Vitamin B-6 is an essential nutrient that you must continually replenish as it is water-soluble, meaning unused vitamin B-6 is excreted through the urine and not stored. However, obtaining the recommended dietary intake through dietary sources is not difficult. It's naturally found in many foods including beans, poultry, fish, oranges and dark, leafy greens. Certain groups, such as vegetarians, may be at risk for deficiency -- which can have serious health repercussions.
Purpose
One of the primary functions of vitamin B-6 is to metabolize, or break down, the protein and fat you consume. It's also needed to break down carbohydrates into glucose, or sugar, which the body uses as an energy source. This vitamin's importance to the body reaches beyond metabolizing what you eat. B-6 is involved in the production of heme. Heme is a central component of hemoglobin, a blood protein that delivers oxygen throughout the body. Your body also uses vitamin B-6 to produce chemical messengers in the nervous system called neurotransmitters.
Deficiency Effects
Severe vitamin B-6 deficiency is not prevalent in the United States; however, the University of Maryland Medical Center points out that mild deficiency may be somewhat common. Groups at higher risk include children, the elderly, vegetarians and alcoholics. Hormone levels may be affected by a deficiency as the vitamin plays a role in melatonin, serotonin and norepinephrine production. Not getting enough B-6 can affect brain function due to its role in the nervous system. This has the potential to cause depression, confusion, memory problems and mood changes. Deficiency may also affect your oral health, causing mouth sores and tongue inflammation.
Other Uses
Researchers have studied how vitamin B-6 may be of use for certain health conditions. One of the most prominent of these uses is its role in reducing GI distress in pregnant women. A study published in September 2003 in the "Journal of the Medical Association of Thailand" showed that taking 30 mg of B-6 a day -- in three divided doses -- for a period of three days could significantly reduce nausea and vomiting episodes in pregnant women. Vitamin B-6 has also been studied, along with other B vitamins, for its possible role in reducing cardiovascular risk. These vitamins help keep homocysteine, a protein byproduct, levels in check. High levels of this byproduct are associated with arterial clogging and heart disease; however, more research is needed in this area, notes the Harvard School of Public Health.
Excessive Levels
Vitamin B-6 toxicity is unlikely because excess is eliminated through the urine; however, taking high-dose supplements for long periods of time may cause adverse reactions. The primary risk is sensory neuropathy, a condition that affects sensory nerves. Excessive B-6 may cause numbness or pain in the limbs and may affect your ability to walk. These risks are more likely if you've taken daily supplements equaling 1,000 mg or more, the Linus Pauling Institute reports. The Institute of Medicine sets the upper tolerable limit for vitamin B-6 at 100 mg a day for adults.
References
- University of Maryland Medical Center; Vitamin B-6 (Pyridoxine); Steven D. Ehrlich, NMD; June 18, 2009
- Linus Pauling Institute; Vitamin B-6; Jane Higdon, Ph.D.; Feb. 2002
- "Journal of the Medical Association of Thailand"; A Randomized Comparison of Ginger and Vitamin B-6 in the Treatment of Nausea and Vomiting of Pregnancy; M. Sripramote and N. Lekhyananda; September 2003
- Harvard School of Public Health: The Nutrition Source: Three of the B Vitamins: Folate, Vitamin B-6 and Vitamin B-12
Member Comments