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Vitamin B6 is an essential vitamin that plays a crucial role in our body. It is involved in various vital processes, such as the metabolism of proteins, carbohydrates and fats, as well as the formation of neurotransmitters and enzymes. This article explores the different aspects of this essential vitamin, its benefits, dietary sources, symptoms of deficiency and how to ensure adequate intake.
Vitamin B6, also known as pyridoxine, is beneficial for a number of essential biological functions. In particular, it is involved in the synthesis of haemoglobins, which are responsible for transportingoxygen in the blood. A sufficient quantity of B6 therefore enables an effective increase in red blood cells.
Vitamin B6 plays a significant role in energy metabolism. It helps to transform carbohydrates into glucose, which is needed to produce energy. By stimulating protein metabolism, it contributes to healthy muscle and mental function.
It is also involved in the production of neurotransmitters such as dopamine and serotonin. These chemicals are used to regulate mood, sleep and stress reactions, reducing feelings of fatigue and improving general well-being.
Vitamin B6 deficiency can cause many unpleasant symptoms and significantly affect health. People suffering from an unbalanced diet or certain medical conditions may be more likely to develop a deficiency.
Signs of vitamin B6 deficiency can include a variety of skin problems. Red, oily skin eruptions called seborrhoeic dermatitis are common. These lesions appear mainly on the face, scalp and neck.
A lack of B6 can lead to painful lesions on the lips and corners of the mouth, known as angular cheilitis. These cracks are not only uncomfortable but can also encourage bacterial infections.
A swollen, red and painful tongue can also be a sign of vitamin B6 deficiency. This problem, known as glossitis, usually occurs in conjunction with other symptoms such as mouth ulcers or canker sores.
Because of its role in the production of neurotransmitters, a vitamin B6 deficiency can lead toirritability, anxiety and even depression. What’s more, people who are deficient often feel extremely affected by chronic fatigue, which affects their daily lives.
Eating a variety of balanced foods generally guarantees a sufficient intake of vitamin B6. Here are some of the best food sources for incorporating this vitamin into your diet:
For some people, particularly vegetarians and pregnant or breastfeeding women, a dietary supplement may be necessary to ensure an adequate daily intake of vitamin B6. Nutritional guidelines recommend a daily intake that varies according to age, sex and certain specific conditions.
The average daily requirement for adults is around 1.3 milligrams. Pregnant women need around 1.9 milligrams, while breastfeeding mothers need up to 2 milligrams a day. Children need between 0.5 and 1 milligram, depending on their age.
There are two main types of vitamin B6 supplement: capsules and tablets. Some supplements combine B6 with other B-complex vitamins to provide synergistic benefits. Before starting any supplementation, it is always wise to consult a health professional.
As well as its recognised effects on energy metabolism and red blood cell production, vitamin B6 offers a number of additional benefits.
Vitamin B6 boosts the immune system. Studies show a positive correlation between sufficient consumption of B6 and a better immune response, making it possible to fight infections effectively.
Its impact on the production of neurotransmitters makes B6 a key element in the prevention of neurodegenerative diseases such as Alzheimer’s. It could help maintain good cognitive function and improve memory.
In women, research indicates that vitamin B6 may reduce certain symptoms of premenstrual syndrome, in particularirritability, mood swings and fatigue, by influencing hormone levels.
PlusBaby resources are intended to provide general information and are not a substitute for professional medical advice, diagnosis or treatment.
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