Vitamin B6 is of special importance for heart health, digestive system, muscle function, energy and others.
The body uses B vitamins to transform food into energy.
All B vitamins are important for metabolism, brain, liver, cells, hair, skin and eye health.
Vitamin B6 for the brain and nervous system
It is involved in the production of hemoglobin, the protein in the blood that transports oxygen in the body.
This vitamin helps produce serotonin, the hormone that regulates mood, and norepinephrine, which helps the body cope with stress.
Vitamin B6 helps produce melatonin, which regulates the internal clock and sleep.
Some studies have shown that the combination of vitamin B6, B12 and folate plays a role in slowing down the breakdown of brain functions, memory loss, sclerosis, Alzheimer’s and depression.
Vitamin B6 – how many milligrams do you need?
First, you should know that vitamin B6 and its sisters dissolve in water and body fluids.
This means that any amount that the body cannot use is excreted.
Consequently, one needs to take vitamin B6 every day.
The exact daily amount of this vitamin depends on age, gender and various circumstances such as pregnancy or breastfeeding.
Babies up to 6 months need 0.1 mg per day
Children from 6 months to 1 year need 0.3 mg per day.
Children from 1 to 3 years old need 0.5 mg
Children from 4 to 8 years old need 0.6 mg
Children from 9 to 13 years old need 1 mg of vitamin per day.
Boys between the ages of 14 and 18 need 1.3 mg of the vitamin.
Girls from 14 to 18 years old need 1.2 mg of the vitamin per day
Men and women between the ages of 19 and 50 need 1.3 mg of the vitamin per day.
Men over 51 need 1.7 mg of the vitamin per day.
Women over 51 need 1.5 mg of the vitamin per day.
Pregnant women need 1.9 mg of the vitamin per day.
Pregnant women need 2 mg of vitamin a day.
Most people who eat healthily get this vitamin without the need for supplements.
But if you do not eat well then you should be careful with this vitamin.
Vitamin B6 – the best food sources
Some of the main food sources of vitamin B6 are protein-rich foods such as beans, chickpeas, meat, poultry, whole grains, nuts, bananas, potatoes and fish.
If you need more, then you can consume simple multivitamin tablets.
Some diseases affect the absorption of this vitamin, such as kidney diseases or colitis.
Symptoms of vitamin deficiency include swelling of the tongue, depression, confusion, weak immune system and anemia.
On the other hand, larger amounts of this vitamin cause nerve damage, lung disease in men, especially in smokers.
Vitamin B6 is usually included in multivitamins.
Consult a doctor to determine the personalized daily amount of this vitamin./AgroWeb