Is Vitamin B-6 Good For Boosting Metabolism?

Three compounds form vitamin B-6; pyridoxal, pyridoxine and pyridoxamine. B-6 is a water-soluble vitamin and part of the B complex vitamins. The primary role of B-6 is to boost enzymes involved in the metabolism process. B-6 helps maintain weight loss and is an essential vitamin for good health. Vitamin B-6 comes from a variety of food sources and is found in dietary supplements. B-6 injections are available on prescription primarily for patients with vitamin deficiency.

Metabolism Function

Vitamin B-6 plays an active role in protein and amino acids metabolism. According to Ellie Whitney, author of "Nutrition for Health & Health Care," B-6 helps release stored glucose from glycogen, which supports blood-glucose regulation. Vitamin B-6 boosts protein metabolism, which breaks downs the proteins you eat thereby helping the body maintain weight loss. Whitney says B-6 helps regulate amino acids by converting the essential amino acids in abundance into other non-essential amino acids that cells lack. This plays a role in making hemoglobin that carries oxygen in the blood.

Dosage

The body cannot store vitamin B-6; thus, a continuous intake is vital for your health. The dosage recommendation differs with age. The Mayo Clinic recommends a maximum daily intake of 100 mg for adults, including pregnant and lactating women over the age of 18. A maximum of 30 mg for children is recommended for children ages 1 to 3,40 mg for ages 4 to 8, 60 mg for 9 to 13 years old and 80 mg for ages 14 to 18. Dosing varies, so check the label of supplement products for B-6 levels.

Sources

Vitamin B-6 is available in several food sources such as avocados, bananas, meat, legumes, nuts and whole grains. The Office of Dietary Supplements recommends that you primarily obtain nutrients and B-6 from food. Use dietary supplements and fortified foods to meet the recommended nutritional intake if it is not met by your food intake.

Warnings

Too much B-6 can cause nerve damage to the arms and legs, according to the Office of Dietary Supplements. Using dietary supplements with a diet rich in vitamin B-6 is often the cause. Symptoms include skin rash, constipation, headaches and heart palpitations. Contact a doctor if you are experiencing any of these symptoms.

Considerations

Vitamin B-6 helps boost only the protein and amino acids metabolism process. A healthy diet and a vitamin regimen containing other B complex vitamins are essential for overall health and other metabolic functions. Regular exercise helps boost your metabolism and use excess B-6 in the body.