B6 (pyridoxine) is a nutrient that forms part of the B-complex group of vitamins. It is a water-soluble vitamin that is essential for maintaining a healthy mind and body.
1. Uses of B6 (pyridoxine)
B6 (pyridoxine) is needed in assisting the growth of new cells and in helping the immune system. It is also required in balancing hormonal changes in a woman's body. B6 (pyridoxine) is used in the utilization and metabolism of carbohydrates, fats, and proteins. It also helps in controlling moods and behavior. B6 (pyridoxine) may also help children with learning difficulties and assist in the prevention of eczema, psoriasis, and dandruff.
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Pyrsidoxine has many other important functions. It also assists in the production of red blood cells and the balancing of potassium and sodium. It is thought to be connected with cancer immunity and the nucleic acids DNA and RNA. It also fights the formation of homocysteine--a toxic chemical that threatens the heart muscle. Vitamin B6 is also needed by the body to produce its own vitamin B3.
2. Vitamin B6 (pyridoxine) deficiency
Deficiency of vitamin B6 may lead to nervousness, irritability, insomnia, weakness, dermatitis, acne, allergies, asthma, and the appearance of kidney stones. Symptoms of deficiency may include an inflamed tongue, ridged nails, and bone changes (that can lead to arthritis and osteoporosis). Women who are in short supply of vitamin B6 may experience emotional PMS symptoms, premenstrual fluid retention, premenstrual acne, severe period pains, depression, mood swings, loss of sex drive, and nausea during early pregnancy.
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Vitamin B6 is usually depleted during hormone replacement therapy and when taking birth control pills, thus may require supplementation.
3. Food sources
Good food sources of pyridoxine include eggs, carrots, chicken, brewer's yeast, liver, fish, wheat germ, peas, kidneys, and walnuts. Pyridoxine should be taken with the rest of the B-complex vitamins and. It also works well with vitamin C, magnesium, potassium, sodium, linoleic acids, and fatty acids.
4. Recommended dosage
Based on the Recommended Dietary Allowance (RDA), the recommended dosage of vitamin B6 is 2 mg per day for both males and females. Extreme dosage of vitamin B5, particularly exceeding 2,000 mg per day, can cause neurological damage. Taking vitamin B5 supplementation at night, can result to having vivid dreams.
TIP: When buying vitamin supplements including vitamin B6, go with a manufacturer that strictly adheres to GMP standards. This will assure you that the product contains the right ingredients and in the right amount as indicated. This also ensures that the product contains no contaminants. Take note that vitamins supplements are not regulated by the FDA; thus, GMP compliance is highly recommended.
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