B-6 Pyridoxine
Summary
B-6 Pyridoxine: [DV ~ 2.4mg] {Half Life = 30 Days} Boosts both metabolism and the production of neurotransmitters such as serotonin, dopamine, and melatonin, enhancing brain communication ability and IQ. Aids in the conversion of ALA and the proper use of selenium in the body, allowing selenium to produce proper thyroid hormones. Deficiencies can cause alopecia (hair loss) and are often present in people with seizures. Reduces homocysteine levels. A poor gut microbiome with a B-6 deficiency can cause symptoms of autism.
B-6 Pyridoxine can be harmful in sustained large doses >30mg a day, which can lead to irritability and peripheral neuropathy.) Avoid ‘Pyridoxine hydrochloride’ as it contains formaldehyde.
Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is part of the B-vitamin family. It plays a crucial role in a variety of physiological functions and is essential for maintaining good health.
Chemical Structure
Pyridoxine is one of the three natural forms of vitamin B6, the other two being pyridoxal and pyridoxamine. The chemical structure of pyridoxine consists of a pyridine ring, with a hydroxymethyl group at the 4-position and a hydroxyl group at the 3-position.
Biological Functions
Amino Acid Metabolism: Pyridoxine is a coenzyme for many enzymes involved in amino acid metabolism. It assists in the synthesis of neurotransmitters, including serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA).
Hemoglobin Production: It is essential for the synthesis of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Gene Expression: Pyridoxine affects gene expression and plays a role in the synthesis of nucleic acids (DNA and RNA).
Neurotransmitter Synthesis: It aids in the production of neurotransmitters, which are critical for brain function and mood regulation.
Energy Production: Vitamin B6 is involved in the conversion of food into energy by participating in the metabolism of carbohydrates and fats.
Dietary Sources
Pyridoxine can be obtained from a variety of food sources, including:
Poultry, such as chicken and turkey
Fish, such as salmon and tuna
Starchy vegetables, such as potatoes
Non-citrus fruits, such as bananas
Fortified cereals and bread
Legumes, such as chickpeas and lentils
Nuts and seeds
Deficiency
Vitamin B6 deficiency can lead to several health issues, including:
Anemia: Due to impaired hemoglobin production.
Neurological Symptoms: Such as irritability, depression, and confusion.
Weakened Immune Function: As B6 is essential for the production of immune cells.
Dermatitis: Skin conditions such as rashes and cracks around the mouth.
Recommended Daily Allowance (RDA)
The RDA for pyridoxine varies by age, sex, and life stage:
Infants: 0.1-0.3 mg
Children (1-8 years): 0.5-1.0 mg
Adolescents (9-18 years): 1.0-1.3 mg
Adults (19-50 years): 1.3 mg
Adults over 50: 1.5 mg for women and 1.7 mg for men
Pregnant Women: 1.9 mg
Breastfeeding Women: 2.0 mg
Toxicity
Excessive intake of pyridoxine from supplements can lead to toxicity, though it is rare from food sources alone. Symptoms of vitamin B6 toxicity include:
Sensory neuropathy: Numbness and pain in the extremities.
Skin lesions.
Sensitivity to sunlight.
Nausea and heartburn.
Pyridoxine is a vital nutrient that supports many bodily functions, particularly in metabolism, neurological health, and immune response. Ensuring an adequate intake through a balanced diet can help maintain overall health and prevent deficiency-related conditions. However, it is important to avoid excessive supplementation to prevent toxicity.
High B-6 Foods (from highest to lowest, per 100 grams)
Nutritional Yeast [Non-Fortified] (60mg)
Cayenne Pepper (2.5mg)
Chilli Powder (2.1mg)
Paprika (2.1mg)
Chives (2mg)
Pistachios (1.7mg)
Garlic (1.2mg)
Salmon [Wild Caught] (0.6mg)
Salami [Nitrate Free] (0.6mg)
Hazelnuts (0.6mg)
Pork Chops (0.5mg)
Walnuts (0.5mg)
Jalapeno Pepper (0.4mg)
Chicken [Pasture Raised] (0.4mg)
Beef [Grass Fed] (0.4mg)
Cashews (0.4mg)
Bananas (0.4mg)
Avocados (0.3mg)
Shallots (0.3mg)
Sweet Potato (0.2mg)
Potatoes (0.2mg)
References
Clinic, C. (2024, May 13). Top 7 benefits of Vitamin B6. Cleveland Clinic. https://health.clevelandclinic.org/vitamin-b6
Virgolini, M. B., & Aschner, M. (2021). Molecular mechanisms of lead neurotoxicity. In Advances in neurotoxicology (pp. 159–213). https://doi.org/10.1016/bs.ant.2020.11.002
Vitamin B-6. (2023, August 10). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468
Vitamin B6. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-b6/
Vitamin B6 (Pyridoxine). (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/vitamin-b6-pyridoxine