What is it?
Discovered in 1935, vitamin B6 was synthesized in a laboratory in 1939. Its various functions were discovered by scientists over the following years.
Although it is not synthesized by the body, vitamin B6, also called the pyridoxine, is an essential element for the functioning of the human body. This water-soluble vitamin, which belongs to the B group, breaks down into six active forms.
They include: pyridoxine, pyridoxamine, pyridoxine 5-phosphate, pyridoxamine 5-phosphate, pyridoxal and pyridoxal-5-phosphate or PLP. It is in this latter form that vitamin B6 compounds are converted after digestion and absorption.
To be properly assimilated, vitamin B6 requires the presence of all the other B-group vitamins in sufficient and appropriate amounts.
The body cannot build up stores of vitamin B6 in any form. Its intake is therefore essentially dietary. Fruits and vegetables provide the vitamin B6 supply in the form of pyridoxine, while animal products provide the following forms: pyridoxamine 5-phosphate and pyridoxal 5-phosphate.
This information is essential to adjust dietary intake and ensure adequate intake of this nutrient.
Role and benefits of vitamin B6
Vitamin B6 plays several essential roles in the body. The roles of vitamin B6 are:
- Participe à l’assimilation de la vitamine B12, du magnésium et à la synthèse d’acide chlorhydrique.
- Intervient dans le métabolisme des acides aminés et donc, dans la production de protéines.
- Constitue un élément précurseur de la synthèse d’hémoglobines, des globules rouges, de cellules immunitaires (anticorps) et de neurotransmetteurs (sérotonine, dopamine, noradrénaline). A ce titre, la vitamine B6 contribue à l’équilibre du système immunitaire, ainsi qu’au maintien de l’équilibre psychique et nerveux de l’individu.
- Assure la transformation du tryptophane en vitamine B3.
- Intervient également dans la production d’énergie nécessaire à l’organisme, à partir des composés glucidiques stockés dans les muscles (glycogène).
The therapeutic benefits attributed to vitamin B6 are:
- Diminution des symptômes prémenstruels (irritabilité, anxiété, douleurs abdominales et ballonnements).
- Diminution des nausées et vomissements, notamment dans le cadre du premier trimestre de grossesse.
- Prévention des maladies cardio-vasculaires (en association à la prise de vitamine B9 et B12).
There are dietary supplements fortified with vitamin B6 available for purchase. However, it is best to consult a doctor before taking any medication or starting vitamin B6 supplementation.
Symptoms of vitamin B6 deficiency
The deficiencies in vitamin B6 have an impact on the metabolism of amino acids and proteins, as well as on the various functions mentioned above.
Vitamin B6 deficiencies are generally observed in malnourished people or in those suffering from renal insufficiency.
Alcoholism, hyperthyroidism, as well as rheumatoid arthritis can also cause low vitamin B6 levels. The characteristic symptoms of deficiencies are:
- Anémie mégaloblastique : cette pathologie atteint les cellules souches, précurseurs des globules rouges
- Irritabilité
- État de confusion
- Chez les personnes alcooliques : glossite, soit une inflammation de la langue
- Fatigue
- Perte musculaire
- Dépression
- Altération des cellules cutanées
- Neuropathie périphérique : cette pathologie entraîne des douleurs au niveau des extrémités (mains, pieds…), difficultés à marcher
Recommended dietary intakes
Recommended daily intakes of vitamin B6 are easily met through diet. As with any nutrient, they vary depending on age, stage of growth, and the individual’s sex.
- Bébés de 0 à 1 an : 0,3 mg/jour
- Enfant âgé de 1 à 3 ans : 0,5 à 0,6 mg/jour
- Enfant âgé de 4 à 8 ans : 0,6 à 0,8 mg/jour
- Enfant âgé de 9 à 13 ans : 1 à 1,3 mg/jour
- Adolescent âgé de 13 à 15 ans : 1,2 à 1,5 mg/jour
- A partir de 16 ans : 1,5 à 1,8 mg/jour
- Femme enceinte ou qui allaite : 2 mg/jour
- Seniors (> 75 ans) : 2,2 mg/jour
Top 5 foods containing vitamin B6
Vitamin B6 is present in most foods, making it easy to obtain as part of a balanced diet.
Many breakfast cereals sold in supermarkets are fortified with vitamin B6. However, they are very high in sugar, so consume them in moderation. Here are our five favorite foods that contain vitamin B6.
1. Fatty fish
Rich in healthy fatty acids, oily fish such as mackerel, salmon, or tuna contain vitamin B6. Vitamin content ranges from 0.5 to 0.7 mg per 100 g of fish.
To be eaten at least twice a week, these fish are delicious grilled, steamed, or baked in parchment. They form the basis of balanced meals served with vegetables or starchy foods. A simple squeeze of lemon can enhance the flavor of your fish dishes without added fat.
2. Organ meats
Rich in iron and vitamin B9, organ meats such as veal, lamb, chicken, or heifer liver also contain vitamin B6.
With a content reaching 0.7 to 1.2 mg per 100 g, adding this food to your menu helps ensure the recommended daily vitamin B6 requirements are met, depending on your age.
Can be cooked grilled, in a pan, or in the oven, for a dish that is both tasty and light. If you are pregnant, it is best to avoid consuming organ meats.
3. Poultry
Turkey and chicken are low-calorie meats belonging to the poultry category. They are rich in vitamin B6 (about 0.6 g per 100 g of turkey or chicken breast).
Eating oven-grilled, skinless chicken or turkey breasts is the basis of a low-fat diet. Keep this in mind when preparing light dishes while enjoying the savory flavor of these meats.
You can serve them with a variety of vegetables and add an essential portion of starchy foods to avoid small hunger pangs in the afternoon or at night.
4. Potatoes
Baked potatoes contain 0.3 mg of pyridoxine per 100 g. Great news — there are a thousand ways to cook them!
Potatoes are the basis of delicious dishes like mashed potatoes, smashed potatoes, gratins, or soups. It’s up to you how to enjoy them. Added to a meal, a serving of mashed or smashed potatoes provides a good source of starchy foods.
5. Pistachios
Pistachios are generally eaten roasted as an aperitif. In this form, they provide about 1.4 g per 100 g.
However, they remain very high in calories. It’s therefore better to consume them in small quantities to benefit from their vitamin B6 content. An alternative is to add them to dishes and salads!
Good to know: wheat germ and brewer’s yeast are supplements rich in vitamin B6. Content: 1.4 mg per 100 g for the former and 2.6 mg per 100 g for the latter.
One last reminder: vitamin B6 is a water-soluble vitamin. To limit the loss of this nutrient during cooking, favor steaming, cooking en papillote, or baking.
Dangers, side effects and overdoses of vitamin B6
At high doses, vitamin B6 is neurotoxic, meaning that it damages brain cells, particularly those of the nervous system. The adverse effects observed in this case are:
- Des troubles de la mémoire
- Des perturbations neurologiques, voire une neuropathie
To prevent the occurrence of these conditions, specialists have established a daily dosage not to be exceeded. It corresponds to 5 mg in addition to the recommended daily intake for the age group. For a 13-year-old, for example, it would therefore range between 6.2 mg and 6.5 mg/day.
To reduce vitamin B6 overdoses, it is best not to take dietary supplements fortified with pyridoxine. If a deficiency is suspected, you should consult a doctor to avoid the onset of possible complications.
Symptoms of overdose generally disappear a few months after stopping supplementation.
