All about vitamin B6 (pyridoxine)

Vitamin B6 is needed as a coenzyme for more than one hundred biochemical activities in the body. Coenzyme A is a substance that is needed to activate and secrete enzymes. Some of the functions of vitamin B6 include:

Amino acid metabolism: The body uses vitamin B6 to absorb amino acids and proteins in the intestines, and if a person is deficient in this vital vitamin, digestion and absorption of proteins and amino acids are impaired, people whose diets contain It is high in protein, such as athletes needing more vitamin B6.


Glycogen metabolism: Glycogen is a large molecule produced by the liver and stored between fat cells and muscle. Glycogen molecules store sugar to release it to the body when needed to convert it into energy.

For example, when you do not eat for a long time, your blood sugar drops and your body uses the sugar stored in glycogen molecules to provide the energy it needs.

Glycogen metabolism means the production of glycogen molecules, storage and release of sugar from them, and all these steps require a sufficient amount of vitamin B6.

Helps produce red blood cells and hemoglobin: Vitamin B6 is needed to make red blood cells and hemoglobin with the help of other nutrients such as iron, vitamin B12, and folic acid. Red blood cells are responsible for carrying oxygen from the lungs to all cells. Are responsible for the body. Vitamin B6 deficiency impairs red blood cell production and causes anemia.


Production of nucleic acids (DNA and RNA): Nucleic acid is a long molecule made of smaller molecules called nucleotides and was first discovered in 1968 by a young Swiss physician.

At the core of every cell are molecules that store genetic information called DNA. All information related to a cell, such as function, shape, life, etc., is recorded in DNA, which defines the nature of a cell. Vitamin B6, along with other nutrients such as zinc, is needed to produce nucleic acids.

Other functions of vitamin B6:

Vitamin B6 helps metabolize proteins, carbohydrates and convert them into energy.

Vitamin B6 is used to produce many chemicals in the body, including the hormones insulin and adrenaline, neurotransmitters, many enzymes such as digestive enzymes, histamine, dopamine and many more.

Vitamin B6 plays an important role in the activity of the immune system, central nervous system and brain, and its deficiency is associated with neurological and behavioral reactions such as memory loss, anger and aggression, confusion, depression and so on.


Adequate amounts of vitamin B6 are needed to absorb vitamin B12 through the gastrointestinal tract, meaning that vitamin B6 deficiency can lead to vitamin B12 deficiency.

Vitamin B6, with the help of folic acid and vitamin B12, reduces the amount of a substance called homocysteine ​​in the body. Homocysteine ​​is an amino acid that in high amounts increases the risk of heart disease, including heart attack.

Tryptophan metabolism: Tryptophan is an essential amino acid that calms the central nervous system and prepares the body for sleep, and vitamin B6 helps produce it. Vitamin B6 also converts tryptophan to serotonin, which plays an important role in the sleep process and relaxation of the central nervous system. People who do not get enough vitamin B6 from their diet experience symptoms such as insomnia, restlessness, anxiety and so on.

As mentioned, more than 100 biochemical activities in the body require vitamin B6, only a few of which were mentioned.


Daily body needs for vitamin B6:

Adult men and women between the ages of 19 and 50 need 1.3 mg daily, men and women over 50 need 1.7 mg daily, and pregnant and lactating women need 2 mg of vitamin B6 daily.

Symptoms of Vitamin B6 Deficiency:

Vitamin B6 deficiency can impair the functioning of the central nervous system and cause symptoms such as decreased memory and concentration, confusion, insomnia, depression, anger, increased violence, and more.

Vitamin B6 deficiency also causes skin problems such as inflammation and itching of the skin, inflammation of the tongue, pests and sores in or around the mouth.

Other symptoms of vitamin B6 deficiency include muscle weakness, extreme tiredness, anemia, and digestive problems.

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Food sources of vitamin B6:

Chicken, liver, offal, fish, bananas, soy, walnuts, hazelnuts, cauliflower, broccoli, potatoes, and wheat germ are all good sources of vitamin B6.

Remember that vitamin B6 is lost to heat and you should not cook foods containing it for a long time.

People who drink a lot of alcohol, tea and coffee, birth control pills and anti-depressant, aspirin are more prone to vitamin B6 deficiency.

Exercise and physical activity, high-protein diets also increase the body's need for vitamin B6.

Vitamin B6 supplements:

Vitamin B6 is found in many dietary supplements, including B-complex pills, a variety of multivitamins, and even independently.

Note: Do not use more than 25 mg of vitamin B6 for a long time, taking high doses of vitamin B6 in the form of dietary supplements can disrupt the central nervous system and cause symptoms similar to a deficiency of this vitamin.

 Be sure to consult a specialist before using dietary supplements.