Vitamin B6 - Pyridoxine: Explained

Though it has a multitude of uses, Vit B6 has received little importance compared to other vitamins.

How important is Vit B6:

• Essential for brain health - a deficiency can lead to confusion, irritability and depression

• Important for the immune system - as it supports the production of white blood cells and enhances biochemical processes

• Great for a healthy heart - helps lower blood pressure and, together with B12 and folic acid, helps reduce homocysteine levels (the toxic part of protein metabolism) which contribute to cardiovascular disease

• Helps with osteoporosis - a deficiency of B6 impairs cartilage growth and healthy bone formation

• Reduces inflammatory conditions - very important for osteoarthritis and Rheumatoid arthritis; high inflammatory markers such as ESR and CRP are observed in cases of B6 deficiency

• Helps with skin conditions - such as eczema; as B6 plays a significant role in the metabolism of steroid hormones, it also alleviates premenstrual acne
  

Good dietary sources include meats, fish, whole grains and bananas. Therapeutic doses are 50-200 mg, anything above may lead to toxicity such as tingling and nausea.

However, before jumping to supplements, some points to be aware of:

• A Magnesium deficiency prevents B6 from converting to its active form, so check Mg levels first.

• Antibiotics, smoking, asthma and birth control pills all contribute to B6 deficiency.

• B6 supplements are better absorbed as part of multi B complex.

• And as always, best to get B6 from foods.