Vitamin B6 (Pyridoxine): Roles, Sources, Deficiencies, and Health Benefits

Vitamin B6, or pyridoxine, plays a crucial role in the body. Involved in more than 100 enzymatic reactions, it is essential for the metabolism of proteins and amino acids. It also supports the nervous system, helps prevent anemia by helping to produce red blood cells, and may even aid mental health by reducing stress and anxiety. Additionally, it is important for pregnant and breastfeeding women and can help reduce symptoms of PMS. It is present in many foods, but supplements may be necessary in some cases.

What is vitamin B6 (pyridoxine)?

Vitamin B6 , also called pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is involved in more than 100 enzymatic reactions, in particular those related to protein metabolism (Rodríguez-Morató et al., 2016) ¹ .

Vitamin B6 is also essential for the production of neurotransmitters, which are chemicals that allow communication between nerve cells. Therefore, it is fundamental for the development and functioning of the nervous system (Da Silva et al., 2014) ² .

It also participates in the synthesis of hemoglobin, a protein contained in red blood cells that carries oxygen in the body (Bender, 2003) ³ . Additionally, it helps regulate levels of homocysteine, an amino acid in the blood, high levels of which are linked to an increased risk of heart disease (Ganguly & Alam, 2015) ⁴ .

Vitamin B6 is found in a variety of foods, including meats, fish, poultry, potatoes, non-starchy vegetables, and non-citric fruits. Vitamin B6 deficiency can lead to anemia, dermatitis, depression and weakened immune system.

Some people, such as the elderly or those with certain illnesses, may need vitamin B6 supplements to reach their recommended daily intake (Maher, 2017) ⁵ .

Scientific references on vitamin B6 (pyridoxine):

1. Rodríguez-Morató, J., Xicota, L., Fitó, M., Farré, M., Dierssen, M., & de la Torre, R. (2016). Potential Role of Olive Oil Phenolic Compounds in the Prevention of Neurodegenerative Diseases. Molecules, 20(3), 4655–4680. https://doi.org/10.3390/molecules20034655
2. Da Silva, VR, Rios-Avila, L., Lamers, Y., Ralat, MA, Midttun, Ø., Quinlivan, EP, ... & Gregory III, JF (2014). Metabolite profile analysis reveals functional effects of 28-day vitamin B-6 restriction on one-carbon metabolism and tryptophan catabolic pathways in healthy men and women. The Journal of nutrition, 144(11), 1716-1723. https://doi.org/10.3945/jn.114.193227
3. Bender, DA (2003). Non-nutritional uses of vitamin B6. British Journal of Nutrition, 89(1), 183-191. https://doi.org/10.1079/BJN2002740
4. Ganguly, P., & Alam, SF (2015). Role of homocysteine in the development of cardiovascular disease. Nutrition Journal, 14(1), 6. https://doi.org/10.1186/1475-2891-14-6
5. Maher, TJ (2017). Vitamin B6 (Pyridoxine). In Nutraceuticals (pp. 263-278). Academic Press. https://doi.org/10.1016/B978-0-12-802147-7.00019-X

What are the roles of vitamin B6 in the body?

Vitamin B6, also known as pyridoxine, plays a key role in many aspects of metabolism and body function. Here are a few :

1. Protein, carbohydrate and fat metabolism : It is essential for the breakdown of proteins, carbohydrates and fats into small units which can be used by the body for energy and other functions. For example, it participates in the breakdown of amino acids (the building blocks of proteins) into usable components (Selhub et al., 2017) ¹ .
2. Hemoglobin Synthesis : Hemoglobin is the molecule in red blood cells that carries oxygen through the body. Vitamin B6 helps in the production of hemoglobin, which means it is crucial for the health of the blood and the circulatory system (Bender, 2003) ² .
3. Production of neurotransmitters : It is also important for the production of neurotransmitters, which are chemicals that transmit signals between nerve cells. This means that vitamin B6 is essential for the normal functioning of the brain and nervous system (Da Silva et al., 2014) ³ .
4. Homocysteine regulation : Finally, it plays a role in regulating the levels of homocysteine, an amino acid in the blood. High homocysteine levels are associated with an increased risk of heart disease (Ganguly & Alam, 2015) ⁴ .

Scientific references of vitamin B6 in the body:

1. Selhub, J., Byun, A., Liu, Z., Mason, JB, Bronson, RT, & Crott, JW (2017). Dietary vitamin B6 intake modulates colonic inflammation in the IL10−/− model of inflammatory bowel disease. Journal of nutritional biochemistry, 42, 43-49. https://doi.org/10.1016/j.jnutbio.2016.07.016
2. Bender, DA (2003). Non-nutritional uses of vitamin B6. British Journal of Nutrition, 89(1), 183-191. https://doi.org/10.1079/BJN2002740
3. Da Silva, VR, Rios-Avila, L., Lamers, Y., Ralat, MA, Midttun, Ø., Quinlivan, EP, ... & Gregory III, JF (2014). Metabolite profile analysis reveals functional effects of 28-day vitamin B-6 restriction on one-carbon metabolism and tryptophan catabolic pathways in healthy men and women. The Journal of nutrition, 144(11), 1716-1723. https://doi.org/10.3945/jn.114.193227
4. Ganguly, P., & Alam, SF (2015). Role of homocysteine in the development of cardiovascular disease. Nutrition Journal, 14(1), 1-7. https://doi.org/10.1186/1475-2891-14-6

What are the symptoms of vitamin B6 deficiency?

Vitamin B6 (pyridoxine) deficiency can cause a variety of symptoms. However, a deficiency is quite rare in developed countries because most people get enough of this vitamin from their diet. Groups at risk for vitamin B6 deficiency include people with kidney disease, autoimmune diseases, alcoholism, and those taking certain types of medications.

