The essential vitamin B6 can be found in a variety of foods, such as eggs, meats, fish, beans, nuts, whole grains and fortified breads and cereals. Those who need a little extra B6 in their diet may also take vitamin supplements to increase their daily intake. According to the National Institutes of Health, adults should consume between 1.3 and 1.5mg of B6 per day, preferably through a balanced diet.
Nervous System and Immune System Benefits
According to the National Institutes of Health, human brains need vitamin B6 to synthesize neurotransmitters such as serotonin and norepinephrine. Neurotransmitters allow nerve cells to communicate with each other and are essential for healthy and normal nerve functioning. Vitamin B6 also aids in protein metabolism and many other metabolic functions inside the body. Because of this, vitamin B6 is an essential vitamin needed to maintain a healthy and properly functioning body. The National Institutes of Health also stresses the importance of vitamin B6 for a healthy immune system. Vitamin B6 aids in the production of antibodies, and without antibodies, your immune system can not effectively fight off diseases and viruses.
Heart Benefits
Vitamin B6, along with folic acid and vitamin B12, helps lower homocysteine levels in the blood, says Oregon State University's Linus Pauling Institute. Elevated levels of the amino acid homocysteine increase the risk for cardiovascular disease and stroke. Getting the right amount of B6 in your diet may reduce your risk of heart disease.
Other Benefits
According to the University of Maryland Medical Center, B vitamins help your eyes, skin, hair and liver stay healthy. Columbia University's Health Service acknowledges the many conditions that vitamin B6 may help improve, though it also stresses the need for more research to determine exactly how vitamin B6 benefits these conditions. For example, vitamin B6 may help alleviate symptoms of premenstrual syndrome, carpal tunnel syndrome, certain types of kidney stones and depression. Vitamin B6 may also benefit children with both low serotonin levels and attention deficit hyperactivity disorder.
Risks
According to the National Institutes of Health, too much vitamin B6 can result in neuropathy, or nerve damage to the arms and legs. This condition usually results from large doses of vitamin B6 supplements, and when the supplementation stops, the neuropathy gradually reverses itself. Other side effects include nausea, abdominal pain, loss of appetite and sensitivity to sunlight. Those taking prescription medication should speak with a doctor before taking B6 supplements to guard against possible drug interactions, since vitamin B6 may interfere with the absorption of certain medications, reducing their effectiveness. According to the University of Maryland Medical Center, vitamin B6 reduces the effectiveness of drugs such as the antibiotic tetracycline, the Parkinson's drug levodopa and the anti-seizure medication known as phenytoin.
Member Comments