Vitamin B6 (Pyridoxine) – The Feel Good Vitamin
Vitamin B6, or also known as pyridoxine, is one of the most important vitamins in the b-complex family. It participates in several enzymatic reactions involved in the metabolism of amino acids (the building blocks of protein) and essential fatty acids. As a result, it is needed for proper growth and for almost all our body functions. Vitamin b6 ultimately helps produce energy and lifting moods (makes you feel better).
Vitamin B6 is especially important to women, since it balances the female hormones and aids in the immune system.
In addition, it balances levels of sodium and potassium and promotes production of red blood cells. Finally, it has been studied for its ability to help prevent the conversion of cystine to the toxic element of homocysteine. Homocysteine has been shown to have harmful effects on the heart, so vitamin B6 may play a role in preventing heart disease.
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Food Sources
Eggs, chicken, fish, liver, kidneys, wheat germ, walnuts and peas.
Recommended Dosage
The Reference Daily Intake (RDI) is 2 mg.
Supplements
When used as a supplement, vitamin B6 is most commonly taken in doses of 25-50 mg. They should be stored in a dark, cool location. Vitamin B6 can be combined with other B-complex vitamins, as well as vitamin C.
Side Effects & Toxicity
Can be toxic in doses exceeding 2,000 mg.
Symptoms of Deficiency
Signs of deficiency include such things as nervousness, irritability, insomnia, osteoporosis and arthritis. Symptoms such as an inflamed tongue and rigid nails are also classic symptoms of vitamin B6 deficiency.
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