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Benefits of Vitamin B6

Detailed Health Benefits of Vitamin B6

The benefits of vitamin B6 are to carry out a wide variety of functions within the body. Vitamin B6 helps with the function of more than 100 enzymes and is involved in many aspects of metabolism. The vitamin plays a very important role in processing amino acids, and is needed to make the hormones serotonin, melatonin, and dopamine. Both the nervous and immune systems need vitamin B6 to function efficiently. It is essential for normal brain development and function. Vitamin B6 helps increase the amount of oxygen carried by hemoglobin, thus helping with the blood cell production. Moreover, vitamin B6 assists in the balancing of sodium and potassium, and it helps the body convert carbohydrates or other nutrients to glucose which is used to produce energy.

It is rare to have a significant deficiency of B6. However, because of the limited variety in an alcoholic’s diet, alcoholics are more likely to have inadequate vitamin B6 intake. Also alcohol promotes the destruction and loss of vitamin B6. Since vitamin B6 is a water-soluble vitamin, it cannot be stored in the body. As such, a continuous supply of vitamin B6 should be part of your daily diet.

Major sources of vitamin B6 include fortified breads and cereal, whole grains, beans, vegetables (carrots, spinach, peas), potatoes, milk, cheese, eggs, fish (tuna, salmon), beef liver, meat, and poultry. Vitamin B6 can be found in some fruits, such as bananas and avocados. The Recommended Dietary Allowance (RDA) for Vitamin B6 is 1.3 mg/day for both males and females aged 19-50. This amount increases for those 51 years and older to 1.7 mg/day for males and 1.5 mg/day for females.

If you’re considering taking a vitamin B6 supplement consult with your doctor first and make sure your physician knows your diet and what other medication is being taken. Always remember that a lot of vitamins and minerals can be toxic when consumed in larger amounts than recommended and supplements can easily put you into these dose ranges if you’re already getting enough from natural sources.