Pyridoxine, or vitamin B6, is a micronutrient that performs various functions in the body because it is involved in various metabolic reactions, mainly those related to amino acids and enzymes, which are proteins that help regulate the body’s chemical processes. In addition, it also regulates the development and functioning reactions of the nervous system, protecting neurons and producing neurotransmitters, which are important substances that transmit information between neurons.
This vitamin is present in most foods and is also synthesized by the gut microbiota, the main sources of vitamin B6 being bananas, fish such as salmon, chicken, shrimp and hazelnuts, for example. In addition, it can also be found in supplement form, which can be recommended by the doctor or nutritionist in case of deficiency of this vitamin. See a list of foods rich in vitamin B6.
Vitamin B6 is important for health because it has several functions in the body, serving to:
Vitamin B6 acts as a coenzyme in various metabolic reactions of the body, participating in the production of energy acting in the metabolism of amino acids, fats and proteins. In addition, it is also involved in the production of neurotransmitters, important substances for the proper functioning of the nervous system.
Some studies indicate that vitamin B6 intake may reduce the onset and severity of PMS symptoms, premenstrual syndrome, such as changes in body temperature, irritability, lack of concentration and anxiety, for example.
PMS can occur due to the interaction of hormones produced by the ovaries with brain neurotransmitters, such as serotonin and GABA. B vitamins, including vitamin B6, are involved in the metabolism of neurotransmitters, so it is considered a coenzyme that acts on Serotonin production. However, more studies are needed to better understand the potential benefits of consuming this vitamin in PMS.
Some studies indicate that eating certain B vitamins, including B, may decrease the risk of heart disease because it reduces inflammation, homocysteine levels and inhibits free radical production. In addition, other studies indicate that pyridoxine deficiency can cause hyperhomochlorinemia, a condition that can damage the walls of the arteries.
In this way, vitamin B6 would be essential to promote the degradation of homocysteine in the body, preventing its accumulation in circulation and reducing the risk of cardiovascular disease.
However, more studies are needed to test this association between vitamin B6 and cardiovascular risk, as the results found are inconsistent.
Vitamin B6 is linked to regulating the immune system’s response to various diseases, including inflammation and various types of cancer, as this vitamin is able to mediate the signals of the immune system, thus increasing the body’s defenses.
Intake of vitamin B6 during pregnancy can help relieve nausea, dizziness and vomiting during pregnancy. Therefore, women should include foods rich in this vitamin in their daily life and use supplements only on the doctor’s recommendation.
Because vitamin B6 is related to the production of neurotransmitters, such as Serotonin, some studies indicate that intake of this vitamin decreases the risk of depression and anxiety. In addition, other studies also link vitamin B deficiency to high levels of homocysteine, a substance that can increase the risk of depression and dementia.
Intake of vitamin B6 can help reduce inflammation in rheumatoid arthritis and carpal tunnel syndrome, alleviating symptoms, as this vitamin acts as a mediator of the body’s inflammatory response.
The recommended intake of vitamin B6 varies by age and gender, as shown in the following table:
A healthy and varied diet provides adequate amounts of this vitamin for the body to function properly, and supplementation is only recommended if vitamin deficiency is diagnosed, and should be used according to the doctor or nutritionist. Here’s how to recognize vitamin B6 deficiency.