
Vitamin B6, also known as pyridoxine, is a vital nutrient your body needs for many functions. It is water-soluble, which means your body does not store it. To maintain good health it is important to supply vitamin B6 from your diet or supplements. In this blog, we will discuss vitamin B6 foods, its uses, benefits, and more.
What is Vitamin B6?
Vitamin B6 plays a crucial role in our body for many functions and is a part of the vitamin B-complex family. It helps our body with brain development, keeps immune function strong, and supports over 100 enzyme reactions. likewise, it is very important for breaking down proteins, carbohydrates, and fats into energy.
Why Do You Need Vitamin B6?
Our body needs vitamin B6 for various reasons. Some of the important reasons are:
- Brain Health: Vitamin B6 helps our body to produce neurotransmitters that regulate mood and support brain function.
- Improved Immunity: Our body must have a healthy immune system to fight infections and vitamin B6 supports the immune system.
- Energy Production: This vitamin helps to break down the food into energy and keeps the body active throughout the day.
- Blood Sugar Regulation: It helps our body to maintain healthy blood sugar levels which is important for overall well-being.
- Hemoglobin Production: Vitamin B6 assists our body with hemoglobin production which is the protein in red blood cells (RBCs) that carries oxygen.
Vitamin B6 Rich Foods
It is always the best way to get vitamin B6 through natural food sources. Here are some of the best vitamin B6 foods:
- Animal-Based Sources: Chicken, turkey, salmon, tuna, and beef liver
- Plant-Based Sources: Bananas, potatoes, spinach, avocado, chickpeas, and nuts like walnuts and pistachios
- Fortified Foods: cereals and plant-based milk like almond and soya milk
Benefits of Eating Vitamin B6 Foods
Adding vitamin B6 sources to your meal can offer you various health benefits. Benefits like:
- Boost Mood: It helps in the production of serotonin which is a chemical messenger that affects mood, memory, and other bodily functions.
- Supports Heart Health: This vitamin helps to reduce homocysteine levels which lowers the risk of heart disease.
- Reduces PMS Symptoms: It can help women ease premenstrual syndrome symptoms like mood swings and bloating.
- Improves Sleep: It helps in producing melatonin (a hormone that regulates sleep)
- Support Skin Health: Vitamin B6 benefits your skin by reducing inflammation and dryness.
How Much Vitamin B6 Do You Need?
The recommended Vitamin B6 dosage depends on your age and gender. Here’s a quick guide:
- Children (1-8 years): 0.5-1 mg per day
- Teens (9-18 years): 1-1.3 mg per day
- Adults (19-50 years): 1.3 mg per day
- Older Adults (51+ years): 1.7 mg per day for men, 1.5 mg per day for women
- Pregnant Women: 1.9 mg per day
- Breastfeeding Women: 2 mg per day
What Happens When You Lack Vitamin B6?
Vitamin B6 deficiency can cause several health issues. Here are some of the common symptoms:
- Fatigue
- Irritability or mood changes
- Cracked lips and sore tongue
- Weak immune function
- Numbness or tingling in hands and feet
Vitamin B6 Supplements
If you are not getting enough from food sources then vitamin B6 supplements will be the best alternative to fulfill your daily needs. You can find vitamin B6 tablets or multivitamins that include it. You can buy it from our supplement store Vitamin Nepal at the best price in Nepal. We sell genuine and reputed brands’ products. It is recommended that always consult a healthcare provider before starting any supplements and for the right dosage.
Foods vs. Supplements: Which Is Better?
Food is the best way to get nutrients but supplements can help if you have:
- A medical condition that affects your nutrient absorption
- A restricted diet
- Increased needs during pregnancy
Can You Have Too Much Vitamin B6?
Excessive intake can cause side effects like nerve damage, nausea, and sensitivity to sunlight. Always stick to the recommended dosage to avoid these problems.
Conclusion
In conclusion, vitamin B6 is important for maintaining energy, brain health, and immunity. Eating a variety of vitamin B6 foods and knowing when to consider supplements ensures your body gets this important nutrient.
Additionally, always follow a good diet or consult a healthcare professional if you think you might have a deficiency. Take care of your health today by adding vitamin B6-rich foods to your meals and your body will thank you for this step.
To fill your nutritional gaps, you might want to explore Vitamin and mineral supplements in Nepal for a complete health boost.
You can order directly by calling us.
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