Vitamin B6 and its benefits in the body
Vitamin B6 is called a group of compounds that carry out pyridoxine activity, which includes its peridoxal and peridoxamine. These three compounds are transformed into the active enzyme helper Peridoxal phosphate, which acts mainly in the representation of acids Amino acids , , .
Pyridoxal phosphate works in the body as an enzyme in many enzymes , Which acts to transfer amino groups from amino acid to ketone acid, which enables the body to manufacture non-essential amino acids, and it plays an important role in the metabolic processes necessary to form urea. The conversion of the amino acid tryptophan to niacin Vitamin B3) and neurotransmitter serotonin (Serotonin) on vitamin B6 Vitamin B6 also transfers a sulfate group of amino acid methionine to form other amino acids containing sulfur .
In addition, this vitamin is essential in the manufacture of Heme, which is the non-protein part of hemoglobin , Which prevents the incidence of anemia due to lack , Which is also necessary in the manufacture of nucleic acids DNA, RNA and lecithin Vitamin B6 plays an important role in the metabolic processes of glycogen, Sphingolipids, steroids, and many other neurotransmitters, such as adrenaline, noradrenaline, gamma-aminobutyric acid, and histamine, which acts as a liqueur of blood vessels and a stimulant of intestinal secretions .
It plays an important role in the production and release of antibodies and immune cells. It also plays an important role in the representation of carbohydrates and fats. It gives metabolic products to release energy and contributes to the conversion of linoleic acid to acid. Aracidonic acid .
It was also found that vitamin B6 may prevent the elevated level of homocysteine in the blood, which is linked to the level of increased risk of cardiovascular disease, which also accelerates the disease of the arteries .
Absorption and storage of vitamin B6
Vitamin B6 is well absorbed at the top of the small intestine , And stores about 80% to 90% of it in the muscles , But it is present in different tissues in the body, which indicates its multiple functions spread in these tissues .
Daily needs and maximum vitamin B6
The following table shows the daily needs and maximum daily intake of vitamin B6 by stage of life.
| Age group | Daily needs (mg / day) | Upper limit (mg / day) |
|---|---|---|
| Infants 0-6 months | 0.1 | Undefined |
| Infants 7-12 months | 0.3 | Undefined |
| Children 1-3 years | 0.5 | 30 |
| Children 4-8 years | 0.6 | 40 |
| Males and females 9-13 years | 1.0 | 60 |
| Males 14-18 years old | 1.3 | 80 |
| Females 14-18 years old | 1.2 | 80 |
| Males and females 19-50 years | 1.3 | 100 |
| Males 51 years and over | 1.7 | 100 |
| Females 51 and over | 1.5 | 100 |
| Pregnant women 18 years and younger | 1.9 | 80 |
| Pregnant women 19 years and over | 1.9 | 100 |
| Lactating women 18 years and younger | 2.0 | 80 |
| Lactating women 19 years and over | 2.0 | 100 |
Food sources of vitamin B6
Vitamin B6 is widespread in various foods Meat, poultry, fish, potatoes and other vegetables, such as tomato juice and some fruits, such as bananas, melons, plum juice, pulses, liver, soy products and fortified grains, are the highest sources of food. Food loses its vitamin B6 content when exposed to heat. Biota are lower in plant sources than in animal sources, but are not affected by dietary fiber .
Vitamin B6 deficiency
Because of the spread of vitamin B6 in many sources of food, it is rare to lack, and if this shortage, show many metabolic disorders that occur because of the lack of pyridoxal phosphate adequately, and show these disorders in the form of nervous and skin changes , Vitamin B-6 deficiency causes a decrease in the composition of many major neurotransmitters, and abnormal brain products of the tryptophan are accumulating in the brain. Its primary symptoms include depression and confusion .
Symptoms include general weakness, lack of sleep, peripheral or peripheral neuropathies, cheilosis, glossitis, stomatitis, cellular-mediated immunitiy, , But in advanced cases, abnormal spasms and brain waves appear .
Vitamin B6 deficiency also causes hemoglobinemia, which causes anemia even if the amount of iron intake is good. This type of anemia is treated with vitamin B6 .
Factors that cause vitamin B6 deficiency drink alcohol, and take TB drugs Which works 50 to 100 mg / day to counteract their effect , And oral contraceptives caused a deficiency of vitamin B6 because of its high content of estrogen, which is equivalent to 3-5 times the content of the drugs currently used, and this is because estrogen causes the degradation of tryptophan, which requires vitamin B6 and cause depletion , Vitamin B6 deficiency was found in pregnant women with preeclampsia, pregnancy raises the body’s needs of vitamin B6, and vitamin B6 dietary supplements may reduce symptoms of nausea and vomiting in some pregnant women .
Vitamin B6 toxicity
Scientists and researchers believe that vitamin B6, like other water soluble vitamins, can not reach toxic concentrations in the body. However, in 1983, the first report of vitamin B6 poisoning was reported. The report included the injury of people who consumed more than 2 grams daily 2 months or more of vitamin B6 in nerve damage, as this amount is equivalent to 20 times the maximum limit allowed to eat per day currently scheduled .
Some women rely on vitamin B6 supplements to treat premenstrual syndrome, but it seems to have caused more harm than benefits. Some have also taken supplements for carpal tunnel syndrome and sleep disorders, It is safe to say that treatment without consulting a doctor with vitamin B6 may be dangerous and ineffective. Prolonged intake of this substance may cause permanent neurological disorders , And the symptoms of toxicity of vitamin B6 many symptoms of deficiency, which include changes in the way and speed of walking, and changes in the sensation in the limbs , Depression, exhaustion, irritability, headache, numbness, muscle weakness, cramps and skin ulcers .