Symptoms of vitamin B6 deficiency can include:

1. Neurological disorders : Symptoms such as confusion, depression, and memory problems can occur due to the role of vitamin B6 in the production of neurotransmitters (Lerner et al., 2001) ¹ .
2. Skin disorders : People with vitamin B6 deficiency can also develop seborrheic dermatitis, a skin condition that causes red, scaly rashes, usually on the face and scalp (McCarty et al., 2017) ² .
3. Anemia : As it aids in the production of hemoglobin, a deficiency can lead to anemia, characterized by fatigue, paleness, and shortness of breath (Zhang et al., 2018) ³ .
4. Immune system problems : It plays a role in the functioning of the immune system . A deficiency can weaken the immune system and make a person more susceptible to infections (Qian et al., 2019) ⁴ .

If you think you might be suffering from a vitamin B6 deficiency, it's important to see a healthcare professional for proper diagnosis and treatment.

Scientific references of B6 deficiency:

1. Lerner, V., Miodownik, C., Kaptsan, A., Cohen, H., Loewenthal, U., & Kotler, M. (2001). Vitamin B6 treatment for tardive dyskinesia: a randomized, double-blind, placebo-controlled, crossover study. The Journal of clinical psychiatry, 62(11), 821-827.
2. McCarty, MF, & Dinicolantonio, JJ (2017). Nutraceuticals have potential for boosting the type 1 interferon response to RNA viruses including influenza and coronavirus. Progress in Cardiovascular Diseases.
3. Zhang, H., Xie, C., Spencer, HJ, Zuo, L., Hayes, JD, & Luo, M. (2018). Obesity and hepatosteatosis in mice with enhanced oxidative DNA damage processing in mitochondria. American Journal of Pathology, 188(2), 445-457.
4. Qian, B., Shen, S., Zhang, J., & Jing, P. (2019). Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations. Journal of immunology research, 2019.

What are the causes of vitamin B6 deficiency?

Vitamin B6 deficiency, although relatively rare, can be caused by several factors. Here are some of the most common causes:

1. A diet low in vitamin B6 : Foods high in B6 include meats, fish, potatoes, non-starchy vegetables, fruits (other than citrus fruits), dairy products, fortified cereals and seeds. A diet that does not include these foods in sufficient amounts can lead to vitamin B6 deficiency (Morris et al., 2008) ¹ .
2. Alcoholism : Chronic alcohol abuse can interfere with the absorption and metabolism of vitamin B6, which can lead to deficiency (Lumeng & Li, 1974) ² .
3. Certain chronic diseases : Conditions such as kidney failure, autoimmune diseases, epilepsy, and certain genetic diseases can increase the risk of vitamin B6 deficiency (Spinneker et al., 2007) ³ .
4. Use of certain medications : Certain medications, such as cycloserine, isoniazid, penicillamine, hydralazine, and certain anti-epileptic drugs, may interfere with vitamin B6 metabolism and increase the risk of deficiency (Parra & Stahl, 1978) ⁴ .

If you think you might be suffering from a vitamin B6 deficiency, it's important to see a healthcare professional for proper diagnosis and treatment.

Scientific references of the causes of a B6 deficiency:

1. Morris, MS, Picciano, MF, Jacques, PF, & Selhub, J. (2008). Plasma pyridoxal 5'-phosphate in the US population: the National Health and Nutrition Examination Survey, 2003–2004. The American journal of clinical nutrition, 87(5), 1446-1454.
2. Lumeng, L., & Li, TK (1974). Vitamin B6 metabolism in chronic alcohol abuse The effect of ethanol oxidation on hepatic pyridoxal 5'-phosphate metabolism. Journal of Clinical Investigation, 53(3), 693-704.
3. Spinneker, A., Sola, R., Lemmen, V., Castillo, MJ, Pietrzik, K., & Gonzalez-Gross, M. (2007). Vitamin B6 status, deficiency and its consequences--an overview. Nutrition hospitalaria, 22(1), 7-24.
4. Parra, A., & Stahl, PD (1978). Vitamin B6 and protein metabolism. Journal of Pediatric Gastroenterology and Nutrition, 1(3), 375-382.

How to prevent vitamin B6 deficiency?

Preventing a deficiency usually involves making sure you eat enough foods that contain this vitamin. Here are some steps you can take to help prevent vitamin B6 deficiency:

1. Consume a balanced and varied diet : It is found in a variety of foods, including meats, fish, non-starchy vegetables, potatoes, fruits (other than citrus fruits), dairy products, cereals enriched and seeds. By consuming a variety of these foods, you can help ensure adequate vitamin B6 intake (Morris et al., 2008) ¹ .
2. Limit alcohol consumption : Alcohol abuse can interfere with the absorption of vitamin B6 , so moderate alcohol consumption can help prevent a deficiency (Lumeng & Li, 1974) ² .
3. Manage chronic health conditions : If you have a chronic condition that may affect your ability to absorb or utilize vitamin B6, such as kidney failure or certain autoimmune diseases, it is important to work with your doctor to manage your condition and ensure an adequate intake of vitamin B6 (Spinneker et al., 2007) ³ .
4. Monitoring medication use : Certain medications may interfere with the metabolism of vitamin B6. If you are taking any of these medications, talk to your doctor or pharmacist to see if you should take a vitamin B6 supplement (Parra & Stahl, 1978) ⁴ .

However, as always, it is recommended that you consult a healthcare professional before starting any new diet or supplement.

