What is Vitamine B6
The breakdown and synthesis of amino acids, the building blocks of proteins, is impossible without vitamin B6. It’s a versatile vitamin that’s also involved in growth, blood production, the immune system, and the nervous system.
Functions of Vitamin B6
Blood sugar levels: Vitamin B6 is needed for the conversion of carbohydrate stores into glucose. Glucose ensures stable blood sugar levels between meals.
Fat metabolism: Vitamin B6 is important for the metabolism of fats, which ensures the rapid transmission of nerve impulses.
Protein synthesis: The metabolism of collagen, a protein important for skin, depends on vitamin B6. B6 is also involved in the formation of neurotransmitters such as serotonin and dopamine.
Foods rich in Vitamin B6
Meat, eggs, fish, grain products, potatoes, vegetables, and milk provide vitamin B6. B6 is sensitive to light and heat. A lot of B6 is also lost when boiling in water.
| Food Item | Quantity | Milligrams |
|---|---|---|
| Wheat germ | 100 g | 3.30 |
| Garlic | 100 g | 1.25 |
| Liver (calf) | 100 g | 0.90 |
| Potatoes | Medium | 0.70 |
| Bananas | Medium | 0.60 |
| Lentils | 100 g | 0.60 |
| Avocado | 100 g | 0.40 |
| Trout | 100 g | 0.35 |
| Spinach | 100 g | 0.20 |
Causes of deficiencies
Growth: Children need extra vitamin B6 during their growth phase, as does pregnancy and breastfeeding.
Ageing: Older people tend to eat a diet low in vitamin B6. They also process B6 less efficiently than younger people.
Pills: Pills can lower vitamin B6 levels and cause a deficiency.
Smoking: Smoking, like alcohol and coffee, negatively impacts vitamin B6 levels.
Diseases: Vitamin B6 deficiency is often a side effect of chronic diseases such as asthma, diabetes, kidney problems, and arthritis.
Applications
Atherosclerosis: Vitamin B6 has a threefold effect on preventing atherosclerosis. It reduces the tendency of blood platelets to clot, lowers LDL cholesterol, raises HDL cholesterol, and finally, B6 lowers homocysteine levels.
Arthritis: Vitamin B6 can be especially helpful if there is swelling in the finger joints.
Asthma: Vitamin B6 can reduce the number and severity of asthma attacks.
Anemia: Along with sufficient iron and vitamin A, B6 can treat anemia.
Carpal tunnel syndrome: A nerve disorder in the hands characterized by numbness, weakness, and pain can be treated with B6. This also applies to nerve disorders accompanied by a tingling and numb feeling in the arms or legs.
Hyperactivity: Hyperactive children benefit from vitamin B6.
Cramps: Along with magnesium, vitamin B6 is known for its antispasmodic properties.
Hormonal complaints: Along with folic acid and B12, vitamin B6 plays a role in hormone balance and the production of neurotransmitters and prostaglandins.
Consequences of a disturbed vitamin B6 balance
- Anemia.
- Increased risk of arteriosclerosis.
- Tingling sensation in hands and feet.
- Muscle cramps and tremors.
- Irritability, anxiety, insomnia.
Daily amount
Recommended daily amount of vitamin B6 (milligrams)
| Man | 1,5 |
| Women | 1,5 |
