Vitamin B-6, or pyridoxine, is one of eight essential water-soluble vitamins in your body. Water-soluble vitamins dissolve in water, and your body does not store them. This means that you must consume a continuous supply of these vitamins in your diet. When deficiencies do occur, they can affect many systems within your body.
Function
Vitamin B-6 helps your body create chemicals that carry signals between nerve cells, known as neurotransmitters. B-6 is essential for brain function and development. The University of Maryland Medical Center explains that B-6 is also necessary for the creation of serotonin and norepinephrine, which affect moods, and melatonin, which regulates the body's internal clock. B-6, along with B-12 and B-9, helps control levels of an amino acid known as homocysteine, which may be associated with heart disease. Your body also needs the vitamin for proper absorption of B-12 and for the production of immune system and red blood cells.
B-6 Deficiency
Vitamin B-6 deficiencies are rare in the United States, according to "The New York Times" Health Guide. Though rare, certain conditions can increase the risk of a deficiency. MayoClinic.com explains that uremia, cirrhosis, alcoholism, malabsorption syndromes such as celiac disease, congestive heart failures and certain medications can all lead to a B-6 deficiency.
Symptoms
A lack of B-6 can affect the nerves, causing muscle weakness, according to the University of Maryland Medical Center. Because B-6 affects norepinephrine and serotonin levels responsible for mood, other symptoms include irritability, difficulty concentrating, short-term memory loss and depression. In some cases, a deficiency can cause mouth and tongue sores.
Prevention
The best way to prevent a B-6 deficiency is to consume a diet rich in vitamin B-6. Consuming fortified breads and cereals can provide much of the recommended allowance of 1.2 to 1.5mg per day, depending on age and sex. Children only need to consume between 0.1 and 1.0mg per day, according to MedlinePlus. Beans, nuts, eggs, meats, fish, whole grains and legumes also contain high levels of B-6.
Considerations
While it is important for you to get the recommended daily allowance of B-6 to avoid complications, you should not take more B-6 than indicated when taking supplements. You should not take B-6 supplements if you are taking prescription medications as they can interact with B-6 negatively. The University of Maryland Medical Center explains that very high doses of B-6 can cause neurological damage, such as imbalance and loss of sensation in the legs.
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