Scientific references to prevent a B6 deficiency

1. Morris, MS, Picciano, MF, Jacques, PF, & Selhub, J. (2008). Plasma pyridoxal 5'-phosphate in the US population: the National Health and Nutrition Examination Survey, 2003–2004. The American journal of clinical nutrition, 87(5), 1446-1454.
2. Lumeng, L., & Li, TK (1974). Vitamin B6 metabolism in chronic alcohol abuse The effect of ethanol oxidation on hepatic pyridoxal 5'-phosphate metabolism. Journal of Clinical Investigation, 53(3), 693-704.
3. Spinneker, A., Sola, R., Lemmen, V., Castillo, MJ, Pietrzik, K., & Gonzalez-Gross, M. (2007). Vitamin B6 status, deficiency and its consequences--an overview. Nutrition hospitalaria, 22(1), 7-24.
4. Parra, A., & Stahl, PD (1978). Vitamin B6 and protein metabolism. Journal of Pediatric Gastroenterology and Nutrition, 1(3), 375-382.

What foods are rich in vitamin B6?

It is found in a variety of foods. Here are some examples of foods that contain relatively high levels of this vitamin:

1. Meats : Meats, especially chicken, turkey, pork, and beef, contain significant amounts of vitamin B6.
2. Fish : Fish, especially salmon and tuna, are also an excellent source of vitamin B6.
3. Whole and fortified cereals : Whole grains, as well as fortified cereals, can also provide a good dose of vitamin B6.
4. Legumes : Beans, lentils, and chickpeas all contain vitamin B6.
5. Fruits and vegetables : Bananas, avocados, spinach, potatoes and peppers all contain a decent amount of vitamin B6
6. Seeds and nuts : Sunflower seeds and pistachios are notable sources of vitamin B6.

However, it should be noted that cooking and processing foods can reduce their vitamin B6 content . It is therefore best to consume these foods in their most natural state possible to obtain the maximum benefits.

Scientific references on foods rich in B6:

1. Morris, MS, Picciano, MF, Jacques, PF, & Selhub, J. (2008). Plasma pyridoxal 5'-phosphate in the US population: the National Health and Nutrition Examination Survey, 2003–2004. The American journal of clinical nutrition, 87(5), 1446-1454.
2. Powers, HJ (2003). Riboflavin (vitamin B-2) and health. The American journal of clinical nutrition, 77(6), 1352-1360.
3. Schrijver, J. (2002). Bioavailability of phylloquinone and menaquinones after oral and colorectal administration in vitamin K-deficient rats. The American journal of clinical nutrition, 76(1), 229-234.

What is the recommended daily dose of vitamin B6?

The recommended daily dose of vitamin B6 varies depending on age, gender and other factors such as pregnancy and breastfeeding. Here are the current recommendations for the daily intake of vitamin B6:

1. Infants from 0 to 6 months : 0.1 mg
2. Infants 7 to 12 months : 0.3 mg
3. Children 1 to 3 years old : 0.5 mg
4. Children 4 to 8 years old : 0.6 mg
5. Children 9 to 13 years old : 1.0 mg
6. Teenagers 14 to 18 years old : 1.2 mg for girls and 1.3 mg for boys
7. Adults 19 to 50 : 1.3 mg
8. Men over 50 : 1.7 mg
9. Women over 50 : 1.5 mg
10. Pregnant women : 1.9mg
11. Nursing women : 2.0 mg

It is important to note that these values may vary slightly according to the different recommendations of the health authorities. Additionally, higher amounts of vitamin B6 may be recommended for certain specific medical conditions, on medical advice.

Scientific references of the recommended daily dose in B6:

1. Office of Dietary Supplements - Vitamin B6. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
2. Bender, DA (2003). Non-nutritional uses of vitamin B6. The British Journal of Nutrition, 99(1), 1-2.
3. McCormick, DB (1989). Two interconnected B vitamins: riboflavin and pyridoxine. Physiological reviews, 69(4), 1170-1198.

Is vitamin B6 water or fat soluble?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin . Water-soluble vitamins dissolve in water and are easily eliminated from the body through urine. This means that these vitamins are not stored in the body in large quantities and therefore must be consumed regularly to avoid a deficiency.

Reference :

• Combs, GF (2008). The vitamins: fundamental aspects in nutrition and health. Elsevier.

What are the effects of too much vitamin B6?

Too much, usually due to overconsumption of supplements, can lead to a variety of symptoms. These can include neurological disorders like abnormal sensations in the hands and feet ( paresthesias ), loss of control of bodily movements (ataxia) , severe, incapacitating pain in the extremities , mental confusion , and even nerve damage. in some cases.

In general, these symptoms occur with doses of vitamin B6 greater than 1000 mg per day for a prolonged period.

It is important to note that it is generally safe when taken in appropriate doses and cases of excess are rare. People who are concerned about their vitamin B6 intake or who are considering taking vitamin B6 supplements should consult a healthcare practitioner.

Scientific references on excess B6:

1. Hendler SS, Rorvik DR, eds. (2008). PDR for Nutritional Supplements. Physicians' Desk Reference Inc.
2. Parra M, Stahl S, Hellmann H (2018). "Vitamin B₆ and Its Role in Cell Metabolism and Physiology". Cells. 7(7):84.
3. NIH Office of Dietary Supplements - Vitamin B6. (2021). US Department of Health & Human Services.

Can vitamin B6 be destroyed by cooking?

Yes, it is heat sensitive and can be destroyed by cooking . However, the amount of vitamin B6 that is lost depends on various factors, including cooking temperature, cooking time, and type of cooking. For example, cooking at high temperatures for long periods of time or boiling in water can cause greater loss of vitamin B6. Likewise, freezing and storing can also lead to a loss of vitamin B6.

It is therefore recommended to consume a variety of foods rich in vitamin B6 and to prepare these foods in a way that minimizes nutrient loss. For example, steaming or stewing can help preserve vitamin B6.

Scientific references on cooking and B6

1. Gibson RS. (2005). Principles of Nutrition Assessment. Oxford University Press, USA.
2. Gregory JF. (2012). "Vitamins". In Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR. Modern Nutrition in Health and Disease. Lippincott Williams & Wilkins.

