The effects of vitamin B6
Vitamin B6 is a water-soluble vitamin of the B group, also known as pyridoxin. It is mainly used as a coenzyme after being metabolized by the human body. It is an indispensable factor for the production of hundreds of cell enzymes.
For example, it is needed for the production and metabolism of amino acids, neurotransmitters, heme, fatty acids, and glycogen.
What are the symptoms of vitamin B6 deficiency
Generally, severe vitamin B6 deficiency is not common, unless it is a serious imbalance of diet and metabolism (such as alcoholics). Mild to moderate deficiency is more common in the elderly and children, and some drugs may also inhibit the absorption of vitamin B6.
Common lack of B6 symptoms include irritability, melancholy, mouth ulcers, tongue inflammation, muscle weakness, nervousness, difficulty concentrating, etc.
Which foods are rich in vitamin B6
Common sources of vitamin B6 include whole grains, bananas, avocado, beef, chicken, fish, eggs, milk, potatoes, vegetables, carrots, etc.
The structure of vitamin B6 is relatively unstable, and modern people have poor eating habits, which can easily cause the loss of vitamin B6. Modern people often choose processed foods for convenience, such as canned food, instant noodles, etc.; or for convenience to heat food multiple times. For example, eat instant food, microwave food, etc.; and love to eat fast-fried or deep-fried food, such as fried chicken, salted chicken, etc.
Excessive processing and heating have long lost vitamin B6. Therefore, it is best to choose more food prototypes in the diet, such as bananas; and discard reprocessed foods. For office workers who are usually busy at work, if they can only eat microwave food at a convenience store at noon, it is best to add a bowl of whole grain foods such as brown rice, oats or sweet potatoes during dinner or any meal to supplement vitamin B6.
Benefits of vitamin B6
Vitamin B6 gives you good skin condition
Every winter, the number of patients with seborrheic dermatitis will increase significantly. There are many reasons, one of which is the lack of vitamin B6.
Vitamin B6 can make the secretion of skin oil glands function normally, and improve skin diseases such as eczema, seborrheic dermatitis and atopic dermatitis.
Vitamin B6 gives you good mood
Vitamin B6 is also related to the synthesis of hemoglobin. If the intake is insufficient, hemoglobin deficiency is likely to occur and anemia will occur. Vitamin B6 is more helpful in the synthesis of neurotransmitters, such as serotonin, dopamine, etc., if lacking, it is prone to depression, melancholy, lethargy, fatigue and other phenomena have an impact on the body and mind.
Vitamin B6 can reduce the symptoms of premenstrual syndrome and menopausal syndrome
Vitamin B6 can alleviate the symptoms of premenstrual syndrome and menopause syndrome, and is also helpful for infertility. Therefore, it is regarded as a “female vitamin”. If it is lacking, it is prone to premenstrual syndrome, emotional ups and downs, breast tenderness and other discomforts.
Prevention and treatment of anemia
It can prevent and treat anemia by assisting the production of hemoglobin. Hemoglobin is a protein that transports oxygen to cells. When hemoglobin is low, your cells cannot get enough oxygen. As a result, you may develop anemia and feel weak or tired.
Studies have found that low vitamin B6 content is associated with anemia, especially in pregnant women and women of childbearing age.
However, vitamin B6 deficiency is rare in most healthy adults, so studies on the use of B6 to treat anemia are limited. Another study found that supplementing 75 mg of vitamin B6 daily during pregnancy can reduce the symptoms of anemia in 56 pregnant women who did not respond to iron treatment.
May help treat nausea during pregnancy
Vitamin B6 has been used to treat nausea and vomiting during pregnancy for decades.
In fact, it is an ingredient in an antiemetic drug (Diclegis), which is a drug commonly used to treat morning sickness.
Researchers are not entirely sure why vitamin B6 helps relieve morning sickness, but this may be because proper B6 plays a vital role in ensuring a healthy pregnancy.
A study of 342 women 17 weeks before pregnancy found that compared with placebo, supplementation of 30 mg vitamin B6 per day can significantly reduce nausea after 5 days of treatment.
Another study compared the effects of ginger and vitamin B6 on reducing nausea and vomiting in 126 pregnant women. The results showed that taking 75 mg of B6 daily can reduce nausea and vomiting symptoms by 31% after four days. These studies show that even if the duration is less than a week, vitamin B6 can still effectively treat morning sickness.
Conclusion: Both ginger and vitamin B6 were effective for treatment of nausea and vomiting in pregnancy. Moreover, ginger was more effective than vitamin B6. Side effects from ginger were reported to be minor and did not need any treatment.
If you are interested in taking B6 as a morning sickness medicine, please talk with your doctor before starting any supplements.
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