Vitamin B6: signs of deficiency, advice and list of recommended foods

To understand the role of vitamin B6, you need to know that B vitamins are a group of water-soluble vitamins that play an essential role in many bodily functions. Vitamin B6, also known as pyridoxine, is one of these vitamins. It is essential for the nervous system to function normally, red blood cell formation, reducing fatigue and many other vital processes.

Vitamin B6 is involved in converting proteins into energy, as well as in the metabolism of amino acids. It acts as an enzyme cofactor, facilitating numerous chemical reactions. In addition, vitamin B6 plays a key role in the brain's neurotransmitter system, which has an impact on hormonal activity and how the nervous system functions.

Vitamin B6 deficiency can lead to a series of unpleasant and disruptive symptoms. Among the most common signs of deficiency are :

• Muscle weakness: Vitamin B6 is essential for proper muscle function. A deficiency can cause muscle weakness and cramps.

• Persistent fatigue: Reducing fatigue is one of the important roles of vitamin B6. A deficiency can, therefore, lead to constant fatigue.

• Skin problems: A vitamin B6 deficiency can cause itching, skin rashes and irritation.

• Anaemia: Vitamin B6 is necessary for red blood cell formation. A deficiency can lead to anaemia.

• Neurological disorders: Symptoms, such as depression, anxiety and memory problems, can occur as a result of a vitamin B6 deficiency.

• Menstrual problems: In women, a vitamin B6 deficiency can disrupt the menstrual cycle.

• Digestive problems: Nausea, vomiting and abdominal pain may occur if there is a deficiency.

Recommended dietary intakes of vitamin B6 vary, according to age, sex and physical condition. The European health authorities recommend the following values:

• For infants aged 0-12 months, the recommended dose is 0.1-0.3 mg per day.

• For children aged 1 to 17, the recommended dose varies from 0.5 to 2 mg per day.

• For adults over 18, the recommended dose is 1.2 to 2 mg per day.

• Pregnant and breastfeeding women need slightly more vitamin B6, generally around 2 to 2.3 mg per day.

It is important to note that these values may vary from country to country and that specific needs may arise, depending on your individual health. It is always best to consult a healthcare professional to determine your specific vitamin B6 requirements.

One of the best ways to maintain adequate levels is to eat foods rich in vitamin B6. Here are some food sources of vitamin B6 to include in your diet:

• Beef liver: Beef liver is one of the richest sources of vitamin B6.

• Poultry products: Chicken and turkey are excellent sources of vitamin B6.

• Potatoes: Potatoes, especially with their skins on, are a significant source of vitamin B6.

• Cereal products: Cereals enriched with vitamin B6, such as unprocessed breakfast cereals, are a practical option.

• Legumes: Beans, lentils and chickpeas are good sources of vitamin B6.

• Wheat germ: Wheat germ is an excellent source of vitamin B6 and other essential nutrients.

In some cases, it may be necessary to take vitamin B6 supplements to reach the recommended nutritional intake. However, it is important not to exceed the recommended higher doses, as excessive doses of vitamin B6 can cause undesirable effects.

Studies have suggested that vitamin B6 may be useful in relieving premenstrual syndrome (PMS) symptoms in women, particularly when combined with vitamin C. A double-blind, placebo-controlled study showed that taking vitamin B6 and vitamin C together can reduce the frequency and severity of PMS symptoms.

Vitamin B6 and magnesium are two essential nutrients which work in tandem in numerous chemical reactions in the body. Magnesium is needed to activate vitamin B6 in the form of pyridoxal phosphate. This active form of vitamin B6 is required for numerous enzymatic reactions, particularly in the metabolism of amino acids. A study published in the journal Obstetrics and Gynecology showed that vitamin B6 supplementation combined with magnesium could reduce PMS symptoms in women. It is, therefore, possible that combining these two vitamins may be beneficial for some people.

Vitamin B6, or pyridoxine, is an essential water-soluble vitamin that plays an important role in many bodily functions. Signs of vitamin B6 deficiency can be varied and affect both physical and mental health. It is essential to maintain an adequate nutritional intake of vitamin B6 by eating foods rich in this vitamin, such as beef liver, poultry products, potatoes, legumes and wheat germ. In some cases, taking a vitamin B6 food supplements may be necessary to achieve the recommended nutritional intake, but it is important to consult a healthcare professional to determine your specific needs. In addition, it is essential not to exceed the recommended higher doses, as excessive doses of vitamin B6 can have undesirable effects.

Finally, vitamin B6 combines well with other nutrients, such as magnesium, to promote good health. Research continues in this area to provide valuable information on how these nutrients interact and can be used to improve overall health. It is, therefore, essential to maintain an adequate balance of vitamin B6 in our diet to support normal system functions and reduce fatigue, while promoting a healthy, balanced life.

Coralie Técher has spent seven years working as a journalist specialising in women’s issues. With a particular passion for beauty and well-being, she is committed to exploring natural self-care approaches. She keeps up to date with current research and trends and enjoys sharing relevant, reliable information with her readers.

Photo: Conner Ching on Unsplash