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About The Vitamin B6

Vitamin B6 is a water-soluble vitamin that plays many important roles in the human body. The following is a detailed introduction to its relevant information:

I. Basic information

Chemical structure: Vitamin B6 includes three forms: pyridoxine, pyridoxal and pyridoxamine. Their chemical structures are different, but they all have the biological activity of vitamin B6 and can be converted into each other in the body.

Solubility: Since it is a water-soluble vitamin, it means that it is easily soluble in water. The excess part in the human body will be excreted with urine. It is generally not easy to accumulate in the body in large quantities and cause poisoning (but excessive intake of supplements may also cause adverse effects).

II. Food sources

Rich sources:

Meat: Chicken, fish, beef, etc. are one of the high-quality sources of vitamin B6 for people to obtain on a daily basis. For example, every 100 grams of chicken breast contains about 0.5 mg of vitamin B6.

Beans and soy products: For example, soybeans, the vitamin B6 content in every 100 grams of soybeans can reach about 0.4 mg, and soy products such as tofu also contain a certain amount of this vitamin.

Whole grain foods: such as whole wheat bread, oatmeal, etc., among which whole wheat bread contains about 0.1 mg of vitamin B6 per 100 grams.

Other sources:

Fruits: The vitamin B6 content in bananas is relatively prominent, with about 0.4 mg of vitamin B6 per 100 grams of bananas. In addition, fruits such as avocados also contain a certain amount of this vitamin.

Vegetables: Vegetables such as spinach and broccoli can also provide some vitamin B6 for the human body.

III. Physiological functions

Participate in amino acid metabolism: It is a coenzyme of many enzymes and plays a key role in the metabolism of proteins and amino acids, such as helping to convert one amino acid into another, participating in the synthesis of non-essential amino acids, etc., which is of great significance for maintaining the normal balance of protein metabolism in the human body.

Participate in glycogen and fatty acid metabolism: It plays a role in the decomposition of glycogen and the synthesis and decomposition of fatty acids, which helps to regulate the energy supply and storage in the body, so that the body can reasonably utilize nutrients such as carbohydrates and fats.

Participate in neurotransmitter synthesis: participate in the synthesis of important neurotransmitters such as dopamine, 5-hydroxytryptamine (serotonin), γ-aminobutyric acid, etc. These neurotransmitters have a vital impact on regulating human emotions, sleep, cognition and other nervous system functions. For example, serotonin levels are closely related to emotional state. When vitamin B6 is deficient, it may affect serotonin synthesis, thereby affecting emotions.

 Deficiency and excess manifestations

Deficiency manifestations:

Skin problems: Seborrheic dermatitis may occur, often occurring in areas with vigorous sebaceous gland secretion such as the scalp, face, and chest. The skin becomes greasy and red, accompanied by symptoms such as desquamation and itching.

Nervous system symptoms: may cause depression, irritability, insomnia, peripheral neuritis, etc. For example, peripheral neuritis can cause numbness of hands and feet, abnormal sensation, etc.

Others: It may also cause anemia, because it participates in the synthesis of hemoglobin. When it is deficient, it will affect the hematopoietic function, leading to anemia symptoms such as pale complexion, dizziness, fatigue, etc.

Overdose symptoms: Long-term overdose of vitamin B6 supplements (usually adults take more than 200 mg/day for a long time) may cause severe peripheral sensory neuropathy, numbness of limbs, unsteady walking, etc. However, it is generally difficult to overdose through normal diet, and it is mostly caused by irrational use of supplements.

V. Applicable population and recommended intake

Applicable population:

Pregnant and lactating women: Their demand for vitamin B6 is relatively increased. Appropriate supplementation can help relieve discomfort symptoms such as nausea and vomiting during pregnancy, and is also beneficial to the normal growth and development of the fetus.

Elderly: Due to aging, the body’s absorption function may weaken. Appropriate supplementation helps maintain normal metabolism and prevent the occurrence of deficiency.

Vegetarians: Because animal foods are a good source of vitamin B6, vegetarians are relatively more likely to be deficient. They can meet their needs through reasonable supplementation or choosing more foods rich in this vitamin, such as beans.

Recommended intake: The recommended intake varies for different age groups and populations. For example, the recommended daily intake for adult males is about 1.4 mg, and for adult females is about 1.2 mg. Pregnant women and lactating women need to increase their intake appropriately, usually about 1.9 mg per day for pregnant women and about 2 mg per day for lactating women.

VI. Precautions

Drug interactions: When using certain drugs, the absorption or metabolism of vitamin B6 may be affected. For example, isoniazid (an anti-tuberculosis drug) antagonizes vitamin B6. Patients who take isoniazid for a long time are prone to vitamin B6 deficiency and often need to supplement an appropriate amount of vitamin B6 at the same time.

Cooking influence: During the long-term high-temperature cooking process, the vitamin B6 in food will be lost to a certain extent. For example, if meat is stewed for a long time, its vitamin B6 content will be lower than that of raw meat. Therefore, when cooking, try to use fast stir-frying and other methods that can reduce nutritional losses.

In short, vitamin B6 is very important for human health. People should ensure its normal intake through a balanced diet. If special groups need additional supplements, it is recommended to do so under the guidance of a doctor or nutritionist.