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Vitamin B6 is needed for a variety of metabolic reactions and is also essential for blood formation, the nervous system and immune defence. Since the body cannot produce vitamin B6 itself, it must be taken in with food. In this blog you will learn what vitamin B6 does for the human organism and how you can counteract a deficiency.
Table of contents:
The positive effect of vitamin B6 in the body
Vitamin B6 consists of three different compounds: pyridoxine, pyridoxal and pyridoxamine. All three compounds occur in nature and are able to transform into the other form during metabolism.
The vitamin is involved in many metabolic processes, the conversion of proteins and the development of nerve connections. Vitamin B6 influences certain hormone activities and fat metabolism. It contributes to the formation of neurotransmitters in the nervous system and ensures a regulated function of the immune system. Vitamin B6 serves to break down the amino acid homocysteine, which is associated with heart attacks, strokes and arteriosclerosis. The human organism cannot produce vitamin B6 itself, so it must be taken in through food. Like all B vitamins, vitamin B6 is water-soluble. In addition, heat and daylight can impair its effect.
Development of a vitamin B6 deficiency
A national consumption study shows that 12% of men and 13% of women do not manage to consume the recommended daily amount of vitamin B6. Especially pregnant or breastfeeding women and people suffering from kidney disease, are significantly more affected by vitamin B6 deficiency due to their increased vitamin requirements and should therefore pay more attention to their diet and sufficient supply.
A vitamin B6 deficiency can be caused by
- a reduced ability to absorb the vitamin (e.g. due to a disorder of fat digestion)
- a long lasting wrong diet or nutrition
- a predominantly vegan or vegetarian lifestyle
- the long-term use of certain drugs (such as antidepressants)
- chronic liver damage
- massive underweight
Symptoms & effects of vitamin B6 deficiency
- Growth disorders
- Susceptibility to infections
- Gastrointestinal problems
- Lacerations in the corners of the mouth
- increased menstrual cramps in women
- Dysfunctions of the liver and nervous system
- Cramps and tremors
The correct dosage of vitamin B6
The German Society for Nutrition (DGE) recommends a daily intake of the vitamin of 1.4 mg for women and 1.6 mg for men. Dosage and daily requirement can vary in certain life situations such as pregnancy or while nursing. Height, weight and sex play an important role in the calculation of requirements. The daily protein turnover and the person's medical history (for example a chronic underlying disease) are also of great importance. meaning.
How can I cover my vitamin B6 requirements through food?
Vitamin B6 is one of the vitamins that are present in many animal and plant foods.
A high occurrence of the vitamin is mainly found in these foods: (Vitamin B6 in mg per 100g)
- Beef 0,50 mg
- Chicken 0,50 mg
- Curd cheese 0,08 mg
- egg 0,12 mg
- Potatoes 0,30 mg
- Carrots 0,30 mg
- Brussels sprouts 0,30 mg
- Lobster 1,0 mg
- Salmon 0,98 mg
- Bran 0,70 mg
- Natural rice 0,3 mg
- Soybeans 1 mg
- Lentils 0,60 mg
Cover your vitamin B6 requirements with vitamin B6 capsules or vitamin B6 tablets
If you have a balanced diet, do a lot of sport or are unable to ensure a daily supply of vitamin B6 through your diet, you can take vitamin B6 capsules or vitamin B6 tablets as an alternative. Vitamin B6 tablets are often sold in local pharmacies, drugstores and supermarkets. However, in many cases these are produced with artificial additives or manufactured abroad. Vitamin B6 capsules, on the other hand, in many cases contain the active ingredient in a vegetable cellulose shell and can be produced without fillers. In contrast to vitamin B6 tablets, vitamin B3 capsules can be produced with significantly fewer additives. We therefore recommend buying vitamin B6 capsules with the bioactive form pyridoxine HCL. It is also important that the vitamin B6 preparation is manufactured in Germany to ensure a consistently high quality.
Vitamin Owl ® Vitamin B6 capsules
In our online shop you will find our vitamin B6 capsules from Vitamineule®, which are completely free of artificial additives. Our Vitamin Owl ® Vitamin B6 capsules contain a total of 25mg of pure pyridoxine HCL per capsule. Each can contains 90 capsules. In addition to fast & free shipping, we offer a voluntary six-month return guarantee for all products. Our Vitamin Owl® Vitamin B6 capsules are suitable for both vegans and children.
Vitamin B6 is involved in many metabolic processes, the conversion of proteins and the development of nerve connections. It contributes to the formation of neurotransmitters in the nervous system and ensures a regulated function of the immune system. Like all B vitamins, vitamin B6 is water-soluble. In addition, heat and daylight can impair its effect. The German Society for Nutrition (DGE) recommends a daily intake of the vitamin of 1.4 mg for women and 1.6 mg for Men. Always make sure that you include enough vitamin B6-containing foods in your diet to avoid a deficiency. If you suffer from a vitamin B6 deficiency, it can be prevented with the help of dietary supplements can be fixed. Vitamin B6 tablets or vitamin B6 capsules are particularly suitable for this purpose.