        \r\n Few people in the West are deficient in this vitamin; it is found \r\n massively in developing countries.\r\n <\/p>\r\n

        \r\n However, deficiencies can occur in the elderly, pregnant women, people \r\n who eat a lot of refined foods, or those who take a lot of drugs or \r\n alcohol.\r\n <\/p>\r\n

        \r\n Deficiency states lead to various disorders and pathologies<\/strong>: \r\n inflammation of the tongue called glossitis, chronic fatigue, skin \r\n disorders, signs of depression, strong irritability and significant hair \r\n loss.\r\n <\/p>\r\n

        \r\n Conversely, excess pyridoxine can also be found .\r\n <\/p>\r\n

        \r\n Current studies tend to show that excesses of B vitamins such as B6 or \r\n B12 significantly increase the risk of lung cancer.\r\n <\/p>\r\n

        \r\n

        \r\n It is advised not to exceed the daily dose of5 mg per day<\/strong>, beyond \r\n which there are risks of strong toxicity for the organism\r\n <\/p>\r\n <\/blockquote>\r\n

        \r\n Indications for vitamin B6 or Pyridoxine supplementation\r\n <\/h2>\r\n

        \r\n In some cases, supplementation may be required for therapeutic purposes:\r\n <\/p>\r\n

        \r\n - Premenstrual disorders in women<\/strong>: this vitamin will help to \r\n balance hormonal activity and therefore relieve discomfort linked to the \r\n cycle, mainly irritability and anxiety. <\/strong>\r\n <\/p>\r\n

        \r\n - Good health of nails and hair. <\/strong>\r\n <\/p>\r\n

        \r\n - In certain degenerations in the elderly, especially memory disorders.\r\n <\/p>\r\n

        \r\n - Useful in the treatment of diabetes and obesity through its role in \r\n glycogen synthesis .\r\n <\/p>\r\n

        \r\n Beware of interactions with certain drugs:\r\n <\/p>\r\n

          \r\n
        • \r\n Pyridoxine is a vitamin whose integration in the body decreases when \r\n taking contraceptives.\r\n <\/li>\r\n
        • \r\n B6 is a vitamin that prevents the proper action of certain drugs such \r\n as those indicated in Parkinson's disease.\r\n <\/li>\r\n <\/ul>\r\n

          \r\n OUR ADVICE\r\n <\/h2>\r\n

          \r\n In the context of a supplementation, in this case for sportsmen with \r\n increased needs, it is good to associate vitamin B6, vitamin B9 and \r\n B12 with zinc <\/strong>with which they have combined actions.\r\n <\/p>\r\n

          \r\n Do not hesitate to sprinkle your cold dishes (salads) with beer yeast \r\n flakes which is one of the richest foods in B6; this will improve the \r\n appearance of your nails and hair and will give you a good balance, \r\n because fatigue, mood disorders and anxiety are often the sign of \r\n deficiencies.\r\n <\/p>\r\n

          \r\n Think of foods rich in this nutrient such as dried fruits, add them to \r\n your snacks.\r\n <\/p>\r\n

          \r\n Encourage the consumption of wholemeal flours <\/strong>enriched with B6. \r\n Refining flours is a source of nutrient loss.\r\n <\/p>\r\n

          \r\n Pyridoxine is a water-soluble vitamin, so it is easily eliminated in \r\n water; do not soak your vegetables for too long before cooking and \r\n eating them.\r\n <\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

          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…<\/p>\n","protected":false},"author":71,"featured_media":28827,"parent":22359,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template_UK.php","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/22548"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/comments?post=22548"}],"version-history":[{"count":6,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/22548\/revisions"}],"predecessor-version":[{"id":22590,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/22548\/revisions\/22590"}],"up":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/22359"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media\/28827"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media?parent=22548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}