Vitamin B-6 is a family of water-soluble compounds that includes pyridoxine, pyridoxal, and pyridoxamine. All three forms are found in foods. It is critical for a plethora of body functions and has been noted for its benefits in over a hundred health conditions. It is essential for hormonal balance, enzyme function, and a strong immune system.
Vitamin B-6, along with other B vitamins, is involved in the production of several body proteins and neurotransmitters. It is particularly indispensable to the action of amino acid neurotransmitters, like serotonin, dopamine, melatonin, and norepinephrine, which effect brain function. It is also involved in the metabolism of selenium, calcium, and magnesium. Severe deficiency of the nutrient is uncommon, though low levels are implicated in an increasing number of health problems. The incidence of these problems has risen in the past forty years, a likely result of an increased amount of Vitamin B-6 inhibitors in food and medicines.
This vitamin is strongly recommended for sufferers of premenstrual syndrome (PMS). A 1987 study showed than 150 milligrams reduced many PMS symptoms such as dizziness, nausea, poor mental performance and withdrawal from social activities or depression.1 Other studies have produced almost identical results. More is not necessarily better and it is important to limit the dosage of Vitamin B-6, probably to no more than 200 milligrams per day unless instructed by a physician.2
It is common for asthma patients to have impaired tryptophan metabolism and serotonin transport. This is possibly due to a decreased amount of Vitamin B-6. Research dating back to 1985 supports the use of Vitamin B-6 supplements to reduce the frequency and severity of asthmatic symptoms.3 Asthmatics being treated with the drug theophylline should note that this medication can inhibit Vitamin B-6.
The food additive monosodium glutamate (MSG), used often in Chinese cuisine, may be problematic to people deficient in Vitamin B-6. The vitamin is needed to metabolize MSG. A study conducted in 1981 indicated that Vitamin B-6 supplements can reduce the symptoms and side effects of so called ÒChinese Restaurant Syndrome.Ó4 One symptom is depression. Due to its function with brain neurotransmission of serotonin, it is not surprising that depressed persons are likely to have low levels of Vitamin B-6. Supplements of this nutrient have had a positive effect.
Vitamin B-6, in addition to folic acid and Vitamin B-12, is thought to lower the risk of heart disease. These nutrients can prevent an excess buildup of homocysteine, high levels of which can lead to atherosclerosis and eventually to cardiac arrest. Increased levels of homocysteine is also considered a risk factor for the development of osteoporosis in postmenopausal women. A 1995 study also found Vitamin B-6 to significantly lower systolic and diastolic blood pressure.5
Patients with carpal tunnel syndrome are often deficient in Vitamin B-6. This is a painful condition in which the median nerve between the bone and ligament in the wrist is compressed. Research in 1990 showed Vitamin B-6 may be a viable treatment for this condition, though benefits will occur slowly over time.6 Vitamin supplements may stand as a promising alternative to neurosurgery.
1 Lemoyne M, et.al., Amer J of Clin Nutr, 46:267-72, 1987.
2 Bartel P, Ubbink J, Delport R, et al: Vitamin B-6 supplementation and theophylline-related effects in humans. Am J Clin Nutrition 1994;60:93-99.
3 Reynolds RD and Natta CL, Depressed plasma pyridoxal-5-phosphate concentrations in adult asthmatics. Am J Clin Nutr 41, 684-688, 1985.
4 Folkers K, et al., Biochemical evidence for a deficiency of vitamin B-6 in subjects reacting to monosodium glutamate by the Chinese restaurant syndrome. Biochem Biophys Res Common 100, 972-977, 1981.
5 Ayback M, et al., Effect of oral pyridoxine hydrochloride supplementation on arterial blood pressure in patients with essential hypertension. Arzneim Forsch 45, 19-21, 1995.
6 Ellis JM, Folkers K, Clinical aspects of treatment of carpal tunnel syndrome with B-6. Annals NY Acad Sci 585, 302-320, 1990.
VITAMIN B-6: SOURCES
Available as:
1 From Griffith HW, Vitamins, Minerals, and Supplements.
VITAMIN B-6: PROVEN BENEFITS
What this vitamin does:
1 From Griffith HW, Vitamins, Minerals, and Supplements.
VITAMIN B-6: UNPROVED SPECULATED BENEFITS
1 From Griffith HW, Vitamins, Minerals, and Supplements.
VITAMIN B-6: SPECIAL CONSIDERATIONS
Miscellaneous information:
1 From Griffith HW, Vitamins, Minerals, and Supplements.
VITAMIN B-6: DEFICIENCY SYMPTOMS
1 From Griffith HW, Vitamins, Minerals, and Supplements.
VITAMIN B-6: UNPROVED SPECULATED SYMPTOMS
1 From Griffith HW, Vitamins, Minerals, and Supplements.
VITAMIN B-6: LAB TESTS TO DETECT DEFICIENCY
1 From Griffith HW, Vitamins, Minerals, and Supplements.
VITAMIN B-6: OPTIMAL LEVELS
5-200 mg.
VITAMIN B-6: MINIMUM DOSAGE
Recommended Dietary Allowance (RDA):
Estimate of adequate daily intake by the Food and Nutrition Board of the National Research Council, 1989. The therapeutic dose is between 50-100mg.
Age RDA
0-6 months 0.3mg
6-12 months 0.6mg
1-3 years 1.0mg
4-6 years 1.3mg
7-10 years 1.4mg
MALES
11+ 14 1.7mg
15+ 2.0mg
FEMALES
11-14 1.4mg
15-18 1.5mg
19+ 1.6mg
Pregnant +2.2mg
Lactating +2.1mg
VITAMIN B-6: WARNINGS AND PRECAUTIONS
Don't take if you:
Over age 55:
Pregnancy:
Breast-feeding:
Effect on lab tests:
Storage:
Others:
1 From Griffith HW, Vitamins, Minerals, and Supplements.
Signs and symptoms:
What to do:
1 From Griffith HW, Vitamins, Minerals, and Supplements.
Reaction or effect What to do
Doses of 200 mg/day can produce dependency, Discontinue megadoses gradually.
requiring need to continue to take high doses
(undesirable).
Large doses (2 to 6 grams of pyridoxine/day) Discontinue megadoses. Call
taken for several months are reported to doctor immediately.
cause severe sensory neuropathy with
unsteady gait, numb feet and hands, clumsiness.
Causes depression when taken Discontinue pyridoxine. Call doctor with oral contraceptive pills.1 when convenient.
1 From Griffith HW, Vitamins, Minerals, and Supplements.
1 From Griffith HW, Vitamins, Minerals, and Supplements.
©2009 65InAmerica.com