Vitamin B6 is one component of the vitamin B complex---a group of eight different water-soluble vitamins, each with distinct properties and functions. Vitamin B6 has three different forms, which primarily assist in nervous system function and hemoglobin synthesis. Vitamin B6 deficiency can result in microcytic anemia and high blood pressure.
Known Functions
The body needs vitamin B6 to produce hemoglobin, the component of red blood cells that transports oxygen throughout the body. Over 100 enzymes require vitamin B6 to properly catalyze essential chemical processes in the body, including the reaction that breaks down glycogen into free glucose for the body to use as energy. The brain uses vitamin B6 to synthesize the neurotransmitters serotonin, which contributes to the feeling of well-being, and norepinephrine, which triggers the "fight-or-flight" response.
Purported Benefits
Vitamin B6 has been linked to reducing levels of homocysteine, an amino acid associated with increased risk of heart disease when elevated. Research has shown that vitamin B6 may also contribute to immune system function, and deficiency has been linked to impaired immune responses, especially in the elderly. Other studies have identified vitamin B6 as a possible treatment for the symptoms of premenstrual syndrome, including breast pain, bloating and premenstrual acne flares.
Sources
The body frequently removes excess vitamin B6 from the body through the urine since it is water-soluble, meaning you must replenish your vitamin B6 stores on a daily basis. The best sources include fortified breakfast cereals, instant oatmeal, chicken breast, beans, milk, cheese and lean cuts of pork and beef. Since very few fruits and vegetables contain vitamin B6, vegetarians and vegans are most susceptible to vitamin B6 deficiency, according to the National Institutes of Health Office of Dietary Supplements, and, as such, they should take supplements to prevent it. Supplemental vitamin B6 is primarily available in multivitamins and super B complex formulations, which typically contain all B vitamins.
Member Comments