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Published by Par 18/05/2022

3 mins

Vitamin B6

The article in a few key points

Vitamin B6 is a water-soluble substance present in many foods such as fruits and vegetables (but not only that!). Since the human body cannot synthesize it, it is necessary to obtain it through diet or supplementation.

Guarantor of skin in perfect condition and good hair health, it also has many benefits such as reducing fatigue, producing energy and helping to form red blood cells.

Symptoms of vitamin B6 deficiency: increased fatigue, signs of depression and in some cases, dermatitis.

Vitamin B6 is a water-soluble vitamin found in many foods. This essential nutrient must nevertheless be obtained from food because the human body cannot synthesize it.

Vitamin B6 is necessary for protein metabolism as well as the production of hemoglobin. It also guarantees skin in perfect condition and hair health.

Role, dosage, contraindications... We enlighten you on the benefits of vitamin B6 and everything you need to know about it!

vitamins B6 red fruits

What is vitamin B6?

The role of vitamins is central, allowing in particular the construction and development of the body and participates in the synthesis of macronutrients as well as the strengthening of the immune system.

Among the 13 vitamins, vitamin B6 , also called pyridoxine , is an essential organic substance. Coenzyme, it accelerates chemical reactions in the human body. Thus, it helps maintain the natural functions of muscles and brain connections.

The main sources of vitamin B6

Vitamin B6 is a water-soluble vitamin whose main source is fruits and vegetables, but not only that! This highlights the importance of maintaining a healthy and balanced diet to ensure sufficient intake.

Foods rich in vitamin B6 are:

  • Fish (ton, salmon, etc.)
  • Beef liver
  • Potatoes
  • The cereals
  • Chickpeas

Vitamin B6 food supplements are also very effective in supplementing a deficiency due to a strict diet or an intolerance to certain foods. It is generally found in supplements such as Multivitamins where it is combined with other B vitamins for greater effectiveness.

Vitamin B6 deficiency: what are the consequences?

Deficiency is characterized by the absence or insufficiency of nutrients and vitamins essential to the body.

The symptoms of vitamin B6 insufficiency are difficult to spot, but there are two warning signs:

• Dermatitis: An atypical form of eczema that attacks the epidermis and causes a rash to appear. It can appear in children and continue into adulthood. It is very often confused with acne, which does not help to properly treat this skin disease.

• Depressive signs: a feeling of sadness or emptiness on a daily basis accompanied by sleep disturbances and sudden irritability may justify a laboratory examination to analyze the possibility of the beginnings of a deficiency.

Among the people likely to develop a vitamin B6 deficiency are:

1. People suffering from kidney failure: This is the inability of the kidneys to properly filter waste from the blood. A kidney disease that causes a decrease in regulatory functions and increases the risk of developing diabetes or high blood pressure. The symptoms of vitamin B6 deficiency are often very similar to those observed with kidney failure.

2. People with proven alcohol dependence . Alcohol addiction promotes the presence of acetaldehyde, a toxic product for the body and responsible for damaging stem cells responsible for renewing the blood and eliminating toxins.

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What are the benefits of vitamin B6?

Vitamin B6 cleanses, rebalances and strengthens the body. A versatile action that influences the proper functioning of the body.

It is involved in the production of energy

Vitamin B6 helps fill a lack of energy that can have an impact on cognitive functions . It acts as a booster to convert the food absorbed into effective energy throughout the day. By stimulating blood flow, pyridoxine prolongs activity and the feeling of well-being.

It helps in the formation of red blood cells

Vitamin B6 is important in the creation of red blood cells . It allows the synthesis of several hundred billion globules per day. Continuous maintenance of production is essential to enable the continuous renewal of red blood cells which are naturally destroyed over time.

It helps reduce fatigue

Vitamin B6 anemia can cause chronic fatigue which will develop insidiously over time and end up lasting long-term.

In this case, taking supplements allows you to reorganize the body, increase its intake of vitamin B6 and reduce the disorder until its total disappearance. The feeling of fatigue is a revealing indicator of a deficiency that must be taken into account quickly to avoid the appearance of other illnesses. An exhausted body will have much more difficulty fighting diseases and attacking viruses.

It participates in the synthesis of keratin

Keratin is a protein present in the hair structure . As we age, keratin no longer renews itself properly because the body is sometimes no longer able to produce enough of it. The consequence is less luminous hair and hair that becomes brittle. Vitamin B6 is a substance that supports the synthesis of proteins such as keratin .

It promotes the cellular penetration of magnesium and zinc

Considered interdependent, vitamin B6 associated with Magnesium and Zinc contributes in particular to better functioning of the nervous system and muscles . The cumulative action of the three substances allows them to penetrate cells more efficiently. This is why it is said to help with the absorption of zinc and magnesium in the body.

How to choose the right vitamin B6 supplement?

To maintain and strengthen your immune system, the best food supplement is the one that will correct the functioning of the body. Vitamin B6 must be selected carefully to ensure its effectiveness. We then advise you to opt for the bioactive form of B6 : pyridoxal 5-phosphate (P-5-P), which is excellently available.

The general recommended vitamin B6 intake is 1.8 mg per day for men and 1.5 mg for women.

To supplement your dietary intake of vitamin B6, a dose of 1.4 mg per day is adequate.

Vitamin B6: contraindications

As we have just seen, vitamin B6 is essential for feeling better in your body and improving your nervous and cognitive functions. As a food supplement, the substance is perfectly assimilated by the body provided you respect the dosage and choose a quality multivitamin product.

Individuals with an intolerance to vitamin B6 are relatively rare, particularly due to the low concentration present in food supplements containing the substance pyridoxine and the association with other substances such as vitamin B12.

However, it is essential to know the vitamin B6 side effects as well as the subjects at risk.

Overdose poses a health risk. Whether it is vitamin B6 or otherwise, it is important to respect the daily dosages to avoid the risk of neuropathy (tingling sensation in the limbs, muscle paralysis, balance problems, etc.).

The side effects of vitamin B6 are mainly diarrhea, abdominal pain, vomiting, etc.

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