Written by Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is essential for many bodily functions. It is involved in the production of neurotransmitters, which are chemicals that transmit signals between nerve cells. Vitamin B6 is also involved in the production of red blood cells and the metabolism of carbohydrates, proteins, and fats.
Here are some of the key roles of vitamin B6 in the brain:
- Production of neurotransmitters: Vitamin B6 is involved in the production of several neurotransmitters, including serotonin, dopamine, and norepinephrine. These neurotransmitters play a role in mood, behavior, sleep, and pain perception.
- Brain development: Vitamin B6 is essential for the development of the brain and nervous system in infants and children.
- Cognitive function: Vitamin B6 is important for cognitive function, including memory, learning, and attention.
- Mood: Vitamin B6 deficiency has been linked to depression and anxiety.
- Pain: Vitamin B6 may help to relieve pain, such as migraine headaches.
Sources of vitamin B6:
Vitamin B6 is found in many foods, including:
- Fish: Salmon, tuna, and halibut are good sources of vitamin B6.
- Poultry: Chicken and turkey are good sources of vitamin B6.
- Beef: Beef is a good source of vitamin B6.
- Eggs: Eggs are a good source of vitamin B6.
- Dairy products: Milk, yogurt, and cheese are good sources of vitamin B6.
- Nuts and seeds: Almonds, peanuts, and sunflower seeds are good sources of vitamin B6.
- Whole grains: Whole grains, such as brown rice and oats, are good sources of vitamin B6.
- Fruits: Bananas and avocados are good sources of vitamin B6.
- Vegetables: Potatoes, carrots, and spinach are good sources of vitamin B6.
Recommended daily intake of vitamin B6:
The recommended daily intake of vitamin B6 for adults is 1.3 milligrams (mg) for women and 1.7 mg for men.
Deficiency of vitamin B6:
A deficiency of vitamin B6 can lead to a variety of symptoms, including:
- Anemia: Vitamin B6 is essential for the production of red blood cells.
- Depression: Vitamin B6 deficiency has been linked to depression.
- Irritability: Vitamin B6 deficiency can cause irritability and mood swings.
- Neuropathy: Vitamin B6 deficiency can cause nerve damage, which can lead to numbness and tingling in the hands and feet.
- Skin problems: Vitamin B6 deficiency can cause skin problems, such as dermatitis and cheilitis.
Treatment for vitamin B6 deficiency:
The treatment for vitamin B6 deficiency is to take vitamin B6 supplements or eat foods that are rich in vitamin B6.
Excess of vitamin B6:
It is very rare to get too much vitamin B6 from food. However, taking high doses of vitamin B6 supplements can cause side effects, such as:
- Peripheral neuropathy: High doses of vitamin B6 can damage the nerves in the hands and feet.
- Gingivitis: High doses of vitamin B6 can cause gingivitis, which is inflammation of the gums.
- Liver damage: High doses of vitamin B6 can damage the liver.
It is important to talk to your doctor before taking vitamin B6 supplements, especially if you have any health conditions.