Vitamin B6

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions, including metabolism, nerve function, and red blood cell production. It is essential for the breakdown of proteins, carbohydrates, and fats, and is involved in over 100 enzyme reactions in the body.

Sources of Vitamin B6

Vitamin B6 is found in a variety of foods, including:

• Poultry
• Fish
• Organ meats
• Bananas
• Potatoes
• Fortified cereals
• Avocado
• Nuts and seeds

Functions of Vitamin B6

Vitamin B6 is involved in the following functions:

• Metabolism of amino acids
• Synthesis of neurotransmitters such as serotonin and dopamine
• Formation of hemoglobin
• Regulation of blood sugar levels
• Supporting immune function
• Converting tryptophan to niacin

Deficiency and Excess

A deficiency of vitamin B6 can lead to symptoms such as anemia, dermatitis, depression, confusion, and weakened immune function. On the other hand, excessive intake of vitamin B6 from supplements can lead to nerve damage and sensory neuropathy.

Recommended Intake

The recommended daily intake of vitamin B6 varies by age and gender. For adults, the recommended intake is 1.3-1.7 mg per day. Pregnant and breastfeeding women may require higher amounts.

Study Guide

When studying vitamin B6, be sure to focus on the following key points:

1. Functions of vitamin B6 in the body
2. Sources of vitamin B6
3. Recommended daily intake for different age groups
4. Deficiency symptoms and potential health risks of excessive intake
5. Role of vitamin B6 in metabolism, neurotransmitter synthesis, and immune function