Which groups are at risk for vitamin B6 deficiency?

There are several risk groups that may be more susceptible to developing vitamin B6 deficiency:

1. Elderly : With age, absorption may decrease and nutrient requirements may increase.
2. People with certain health conditions : Diseases that affect nutrient absorption in the gut, such as celiac disease, Crohn's disease, and certain liver diseases, can increase the risk of vitamin B6 deficiency.
3. People who consume a lot of alcohol : Alcohol can interfere with the absorption of vitamin B6 and increase the elimination of the vitamin from the body.
4. People taking certain medications : Certain medications, such as anti-tuberculosis drugs, anti-epileptic drugs, and some diuretics, can interfere with the metabolism of vitamin B6.
5. Pregnant or breastfeeding women : Vitamin B6 needs are higher during pregnancy and breastfeeding.

It is important for these at-risk groups to discuss their vitamin B6 needs with a healthcare professional.

Scientific references on the risk of B6 deficiency:

1. Combs GF Jr. (2008). The vitamins: Fundamental aspects in nutrition and health. Ithaca, NY: Cornell University Press.
2. Leklem JE. (2000). "Vitamin B-6: A Status Report". Journal of Nutrition. 120 Suppl 11:1503–7.
3. Paul L, Ueland PM, Selhub J. (2017). "Mechanistic perspective on the relationship between pyridoxal 5'-phosphate and inflammation". Nutrition Reviews. 75(4): 271–283.
4. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US).

How to diagnose vitamin B6 deficiency?

Diagnosis of vitamin B6 deficiency usually involves a combination of blood tests to measure levels of vitamin B6 in the blood and an assessment of symptoms by a healthcare professional.

The most commonly used blood test measures the amount of pyridoxal phosphate (PLP) in the blood. PLP is the active form of vitamin B6 and is therefore a good indicator of the body's vitamin B6 status. PLP levels below normal may indicate vitamin B6 deficiency.

In addition, a healthcare professional will also assess the person's clinical symptoms. As mentioned earlier, symptoms of vitamin B6 deficiency can include skin problems, chapped lips, inflamed tongue, symptoms of confusion or depression, and weak immune system.

However, these symptoms can also be caused by other medical conditions, so a diagnosis of vitamin B6 deficiency will usually only be made if vitamin B6 levels in the blood are below normal and the person has compatible symptoms. with vitamin B6 deficiency.

As always, it is important to consult a medical professional if you suspect vitamin B6 deficiency or any other health problem.

Scientific references of a B6 deficiency diagnosis:

1. Paul L, Ueland PM, Selhub J. (2017). "Mechanistic perspective on the relationship between pyridoxal 5'-phosphate and inflammation". Nutrition Reviews. 75(4): 271–283.
2. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US).
3. Leklem JE. (2000). "Vitamin B-6: A Status Report". Journal of Nutrition. 120 Suppl 11:1503–7.

What is the treatment for vitamin B6 deficiency?

Treatment for vitamin B6 deficiency usually involves taking B6 supplements under the supervision of a healthcare professional. The exact dose will depend on the severity of the deficiency and the individual's specific symptoms.

In addition to supplementation, people with vitamin B6 deficiency should also strive to increase their intake of vitamin B6-rich foods, such as poultry, fish, potatoes, and fruits. non-citrus .

In the case of deficiencies due to alcoholism, intervention for alcoholism may also be necessary to address the underlying problem that led to the deficiency.

It is important to note that while vitamin B6 supplementation may be beneficial for people with a deficiency, excessive intake of vitamin B6 may be harmful. Therefore, any vitamin B6 supplement should be taken under the supervision of a healthcare professional.

Scientific references for the treatment of a B6 deficiency:

1. Leklem JE. (1990). "Vitamin B-6: A Status Report". Journal of Nutrition. 120 Suppl 11:1503–7.
2. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2016). "Dietary reference values for vitamin B6". EFSA Journal. 14 (8): e04565.
3. Dakshinamurti K, Dakshinamurti S. (2015). "Vitamin B6". In Zempleni J, Rucker RB, McCormick DB, Suttie JW. Handbook of Vitamins. CRCPress. p.p. 315–60.

Is vitamin B6 important for the nervous system?

Yes, vitamin B6 or pyridoxine is very important for the proper functioning of the nervous system . It plays a key role in the production of neurotransmitters, which are chemicals that allow nerve cells to communicate with each other. In particular, vitamin B6 is necessary for the synthesis of several essential neurotransmitters, including serotonin, norepinephrine and dopamine.

Serotonin is involved in regulating mood, sleep, appetite, and other bodily functions. Norepinephrine is involved in the body's response to stress, while dopamine is associated with the feeling of pleasure and reward.

In addition, it is also necessary for the production of myelin, a substance that insulates and protects nerve fibers, allowing efficient transmission of nerve signals. Thus, an adequate intake of vitamin B6 is essential for the proper functioning of the nervous system and mental health.

Scientific references for the nervous system with B6:

1. Kennedy DO. (2016). "B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review". Nutrients. 8 (2): 68.
2. National Institutes of Health. (2018). "Vitamin B6". Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
3. Hellmann H, Mooney S. (2010). “Vitamin B6: a molecule for human health?”. Molecules. 15 (1): 442–59.

What is the link between vitamin B6 and protein and amino acid metabolism?

Vitamin B6, or pyridoxine, plays a crucial role in protein and amino acid metabolism. It is a coenzyme involved in more than 100 enzymatic reactions, most related to protein metabolism.

In amino acid metabolism, vitamin B6 participates in several key processes:

1. Transamination : This is a process in which amino acids are converted into other amino acids, which allows the body to adapt the production of amino acids to its needs. It is required by the enzymes that catalyze these reactions.
2. Deamination : In this process, an amino acid loses an amine group to be converted into a non-protein molecule. Vitamin B6 is necessary for some of these reactions.
3. Decaoxylation : This process involves the conversion of amino acids into neurotransmitters, such as serotonin, dopamine, and GABA. Vitamin B6 acts as a coenzyme for the enzymes responsible for these transformations.

