Vitamin B6, also known as pyridoxine, is one of the eight B-vitamins, which are essential for maintaining proper health and well-being. It plays a crucial role in various bodily functions and is water-soluble, meaning it is not stored in the body and needs to be replenished regularly through diet or supplements.




Function


Vitamin B6, also known as pyridoxine, serves several important functions in the body. Here are some key roles of vitamin B6 :-


1) Metabolism of Nutrients :- One of the primary functions of vitamin B6 is its involvement in the metabolism of various macronutrients. It plays a crucial role in the breakdown and utilization of carbohydrates, proteins, and fats from the food we eat. Specifically, it helps convert these nutrients into forms that the body can use for energy production and other essential processes.


2) Neurotransmitter Synthesis :- Vitamin B6 is involved in the synthesis of several important neurotransmitters, which are chemical messengers that facilitate communication between nerve cells in the brain and nervous system. These neurotransmitters include serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA). Proper levels of these neurotransmitters are essential for regulating mood, emotions, and cognitive function.


3) Hemoglobin Production :- Vitamin B6 is necessary for the synthesis of hemoglobin, the protein in red blood cells responsible for carrying oxygen from the lungs to different tissues and organs throughout the body. Adequate levels of vitamin B6 are essential for maintaining healthy blood and preventing anemia.


4) Immune System Support :- Vitamin B6 plays a role in supporting the immune system's function by assisting in the production and activation of immune cells. It helps in the synthesis of antibodies that help the body defend against infections and diseases.


5) Glycogen Breakdown :- Glycogen is the stored form of glucose in the liver and muscles, which can be converted back into glucose when the body needs energy. Vitamin B6 is involved in breaking down glycogen into glucose, providing a readily available source of energy when required.


6) Nervous System Health :- Vitamin B6 is essential for maintaining a healthy nervous system. It supports the formation of myelin, a protective sheath around nerve fibers that facilitates nerve signal transmission.


7) Homocysteine Regulation :- Vitamin B6, along with other B-vitamins, plays a role in converting homocysteine, an amino acid, into other beneficial compounds. Elevated levels of homocysteine in the blood are associated with an increased risk of cardiovascular disease, and B-vitamins help to regulate its levels.


Overall, vitamin B6 is involved in numerous biochemical reactions within the body, contributing to energy production, neurotransmitter synthesis, immune function, and the proper functioning of the nervous and cardiovascular systems. It is an essential nutrient that supports overall health and well-being.


Sources


Vitamin B6 can be found in a variety of foods, including :-


  • Poultry (chicken, turkey)

  • Fish (tuna, salmon)

  • Meat (beef, pork)

  • Whole grains (oats, brown rice)

  • Nuts and seeds (sunflower seeds, pistachios)

  • Legumes (beans, lentils)

  • Vegetables (spinach, potatoes, bananas)


Recommended dietary allowance


The Recommended Dietary Allowance (RDA) of vitamin B6, also known as pyridoxine, varies depending on age, gender, and life stage. The RDA is the average daily intake level that is sufficient to meet the nutrient requirements of most healthy individuals. The RDA for vitamin B6 is measured in milligrams (mg) per day.


  • Infants (0-6 months) :- 0.1 mg

  • Infants (7-12 months) :- 0.3 mg

  • Children (1-3 years) :- 0.5 mg

  • Children (4-8 years) :- 0.6 mg

  • Children (9-13 years) :- 1.0 mg

  • Males (14-50 years) :- 1.3 mg

  • Males (51 years and older) :- 1.7 mg

  • Females (14-18 years) :- 1.2 mg

  • Females (19-50 years) :- 1.3 mg

  • Females (51 years and older) :- 1.5 mg

  • Pregnant females :- 1.9 mg

  • Lactating females :- 2.0 mg


Deficiency


Vitamin B6 deficiency, while relatively uncommon in developed countries, can lead to various health issues due to the important roles this vitamin plays in the body. A deficiency can occur for several reasons, including inadequate dietary intake, certain medical conditions that impair absorption or metabolism, alcoholism, and the use of certain medications that interfere with vitamin B6 metabolism. Here are some common signs and symptoms of vitamin B6 deficiency :-


1) Anemia :- Vitamin B6 is essential for the synthesis of hemoglobin, the protein in red blood cells that carries oxygen. A deficiency can lead to a type of anemia called microcytic hypochromic anemia, where red blood cells are small and pale, resulting in reduced oxygen-carrying capacity.


2) Skin Issues :- Deficiency of vitamin B6 can cause various skin problems, including a rash known as seborrheic dermatitis. The rash usually occurs on the face, scalp, and other areas with high sebum production.


3) Neurological Symptoms :- Vitamin B6 is crucial for the synthesis of neurotransmitters involved in mood regulation and cognitive function. A deficiency may lead to symptoms such as depression, confusion, irritability, and difficulty concentrating.


4) Peripheral Neuropathy :- Prolonged vitamin B6 deficiency can cause damage to peripheral nerves, resulting in symptoms like tingling, numbness, and pain in the hands and feet.


5) Weakened Immune Function :- Vitamin B6 is involved in immune system function. A deficiency may lead to decreased antibody production and impaired immune responses, making individuals more susceptible to infections.


6) Fatigue and Weakness :- Since vitamin B6 is involved in energy metabolism, a deficiency can contribute to feelings of fatigue and weakness.


7) Growth Impairment in Children :- In severe cases, children with vitamin B6 deficiency may experience growth retardation and developmental issues.