Benefits:
Vitamin B6 (Pyridoxine) is used in processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behaviour. Hence, this vitamin is important in brain functions, such as elevating mood. Vitamin B6 (Pyridoxine) is required for the balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells. The Pyridoxine might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis.

Good sources:
Fruits- bananas, apricots, cantaloupe
Vegetables- avocado, carrots, spinach, yams
Meats- chicken breast, turkey breast, liver, kidney, pork loin, beef
Nuts-sunflower seeds, walnuts
Cereals-wheat germ, whole grains, oatmeal
Dairy products-eggs, butter, cheese
Legumes- garbanzo beans, brown rice
Fish - salmon, tuna
Peanut butter
Potatoes

Deficiency:
A deficiency in Vitamin B6 (Pyridoxine) could cause: nerve damage (neuropathy) and insomnia, irritability, skin changes (such as dermatitis and acne), asthma and allergies. Kidney stones may also appear.
Women in particular may suffer from severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when pyridoxine is in short supply and the person is on hormone replacement therapy or on birth control pills. Because vitamin B6 is needed to form red blood cells, deficiency can cause Anaemia.
Vitamin B6 deficiency can cause seizures, particularly in infants. Anticonvulsants may be ineffective in treating these seizures. Also, people taking – diuretics (water pills) or antibiotics may increase the risk of Vitamin B6 deficiency.

Side effects:
Supplementation should be controlled as extreme dosage, such as in excess of 2,000 mg per day, may cause neurological damage to the extremities.
People on medication for Parkinson’s disease should be careful about taking Vitamin B6 as it can inactivate L-dopa.
People taking Pyridoxine late at night sometimes experience very vivid dreams.

Daily Recommendation:
1.3 mg - 1.5 mg. for adults under age 50
1.5 mg. - 1.7 mg. for adults over the age of 50
1.9 mg for pregnant women
2 mg for breastfeeding women

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Tags | Pyridoxine, Vitamin B6