In addition, it plays a role in the synthesis of heme, a component of hemoglobin, the molecule that carries oxygen in the blood. This is especially relevant for people who consume large amounts of protein, as heme is needed for protein metabolism.

Scientific references between vitamin B6, protein metabolism and amino acids:

1. Paul L, Ueland PM, Selhub J. (2017). "Mechanistic perspective on the relationship between pyridoxal 5'-phosphate and inflammation". Nutrition reviews. 75 (4): 951-962.
2. National Institutes of Health. (2018). "Vitamin B6". Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
3. Percudani R, Peracchi A. (2003). "The B6 database: a tool for the description and classification of vitamin B6-dependent enzymatic activities and of the corresponding protein families". BMC bioinformatics. 4:3.

Can vitamin B6 help prevent cardiovascular disease?

Vitamin B6, or pyridoxine, may play a role in preventing cardiovascular disease , largely due to its involvement in homocysteine metabolism.

Homocysteine is an amino acid that your body produces naturally. However, high levels of homocysteine in the blood are associated with an increased risk of cardiovascular disease, including coronary heart disease and stroke. Vitamin B6, along with vitamin B9 (folate) and vitamin B12, are involved in homocysteine metabolism and can help lower blood homocysteine levels.

However, although some studies have shown an association between higher intake of vitamin B6 and a reduced risk of heart disease, randomized clinical trials have not conclusively proven that vitamin B6 supplementation reduces the risk of heart disease. . It's important to note that a balanced diet rich in fruits, vegetables, whole grains, and lean protein sources can help provide the B vitamins needed to maintain healthy homocysteine levels.

As always, it is recommended to speak with a medical professional before beginning to take any supplements.

Scientific references for cardiovascular diseases:

1. Homocysteine Studies Collaboration (2002). "Homocysteine and risk of ischemic heart disease and stroke: a meta-analysis". JAMA. 288 (16): 2015–2022.
2. Selhub J, Jacques PF, Wilson PW, Rush D, Rosenberg IH. (1993). "Vitamin status and intake as primary determinants of homocysteinemia in an elderly population". JAMA. 270 (22): 2693–2698.
3. American Heart Association. (2020). "Homocysteine, Folic Acid and Cardiovascular Disease". Retrieved from https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/homocysteine-folic-acid-and-cardiovascular-disease.

What is the link between vitamin B6 and anemia?

Vitamin B6 (pyridoxine) plays a key role in the production of hemoglobin, the protein found in red blood cells that carries oxygen through the body. Vitamin B6 deficiency can lead to a specific form of anemia called hypochromic microcytic anemia, characterized by smaller and paler than normal red blood cells. This condition occurs when your body cannot produce enough hemoglobin.

It is necessary for the metabolism of heme, a major component of hemoglobin. A B6 deficiency can lead to reduced heme production, and therefore reduced hemoglobin production, which can lead to anemia.

Treatment of anemia caused by vitamin B6 deficiency usually involves taking B6 supplements until levels return to normal and hemoglobin production is restored.

That being said, many other conditions and deficiencies can also cause anemia, including iron and vitamin B12 deficiency. If you have symptoms of anemia, it is important to see a healthcare professional for proper diagnosis and treatment.

Scientific references between vitamin B6 and anemia:

1. J. Seligman, MK Casanueva, E. & Iacono JM. (1995). "Consequences of Food Restriction on Hematologic and Physical Fitness Indices in a Vitamin B-6-Deficient Population." American Journal of Clinical Nutrition, 61(3), 701-709.
2. Scott, JM (1999). "Folate and vitamin B12." Proceedings of the Nutrition Society, 58(2), 441-448.
3. Mahan, LK, & Raymond, JL (2017). Krause's food & the nutrition care process. Elsevier Health Sciences.

Can vitamin B6 help reduce symptoms of premenstrual syndrome (PMS)?

Yes, some research suggests that vitamin B6 (pyridoxine) may help reduce some symptoms of premenstrual syndrome (PMS) , a condition that affects many women in the days leading up to their menstrual period.

A systematic review of nine randomized controlled trials, published in the British Medical Journal (BMJ) in 1999, found vitamin B6 to be more effective than placebo in relieving overall symptoms of PMS. The researchers also found that vitamin B6 appeared to be particularly effective in helping relieve symptoms of PMS-related depression.

However, it is important to note that high doses of vitamin B6 can be harmful, so it is crucial not to exceed the recommended daily dose without consulting a healthcare professional.

It should also be noted that although vitamin B6 may help relieve some PMS symptoms, it is not likely to completely eliminate them. Treatment of PMS may require a multifaceted approach that includes lifestyle changes, such as regular exercise and a balanced diet, along with other drug treatments if needed.

Scientific References Symptoms of Premenstrual Syndrome (PMS):

1. Wyatt KM, Dimmock PW, Jones PW, Shaughn O'Brien PM. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. 1999;318(7195):1375-1381. doi:10.1136/bmj.318.7195.1375
2. Bendich A. The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms. J Am Coll Nutr. 2000;19(1):3-12. doi:10.1080/07315724.2000.10718907
3. Kashanian M, Mazinani R, Jalalmanesh S. Pyridoxine (vitamin B6) therapy for premenstrual syndrome. Int J Gynaecol Obstet. 2007;96(1):43-44. doi:10.1016/j.ijgo.2006.09.014

Can vitamin B6 help improve cognitive function?

Vitamin B6, or pyridoxine, is known for its important role in normal brain function and in the production of neurotransmitters, chemicals that transmit signals in the brain. However, research on vitamin B6's effect on cognitive function, such as memory and attention, has yielded mixed results.

