Vitamin B6
What does vitamin B6 do?
Just like vitamins B1 and B2 are involved in providing the body with energy, the vitamin B6 holds an important role in the creation of protein molecules.
Protein molecules are constructed from small bricks - amino acids. Share and interconversion of amino acids are basis for building protein molecules, growth and regeneration of our body. In these processes, an important role is played by enzymes, which contain vitamin B6.
Vitamin B6 is presented by not one compound, but the family, which consists of three relatives: pyridoxine, pyridoxamine and pyridoxal. In the body, they turn to each other and by joining with two phosphoric acid residue, form pyridoxal phosphate, the coenzyme form of vitamin B6, the form, in which it becomes a part of the active centers of many enzymes that catalyze the conversion of a variety of amino acids and other nitrogenous compounds.
Additionally, pyridoxine plays an important role in lipid and carbohydrate metabolism. It is involved in fat metabolism, improves the absorption of unsaturated fatty acids. Is required for normal synthesis of nucleic acids which prevent the aging of the organism.
Vitamin B6 provides billions of nerve cells with glucose as an energy source and thereby ensure their readiness to perform a variety of tasks.
It is required for allocation of the carbohydrate which accumulates in liver and muscles to the blood. This process is very important for an even supply of cells with glucose. About a half of all the vitamin B6 which exists in the body takes part in it.
As a coenzyme B6 participates in the synthesis of the neurotransmitters (chemical transmitters of the neural signal) hence it is so important for the normal functioning of the central and peripheral nervous system, and it also normalizes the cardiovascular system.
Pyridoxine plays an important role in the immune system. Its lack reduces the quality and quantity of antibodies against all kinds of pathogens. With the deficiency of pyridoxine thymus gland, which is the headquarters of our immune system, shrinks even more than during normal aging. The strong reception of pyridoxine intake, recommended by doctors, often does not help.
Among other tasks, pyridoxine cares about the balance of sodium and potassium in the body fluids. It is primarily important for the nervous system. Sodium is a constituent part of a common salt and because of it the accumulation of the body of water happens. If we strongly salt our food or do not take enough vitamin B6, it leads to the accumulation of fluid (edema) in the legs, on the face or hands. Many people with a big belly have it because they lack pyridoxine in their blood.
In collaboration with folic acid, pyridoxine activates the conversion of methionine to cysteine which is needed to strengthen the connective tissues. Without these vitamins a dangerous chemical called homocysteine which causes painful bone changes can form. Through low levels of vitamin B6 and folic acid cardiovascular disease develop.
Where can vitamin B6 be found?
Vitamin B6 is found mostly in meat products, especially in the liver and kidneys, as well as in bread from wheat flour, buckwheat, barley, millet, however, it absorbes way worse from the grain products than from animal products.
How much vitamin B6 do you need?
The daily requirement for vitamin B6 for adults is 2 mg.
Lack and excess of vitamin B6
Lack of pyridoxine directly affects the state of the nervous system, skin and general health. Deficiency of this vitamin causes depression, fatigue, mood disorders. In case of overdose of vitamin B6, such allergic reactions as itching, rashes are possible. In addition, the acidity of gastric juice increases, liver function can be disturbed.
