Health Tips | Benefits of Vitamins B6
All the B vitamins are important for producing energy and fighting infection and disease, but vitamin B6 play a role in cognitive function. Vitamin B6 helps make neurotransmitters needed for brain development, it role in our nervous system is very broad, and involves many aspects of neurological activity. One aspect focuses on the creation of an important group of messaging molecules called amines. The nervous system relies on formation of these molecules for transmission of messages from one nerve to the next. (The molecules can be classified as "neurotransmitters" for this reason.) Amines are one type of neurotransmitter in the nervous system. They are often made from parts of protein called amino acids, and the key nutrient for making this process happen is vitamin B6. Some of the amine-derived neurotransmitters that require vitamin B6 for their production include serotonin, melatonin, epinephrine, norepinephrine, and GABA.
vitamin B6 is required to minimize risk of unwanted inflammation in the body. It's not only the case that ample intake of vitamin B6 is associated with decreased risk of excessive inflammation; it's also the fact that individuals with chronic, excessive inflammation need increased amounts of vitamin B6 in their diet. Unless our dietary intake is sufficient to keep our blood levels of active B6 (pyridoxal-5-phosphate) optimal, we leave ourselves at risk for chronic health problems like type 2 diabetes, cardiovascular disease, and obesity, all of which share a component of chronic, unwanted inflammation.
The key role of vitamin B6 in the nervous system also results in many nerve-related symptoms when B6 is deficient. These symptoms can include convulsions and seizures in the case of severe deficiency. The critical role of vitamin B6 in the formation of red blood cells means that B6 deficiency can also result in symptoms of anemia, malaise, and fatigue. When anemia is exclusively related to B6 deficiency, it is usually classified as hypochromic, microcytic (pernicious) anemia.
Vitamin B6 may play a role in the prevention and/or treatment of the following health conditions:
Cardiovascular system conditions, including atherosclerosis, hyperhomocysteinemia, and hypertension
Nervous system conditions, including carpal tunnel syndrome, depression, diabetic neuropathy, autism and epilepsy
Skin conditions, including acne, eczema, and seborrheic dermatitis
Also linked to B6 status are alcoholism, adrenal function, asthma, HIV/AIDS, kidney stones, PMS, and vaginitis.
Food Sources provide vitamin B6:
Excellent sources of vitamin B6 include summer squash, bell peppers, turnip greens, shiitake mushrooms, and spinach.
Very good food sources of vitamin B6 include garlic, tuna, cauliflower, mustard greens, cabbage, crimini mushrooms, asparagus, broccoli, kale, collard greens, Brussels sprouts, cod, chard, calf's liver, green beans, winter squash, tomatoes, turkey, salmon, and leeks.
World's Healthiest Foods ranked as quality sources of vitamin B6 | |||
Food | Serving Size | Amount (mg) | World's Healthiest Foods Rating |
Spinach | 1 cup cooked | 0.44 | excellent |
Bell Peppers | 1 cup raw | 0.27 | excellent |
Turnip Greens | 1 cup cooked | 0.26 | excellent |
Summer Squash | 1 cup raw | 0.25 | excellent |
Mushrooms, Shiitake | 87 g | 0.25 | excellent |
Tuna | 4 oz-wt | 1.18 | very good |
Turkey | 4 oz-wt | 0.64 | very good |
Cod | 4 oz-wt | 0.52 | very good |
Banana | 1 each | 0.43 | very good |
Winter Squash | 1 cup baked | 0.33 | very good |
Collard Greens | 1 cup cooked | 0.24 | very good |
Garlic | 1 oz-wt | 0.22 | very good |
Leeks | 1 cup raw | 0.21 | very good |
Cauliflower | 1 cup raw | 0.20 | very good |
Brussels Sprouts | 1 cup raw | 0.19 | very good |
Kale | 1 cup cooked | 0.18 | very good |
Broccoli | 1 cup raw | 0.16 | very good |
Swiss Chard | 1 cup cooked | 0.15 | very good |
Mustard Greens | 1 cup cooked | 0.14 | very good |
Tomatoes | 1 cup raw | 0.14 | very good |
Green Beans | 1 cup raw | 0.14 | very good |
Asparagus | 1 cup raw | 0.12 | very good |
Chicken | 4 oz-wt | 0.68 | good |
Potatoes | 1 each baked | 0.54 | good |
Sunflower Seeds | 0.25 cup | 0.47 | good |
Halibut | 4 oz-wt | 0.45 | good |
Avocado | 1 cup | 0.38 | good |
Sweet Potato | 1 cup baked | 0.33 | good |
Yam | 1 cup baked | 0.31 | good |
Green Peas | 1 cup raw | 0.30 | good |
Onions | 1 cup raw | 0.19 | good |
Pineapple | 1 cup | 0.18 | good |
Carrots | 1 cup | 0.17 | good |
Cantaloupe | 1 cup | 0.12 | good |
Blackstrap Molasses | 2 tsp | 0.10 | good |
Grapes | 1 cup | 0.10 | good |
Cabbage | 1 cup raw | 0.09 | good |
Cayenne Pepper | 2 tsp | 0.09 | good |
Turmeric | 2 tsp | 0.08 | good |
Romaine Lettuce | 2 cups | 0.07 | good |
Eggplant | 1 cup raw | 0.07 | good |
Figs | 8 oz-wt | 0.06 | good |
Basil | 2 tsp | 0.06 | good |
World's Healthiest Foods Rating | Rule |
excellent | DV>=75% OR Density>=7.6 AND DV>=10% |
very good | DV>=50% OR Density>=3.4 AND DV>=5% |
good | DV>=25% OR Density>=1.5 AND DV>=2.5% |
Recommended intake of vitamin B6?
- 0-6 months: 100 micrograms
- 6-12 months: 300 micrograms
- 1-3 years: 500 micrograms
- 4-8 years: 600 micrograms
- Males 9-13 years: 1.0 milligram
- Males 14-50 years: 1.3 milligrams
- Males 51 years and older: 1.7 milligrams
- Females 9-13 years: 1.0 milligram
- Females 14-50: 1.2 milligrams
- Females 51 years and older: 1.5 milligrams
- Pregnant females of any age: 1.9 milligrams
- Lactating females of any age: 2.0 milligrams
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