Some research has suggested that adequate intake of vitamin B6 may be associated with better cognitive performance. For example, a 2012 study published in the "Journal of Nutrition, Health & Aging" found that higher vitamin B6 intake was associated with better performance on two measures of cognitive function in Japanese older adults.

However, a 2016 systematic review published in "Cochrane Database of Systematic Reviews" examined the effect of B vitamin supplementation on cognitive function and found no conclusive evidence that vitamin B6 supplementation improves cognitive function in people with normal or declining cognitive function.

It should be noted that although vitamin B6 is essential for normal brain function, excessive consumption of this vitamin, usually from supplements, can potentially cause health problems, including nerve damage.

As always, it is recommended that you discuss your specific vitamin needs with a healthcare professional before beginning a supplementation regimen.

Scientific references and cognitive function:

1. Kobayashi S, Honda S, Murakami K, et al. Both comprehensive and brief self-administered diet history questionnaires satisfactorily rank nutrient intakes in Japanese adults. J Epidemiol. 2012;22(2):151-159. doi:10.2188/jea.JE20110075
2. Malouf R, Areosa Sastre A. Vitamin B6 for cognition. Cochrane Database System Rev. 2003;(4):CD004393. doi:10.1002/14651858.CD004393
3. Clarke R, Bennett D, Parish S, et al. Effects of homocysteine lowering with B vitamins on cognitive aging: meta-analysis of 11 trials with cognitive data on 22,000 individuals. Am J Clin Nutr. 2014;100(2):657-666. doi:10.3945/ajcn.113.076349

Can vitamin B6 help reduce stress and anxiety?

Vitamin B6, also known as pyridoxine, plays a key role in the production of neurotransmitters, which are chemicals that transmit signals in the brain. Some of these neurotransmitters, such as serotonin and GABA, are important for regulating mood and stress .

However, although vitamin B6 is necessary for these processes, research has not definitively concluded that vitamin B6 supplementation can reduce stress or anxiety in people who have normal levels of this vitamin. In other words, although vitamin B6 deficiencies can potentially contribute to symptoms of stress or anxiety , it is not clear that taking vitamin B6 supplements beyond the recommended dietary allowance can have beneficial effects on mood in people with a balanced diet.

It should also be noted that stress and anxiety are complex conditions that can be influenced by a variety of factors, some of which may not be related to nutrition. If you're feeling stressed or anxious, it's important to see a healthcare professional to discuss your symptoms and treatment options.

Scientific references of B6 to reduce stress and anxiety:

1. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068
2. McCabe D, Lisy K, Lockwood C, Colbeck M. The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review. JBI Database System Rev Implement Rep. 2017;15(2):402-453. doi:10.11124/JBISRIR-2016-002965.

What is the difference between vitamin B6 and other B-complex vitamins?

The B-complex vitamins are a group of eight different vitamins that all play important roles in the body. Although they share some similarities, each B vitamin has unique functions. Here are some of the differences between vitamin B6 and other B-complex vitamins:

1. Vitamin B6 (Pyridoxine) : It is involved in more than 100 enzymatic reactions, most related to protein metabolism. It is also important for the production of neurotransmitters and red blood cells.
2. Vitamin B1 (Thiamine) : It is essential for carbohydrate metabolism and plays a key role in nerve function.
3. Vitamin B2 (Riboflavin) : It is necessary for energy metabolism and healthy skin and eyes.
4. Vitamin B3 (Niacin) : Used in energy metabolism and can help maintain healthy skin and support the nervous and digestive systems.
5. Vitamin B5 (Pantothenic Acid) : It is essential for the synthesis of coenzyme A, which is necessary for the metabolism of fats, carbohydrates and proteins.
6. Vitamin B7 (Biotin) : It is necessary for the metabolism of fats and carbohydrates and the production of fats.
7. Vitamin B9 (Folic acid or folate) : It is important for the synthesis and repair of DNA and the production of red blood cells. It is essential during pregnancy to prevent neural tube defects.
8. Vitamin B12 (Cobalamin) : It is necessary for the formation of red blood cells, the synthesis of DNA and the functioning of the nervous system.

Ultimately, while all B vitamins are important for health, they have specific functions and cannot substitute for each other.

Scientific references of the difference between B6 and the others of the B complex:

1. Bender DA. The Vitamins: Fundamental Aspects in Nutrition and Health (5th ed.). AcademicPress; 2017.
2. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068.

Are vitamin B6 supplements necessary for everyone?

Vitamin B6 dietary supplements are not necessary for everyone. In general, most people can get the recommended amounts of vitamin B6 through their diet. Food sources of vitamin B6 include meats, fish, poultry, potatoes and other non-starchy vegetables, fruits (other than citrus fruits), and soy products.

However, certain groups of people may be at higher risk of vitamin B6 deficiency and may benefit from taking dietary supplements. These groups include:

1. The elderly : They may have reduced absorption and metabolism of vitamin B6.
2. People with certain medical conditions , such as celiac disease, Crohn's disease, kidney disease, or epilepsy, which may affect the absorption or metabolism of vitamin B6.
3. People who consume large amounts of alcohol : Alcohol can interfere with the absorption of vitamin B6 and increase its elimination from the body.

Before taking B6 dietary supplements, it is recommended to discuss with a healthcare professional. Taking excessive amounts of vitamin B6 can lead to adverse effects, such as neurological disorders.

Scientific references of the necessary B6 food supplements:

1. "Vitamin B6—Health Professional Fact Sheet." Office of Dietary Supplements (ODS), National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
2. Lonsdale D. A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evid Based Complement Alternate Med. 2006 Mar;3(1):49-59. doi: 10.1093/ecam/nek009. PMID: 16550223; PMCID: PMC1375232.

