Vitamin B-6, sometimes called pyridoxine, helps maintain the overall health of your body. Many of your organs and tissues need vitamin B-6, including your nervous, cardiovascular and immune systems. The vitamin is essential for over 100 enzymes used to produce proteins, according to the National Institutes of Health; it helps maintain your blood glucose at a proper level, helps your body fight off infection and supports production of new red blood cells.
Cardiovascular Research
When your blood levels of an amino acid called homocysteine are too high, your risk for coronary artery damage and blood clots increases. One mechanism that regulates homocysteine involves two enzymes dependent on vitamin B-6. Research has shown that higher intake of vitamin B-6 lowers homocysteine and decreases the incidence of heart disease. In a landmark study, published in 1998 in "Journal of the American Medical Association," researchers followed over 80,000 women for 14 years and concluded that those who consumed high levels vitamin B-6 had a lower rates of coronary artery disease compared to those whose intake was lower. These results have been confirmed by a number of follow-up studies of vitamin B-6 and heart health in human subjects.
Neurological Research
Vitamin B-6 is also important for production of neurotransmitters in the brain. These include serotonin, dopamine and norepinephrine, all vital for communication between nerve cells and dependent on an enzyme requiring vitamin B-6. Research has highlighted the importance of the vitamin in preventing several neurological disorders such as headache, memory problems and Parkinson's disease. In a review of vitamin B-6 as a potential therapy, published in the "Annals of the New York Academy of Science" in 1990, the author concluded that taking vitamin B-6 may be useful for headache and other neurological disorders. Other studies, summarized by the Linus Pauling Institute, suggest that vitamin B-6 may improve memory in several age groups. Although these results are promising, further clinical trials are needed to confirm them.
Research on Premenstrual Syndrome and Pregnancy
Vitamin B-6 is a traditional remedy for morning sickness associated with pregnancy. The results of a clinical trial, published in 1995 in the "American Journal of Obstetrics and Gynecology," found those in a group of over 300 pregnant women who took vitamin B-6 daily experienced less nausea than those who consumed a placebo. Vitamin B-6 may also help relieve some symptoms of premenstrual syndrome, characterized by fatigue, irritability, breast discomfort and fluid retention. A review of nine clinical trials of vitamin B-6 for this syndrome, published in 1999 in the "British Medical Journal," concluded that taking the vitamin daily improves symptoms of premenstrual syndrome as well as the depression sometimes associated with the condition.
Recommendations
The recommended daily intake of vitamin B-6 for men and women under age 50 is 1.3 mg. Most daily vitamin supplements contain vitamin B-6, and supplements containing vitamin B-6 alone or combined with all of the B vitamins are also available. Although vitamin B-6 supplements are generally considered safe, the maximum recommended dose is 100 mg per day. Discuss vitamin B-6 supplements with your doctor before adding them to your regimen.
References
- Office of Dietary Supplements: Vitamin B-6
- Linus Pauling Institute: Vitamin B-6
- "British Medical Journal"; Efficacy of Vitamin B-6 in the Treatment of Premenstrual Syndrome: Systematic Review; K. Wyatt, et al.; May 1999
- "Journal of the American Medical Association"; Folate and Vitamin B-6 From Diet and Supplements in Relation to Risk of Coronary Heart Disease Among Women; E. Rimm, et al.; February 1998
- "Annals of the New York Academy of Science"; Vitamin B-6 in Clinical Neurology; A. Bernstein; 1990
- "American Journal of Obstetrics and Gynecology"; Pyridoxine for Nausea and Vomiting of Pregnancy: A Randomized, Double-Blind, Placebo-Controlled Trial; T. Vutyavanich, et al.; September 1995
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