Vitamin B6

Vitamin B6 (pyridoxine) is involved in protein and amino acid metabolism, as well as in fat metabolism, insulin production, the formation of red and white blood cells, the synthesis of enzymes and other compounds in the body, regulates cell proliferation and differentiation, strengthens the immune system. Vitamin B6 is important for the functioning of the nervous system and the body's resistance to infections. This vitamin is necessary for the absorption of vitamin B12. Pyridoxine is needed to maintain hormonal balance in a woman's body and to alleviate premenstrual syndrome.

Pyridoxine deficiency is rare, but it can lead to skin changes, skin, mucous membrane, and tongue inflammations, cracked lips, fatigue, depression, and weakened immunity. Severe deficiency can disrupt liver and nervous system functions and the utilization of calcium, magnesium, and phosphorus.

During menstruation, due to pyridoxine deficiency, irregular bleeding and acne may occur. Many pregnant women experience nausea, edema, and disrupted utilization of calcium, magnesium, and phosphorus due to its deficiency. Insomnia and nervous disorders may also occur.

Pyridoxine is found in many products, in small amounts - in vegetables, fish, meat, dairy products, yeast, flour, and liver.

Natural sources of vitamin B6 include wheat germ, wholegrain bread, spinach, green beans, bananas, brewer's yeast, carrots, chicken, eggs, and sunflower seeds. A large portion of vitamin B6 is destroyed by cooking or baking food and exposure to ultraviolet light.

The recommended daily dose of vitamin B6 for men is 2 mg, for women - 1.8 mg per day, for pregnant women 1.9 mg, and for breastfeeding women - 2.5 mg of vitamin B6. To alleviate premenstrual syndrome - 50-100 mg of pyridoxine per day.

Higher intake is required when using contraceptives, antibiotics, antidepressants, and for athletes consuming protein-rich food.

Pyridoxine with folic acid is the most important vitamin during pregnancy.