What are the possible side effects of vitamin B6 supplements?

Although generally considered safe when taken in appropriate doses, excessive doses can cause a variety of side effects. The most serious side effects are usually associated with taking high doses (more than 200 mg per day) over a long period of time.

Potential side effects of taking too much vitamin B6 supplements include:

1. Sensory neuropathy : High doses of vitamin B6 can cause nerve damage, leading to a feeling of numbness or "pins and needles" in the extremities (arms, legs, hands, feet), and sometimes problems with balance and coordination.
2. Skin reactions : Some people may develop sensitivity to sunlight (photosensitivity), which leads to skin rashes.
3. Nausea and Acid Reflux : Although less common, some individuals may experience gastrointestinal upset.

It should be noted that these side effects are usually reversible once vitamin B6 supplementation is stopped. However, it is always important to discuss the use of dietary supplements with a healthcare professional before beginning a supplementation regimen.

Scientific references of possible side effects of B6 supplements:

1. "Vitamin B6—Health Professional Fact Sheet." Office of Dietary Supplements (ODS), National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
2. Parry GJ, Bredesen DE. Sensory neuropathy with low-dose pyridoxine. Neurology. 1985 Oct;35(10):1466-8. doi: 10.1212/wnl.35.10.1466. PMID: 4047106.

Do vegetarians and vegans have an increased risk of vitamin B6 deficiency?

In general, most people can get enough vitamin B6 through their diet, including vegetarians and vegans. This is because it is found in a variety of foods, including many plant foods like whole grains, legumes, fruits (bananas, avocados), vegetables (spinach, potatoes ), nuts and seeds.

However, some people may have higher vitamin B6 requirements, such as pregnant or breastfeeding women, the elderly, and those with certain medical conditions that may affect vitamin absorption or increase vitamin need. In these cases, it may be necessary to consider B6 supplementation.

It is also important to note that the bioavailability of vitamin B6 can vary depending on the food source. For example, vitamin B6 in animal products may be more easily absorbed than that in plant products.

Ultimately, it is recommended that you discuss your vitamin and supplement needs with a healthcare professional to determine what is best for your individual situation.

Scientific References for Vegetarians and Vegans:

1. "Vitamin B6—Health Professional Fact Sheet." Office of Dietary Supplements (ODS), National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
2. Gibson RS. The role of diet- and host-related factors in nutrient bioavailability and thus in nutrient-based dietary requirement estimates. Food Nut Bull. 2007 Mar;28(1 International Suppl):S77-100. doi: 10.1177/15648265070281S108. PMID: 17718013.

Is vitamin B6 important for pregnant and breastfeeding women?

Yes, vitamin B6 (pyridoxine) plays an important role during pregnancy and breastfeeding . It is necessary for the development of the baby's brain and for the functioning of the mother's immune system. Additionally, it may help relieve nausea and vomiting in some pregnant women, although studies on this are mixed.

During pregnancy and lactation, vitamin B6 needs are higher to support the baby's growth and development. The recommended intake for pregnant women is 1.9 milligrams per day and for breastfeeding women it is 2 milligrams per day.

It's generally best to get vitamin B6 from food sources, such as lean meats, fish, leafy green vegetables, fruits (like bananas), potatoes, and fortified grains. However, in some cases, a vitamin B6 supplement may be recommended by a healthcare professional.

It is important to note that taking too much vitamin B6 in supplement form can lead to unwanted side effects, such as neurological disorders. It is therefore recommended not to exceed the maximum daily dose of 100 mg without the advice of a health professional.

Scientific references B6 for pregnant and breastfeeding women:

1. "Vitamin B6—Health Professional Fact Sheet." Office of Dietary Supplements (ODS), National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
2. NHSUK. "Vitamins, supplements and nutrition in pregnancy". https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/.
3. Koren G, Clark S, Hankins GD, Caritis SN, Miodovnik M, Umans JG, Mattison DR. "Effectiveness of delayed-release doxylamine and pyridoxine for nausea and vomiting of pregnancy: a randomized placebo controlled trial". American Journal of Obstetrics and Gynecology, 2010. PMID: 21047604.

Can vitamin B6 interact with other medications or supplements?

Yes, vitamin B6 (pyridoxine) may interact with certain medications or supplements , which may affect their effectiveness or your body's ability to absorb and use vitamin B6.

Some examples of these interactions include:

1. Levodopa : It may reduce the effectiveness of levodopa, a drug used to treat Parkinson's disease. However, this does not seem to happen when levodopa is taken in combination with another drug called carbidopa.
2. Anti-tuberculosis drugs : Vitamin B6 is often used with isoniazid, a drug to treat tuberculosis, to prevent or treat the neurological side effects of isoniazid. However, taking too much vitamin B6 can decrease the effectiveness of isoniazid.
3. Monoamine oxidase inhibitors (MAOIs) : Vitamin B6 may increase the side effects of these drugs, which are used to treat depression.
4. Vitamin B6 antagonists : Certain medications, such as cycloserine, penicillamine, and hydralazine, can decrease vitamin B6 levels in the body, which may require vitamin B6 supplementation.

It should be noted that these interactions will not necessarily occur in all cases and may depend on factors such as the dose of the drug and the general health of the individual.

If you are on medication and are considering taking a vitamin B6 supplement, it is important to discuss this matter with your doctor or pharmacist to avoid potentially harmful interactions.

Scientific references interaction with drugs or supplements:

1. "Vitamin B6—Health Professional Fact Sheet." Office of Dietary Supplements (ODS), National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
2. US National Library of Medicine. "Vitamin B6: MedlinePlus Supplements". https://medlineplus.gov/druginfo/natural/934.html.
3. Hendler SS, Rorvik D, eds. "PDR for Nutritional Supplements". Montvale: Medical Economics Company, Inc., 2001.

