Vitamin B-6 is a water-soluble vitamin found in many popular and nutritious foods. B-6 plays an essential role in the normal functioning of the nervous system, blood cell system and immune system. Because your body cannot store excess B-6, it's important that your diet provide a steady supply of the vitamin to reap its many benefits.
Role of B-6
The body requires vitamin B-6 to synthesize serotonin, dopamine and norepinephrine, the neurotransmitters that aid in normal functioning of the nervous system. B-6 is also needed to make hemoglobin, which allows red blood cells to deliver oxygen to the body's tissues. Vitamin B-6 is required for the body to convert the amino acid tryptophan into niacin, another essential B vitamin. Higher intake of vitamin B-6 reduces the body's need for niacin from dietary sources, says the Linus Pauling Institute at Oregon State University. Finally, B-6 plays an essential role in the production of disease-fighting antibodies, as well as the breakdown of protein in the body.
Deficiency
Despite the wide range of foods that provide the vitamin, a mild deficiency of B-6 is common, according to MayoClinic.com. However, severe deficiency is rare. Those most at risk for a B-6 deficiency include alcoholics, older adults and other individuals with poor diets. In addition to the problem of low dietary intake of B-6, alcoholics may also face deficiency because alcohol promotes loss of the vitamin from the body. Symptoms of a B-6 deficiency include sore tongue, skin inflammation, depression, confusion, irritability, convulsions and ulcers in and around the mouth.
Sources
Vitamin B-6 is found in hundreds of foods, including those from almost every food group. Top sources include fortified cereals, potatoes, bananas, garbanzo beans, fortified oatmeal, chicken breast, pork, roast beef, spinach, bananas, trout, sunflower seeds, tomato juice, avocados, tuna, peanut butter, walnuts, soybeans, lima beans and hazelnuts. The recommended dietary allowance for vitamin B-6 is 1.3 mg for men and women between the ages of 19 and 50; 1.7 mg for men 51 and older; and 1.5 mg for women 51 and older.
Disease Prevention
Vitamin B-6 may play a role in the prevention of cardiovascular disease by regulating blood levels of homocysteine, according to the Linus Pauling Institute. Homocysteine is an amino acid that has been associated with a greater risk for heart disease when found in elevated levels. It's not yet clear whether B-6 alone can provide this benefit or whether other vitamins are needed in combination.
Member Comments