Vitamin B6 - Pyridoxine
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.