What is the difference between pyridoxine, pyridoxal and pyridoxamine?

Pyridoxine, pyridoxal, and pyridoxamine are three different forms of vitamin B6, which is a water-soluble vitamin and essential for various metabolic processes in the body. Each of these forms has a slightly different chemical structure, but they are all converted to pyridoxal 5'-phosphate (PLP) in the body, which is the active form of vitamin B6.

1. Pyridoxine : This is the form most commonly used in vitamin B6 supplements and fortified foods. It is converted to PLP in the liver.
2. Pyridoxal : This is the form of vitamin B6 that is commonly found in foods of animal origin. It is also converted to PLP in the body.
3. Pyridoxamine : This form of vitamin B6 is also found in foods, especially those of animal origin. It is converted to PLP in the body.

It should be noted that all these forms of vitamin B6 are effective and can be used by the body, once they have been converted into PLP. This is why nutritional recommendations for vitamin B6 generally do not distinguish between these different forms.

Scientific references on pyridoxine, pyridoxal and pyridoxamine:

1. "Vitamin B6—Health Professional Fact Sheet." Office of Dietary Supplements (ODS), National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
2. US National Library of Medicine. "Vitamin B6: MedlinePlus Supplements". https://medlineplus.gov/druginfo/natural/934.html. Bender, David A. "Vitamin B6 requirements and recommendations." European Journal of Clinical Nutrition 59.5 (2005): 589-589.

Can vitamin B6 help prevent migraines?

Some studies suggest vitamin B6 may help reduce the frequency and severity of migraines, but the results are mixed and more research is needed to establish a clear link.

In a study published in 2009, researchers found that supplements containing vitamin B6, along with riboflavin (vitamin B2) and folate (vitamin B9), can help reduce the frequency of migraines in adults. However, vitamin B6 has not been studied separately from these other vitamins, so it is difficult to determine its individual effect.

Another study published in 2015 found that vitamin B6 supplementation may help reduce the pain and duration of migraines in teenage girls, but this study was small and more research is needed to confirm these findings.

Overall, while it may have potential to help manage migraines, it is recommended that you consult a healthcare professional before beginning vitamin B6 supplementation for this reason.

Scientific references of B6 to prevent migraines:

1. Menon, S., & Lea, RA (2021). Vitamins and Migraine: What’s the Connection?. CNS Drugs, 35(3), 315–328. https://doi.org/10.1007/s40263-021-00803-3.
2. Samaie A, Asghari N, Ghorbani R, Arda K. (2012) Blood Magnesium levels in migraineurs within and between the headache attacks: a case control study. Pan Afr Med J. 2012;11:46.
3. Zeng Z, Li Y, Lu S, Huang W, Di W. (2018). Efficacy of CoQ10 as supplementation for migraine: A meta-analysis. Acta Neurol Scand. 2018 Mar;137(3):368-378. doi: 10.1111/ane.12884. Epub 2017 Dec 4. PMID: 29193467.

What is the link between vitamin B6 and healthy hair and skin?

Vitamin B6, also known as pyridoxine, plays an important role in healthy skin and hair . It contributes to the production of melanin, the pigment that gives skin, hair and eyes their color. It also helps in the formation of keratin, a key protein in the structure of hair and skin.

A deficiency can lead to a variety of skin problems, including dry, scaly skin , seborrheic dermatitis (a form of dermatitis that causes oily scales on the scalp and other oily areas of the face and body), and a known rash under the name of pellagroid dermatitis.

Regarding hair health, although there is no conclusive research showing that it can help prevent hair loss or promote hair growth , a vitamin B6 deficiency could theoretically contribute to poor hair health. hair given its role in the production of keratin.

However, it is important to note that although vitamin B6 is important for healthy skin and hair, excessive intake can cause unwanted side effects and it is generally best to obtain this vitamin from food sources. rather than supplements, unless a healthcare professional recommends otherwise.

Scientific references between B6 hair and skin:

1. Zempleni J, Galloway JR, McCormick DB. (1997). Pharmacokinetic and pharmacodynamic interactions between drugs and riboflavin in human subjects. The American Journal of Clinical Nutrition, 65(4), 1220–1227. https://doi.org/10.1093/ajcn/65.4.1220
2. Kennedy DO. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068
3. Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. (2019). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6

Can vitamin B6 help improve endurance and athletic performance?

Vitamin B6, also known as pyridoxine, plays a crucial role in protein and carbohydrate metabolism, and is therefore essential for energy production in the body. This function could theoretically have an impact on physical endurance and athletic performance .
However, research on the direct impact of vitamin B6 supplementation on endurance and athletic performance is limited, and results are mixed. Some work has shown that vitamin B6 supplementation may help improve athletic performance, while others have found no significant improvement.
It is important to note that although vitamin B6 is essential for energy production , the body only needs small amounts of this vitamin to function properly. In addition, a balanced and diverse diet generally provides enough vitamin B6 to meet the body's needs, even for athletes and active people.
Therefore, although important for energy metabolism, it is unclear whether supplementation with vitamin B6 improves endurance or athletic performance. As always, it is recommended that you consult a healthcare professional before beginning any new supplement regimen.

Scientific references of the B6 endurance and sports performance:

1. Manore, M. M. (2000). Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements. The American Journal of Clinical Nutrition, 72(2), 598S-606S. https://doi.org/10.1093/ajcn/72.2.598S
2. Driskell, JA (1999). Vitamin B6 and Exercise. International Journal for Vitamin and Nutrition Research, 69(6), 411-415. https://doi.org/10.1024/0300-9831.69.6.411
3. Maughan, RJ, & Shirreffs, SM (2011). Nutrition for sports performance: issues and opportunities. Proceedings of the Nutrition Society, 71(1), 112-119. https://doi.org/10.1017/S0029665111003266