Vitamin B6

Vitamin B6 (pyridoxine) is involved in the metabolism of proteins and amino acids, 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 required for the absorption of vitamin B12. Pyridoxine is necessary to maintain hormone balance in a woman's body and to alleviate premenstrual syndrome.

Lack of pyridoxine is rare, but deficiency can cause changes in the skin, inflammations of the skin, mucous membranes, and tongue, cracked lip corners, fatigue, depression, and weakened immunity. Severe deficiency disrupts liver and nervous system functions and the utilization of calcium, magnesium, and phosphorus.

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

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

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

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.

More is needed when using contraceptives, antibiotics, antidepressants, as well as for athletes consuming protein-rich foods.

Pyridoxine with folic acid is among the most important vitamins during pregnancy.