Healthy Food

Vitamin B6: benefits, signs of a deficiency, needs


Vitamins and minerals are essential for the proper functioning of the body. They are involved in many vital processes. So we can’t do without it. They are found especially in food. In case of deficiency, taking supplements is recommended to maintain good health. Vitamin B6 is one of the vitamins not produced by the body and only present in food.



What is Vitamin B6?

Vitamin B6 is said to be water-soluble. In other words, it dissolves in water. It is present in many foods. To reap its benefits, foods can be eaten raw or cooked. Due to its water-soluble nature, vitamin B6 partially loses its properties when cooked in water. This is also the case in the event of exposure to UV rays. Vitamin B6 is heat sensitive.

Vitamin B6 plays an important role in the human body, especially for vitality. Its action on proteins releases the energy essential to the body’s good health. In combination with vitamin B9 and vitamin B12, it contributes to the formation of red blood cells. Finally, vitamin B6 also acts on the nervous system, in particular the production of hormones such as dopamine, serotonin, adrenaline.

What is Vitamin B6?

Vitamin B6 has many benefits for the body. In particular, it improves memory capacities. Due to its hormonal action, vitamin B6 would have a positive effect on disorders such as anxiety, premenstrual disorders, depression, etc. In people with alcoholism, vitamin B6 deficiency is common. Taking vitamin B6 supplements is therefore important to avoid health problems, especially in the event of alcohol withdrawal.

In addition, vitamin B6 is recommended for fighting hair loss and brittle nails. Indeed, it stimulates the production of keratin, a protein that guarantees the health of hair and nails. A dietary supplement of cystine B6 is the combination of an amino acid called cystine and B6. This combination is especially effective for people struggling with hair loss.


Why combine magnesium and vitamin B6?

Marine magnesium is known for its virtues on the nervous system and its notable action on fatigue and stress. Its particularity is that the digestive system accepts it better than another type of magnesium. As for the association with vitamin B6, it allows the body to better assimilate magnesium. A food supplement containing these two elements helps to effectively counter the effects of daily stress and temporary fatigue. As a cure, it helps to regain vitality.

What are the causes of excess vitamin B6?

An excess of vitamin B6 is found during a blood test. The latter will be prescribed by the doctor in case of observation of typical symptoms of an excess of vitamin B6 in the body, in particular numbness in the limbs or even difficulty in moving. The cause of excess vitamin B6 is an overdose. Hence the need not to self-medicate. Medical advice is essential to know the doses and duration of taking a vitamin B6 supplement. Excess vitamin B6 remains rare.

What are the vitamin B6 requirements?

According to the table of ANC (Recommended Nutritional Intakes), the daily doses of vitamin B6 vary according to the age and the state of health of the individuals. During her pregnancy, a pregnant woman needs 2 mg of B6 per day. Normally, the need is 1.5 mg for a woman and 1.8 mg for a man. The elderly should have a daily intake of 2.2 mg per day. Infants need 0.3 mg of B6 per day and young children 0.6 mg. From 4 to 19 years old, the daily requirement gradually increases from 0.8 to 1.8 mg. A blood test makes it possible to obtain the level of B6 in the blood and to diagnose a deficiency or an excess.

What foods are rich in vitamin B6?

Vitamin B6 is found in many foods. In fact, it is easier to obtain the recommended daily allowance without resorting to a dietary supplement. Cereals such as millet, wheat, rye contain many. But, beware, refined cereals have little. Care must therefore be taken to preferably choose foods rich in vitamin B6 to meet daily needs. Vitamin B6 is also present in fish and some meats. However, to derive all the virtues of vitamin B6, the cooking method has an important role. Remember that vitamin B6 is water-soluble and therefore partially loses its properties when cooked in water.

What are the risks in case of vitamin B6 overdose?

Vitamins and minerals are available over the counter, but their dosage is no less important. The advice of a doctor or pharmacist is essential to know the doses and the duration of the treatment according to each particular situation. This avoids an overdose which has side effects on the body. Taking 25 mg per day over several weeks can be responsible for an excess of vitamin B6 in the blood that is detrimental to health.

The most well-known symptoms are paresthesias: tingling, tingling, numbness. These unpleasant sensations are noted, among others, in the lower limbs. They can impair mobility and even prevent walking. Memory problems have also been identified. Muscle weakness is also one of the possible manifestations.

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