Contents
1 What is vitamin B6 deficiency and how much vitamin B6 do you need every day?
2 Vitamin B6 deficiency symptoms
3 Causes of vitamin B6 deficiency
4 Vitamin B6 in food
Vegan vitamin B6 sources Animal vitamin B6 sources Drinking meals against vitamin B6 deficiency

What is vitamin B6 deficiency and how much vitamin B6 do you need every day?

Vitamin B6, also known as pyridoxin, is a water -soluble vitamin that plays an essential role in the human body. It is involved in numerous biochemical processes, especially in the metabolism of proteins, carbohydrates and fats. A Vitamin B6 deficiency occurs if the body does not receive enough of this important nutrient to maintain its normal functions.

The recommended daily supply of vitamin B6 varies depending on age and gender. Adult men need about 1.7 milligrams a day, while adult women need 1.5 milligrams a day. Pregnant and breastfeeding women have an increased need for vitamin B6 of 1.9 or 2.0 milligrams per day. It is important to meet these requirements in order to maintain an optimal state of health and prevent a potential deficiency.

Vitamin B6 deficiency symptoms

A vitamin B6 deficiency can manifest itself in a variety of ways and cause a number of symptoms. The most common signs of a vitamin B6 deficiency include:

  • Fatigue and exhaustion
  • Neurological symptoms
  • Dermatological problems
  • Weakened immune system
  • anemia

Causes of vitamin B6 deficiency

There are various factors that can contribute to a vitamin B6 deficiency:

  • Inadequate admission to the food: The main cause of a vitamin B6 deficiency is an inadequate supply of nutrition. A one -sided diet or the absence of certain food groups can increase the risk.
  • Malabsorption: Certain diseases of the gastrointestinal tract, such as celiac disease or inflammatory bowel diseases, can affect the body's ability to effectively absorb vitamin B6.
  • Interactions with medication: Some medication, especially certain antiepileptics and oral contraceptives, can interfere with the vitamin B6 metabolism and lead to a deficiency.
  • alcoholism: Chronic alcohol consumption can affect both the absorption and metabolism of vitamin B6 and increase the risk of a defect.
  • Old: Older people have a higher risk of a vitamin B6 deficiency due to a reduced food intake and a possibly restricted absorption ability.

Vitamin B6 in food

Here is an overview of the vitamin B6-rich foods (animal or herbal) with their average vitamin B6 content per 100 g:

Vegan vitamin B6 sources

Vegan vitamin B6 sources Vitamin B6 content per 100 g
1. Pistachios 1.7 mg
2. Sunflower seeds 1.3 mg
3. Knoblauch (raw) 1.2 mg
4. Shiitake mushrooms (dried) 1 mg
5. Sesame 0.8 mg
6. Plums (dried) 0.7 mg
7. Hazelnuts 0.6 mg
8. Walnuts 0.6 mg
9. Flax seeds 0.5 mg
10. Peanuts 0.5 mg

Animal vitamin B6 sources

Animal vitamin B6 sources Vitamin B6 content per 100 g
1. Turkey minced meat 1.1 mg
2. Tuna (cooked) 1 mg
3. Cattle liver (fried) 1 mg
4. Lamb liver (fried) 1 mg
5. Salmon (cooked) 0.9 mg
6. Chicken breast (cooked) 0.9 mg
7. Bell fillet steak (grilled) 0.8 mg
8. Pig fillet (grilled) 0.7 mg
9. Wellhorn snail (cooked) 0.7 mg
10. Octopus (cooked) 0.6 mg

Drinking meals against vitamin B6 deficiency

Drinking meals like that of Saturo can also contribute to the vitamin B6 supply. They contain a balanced combination of nutrients, including a defined amount of vitamin B6. Regular consumption of such astronaut food can help to cover the vitamin B6 requirement and to prevent a deficiency.

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Frequently asked questions

How does a B6 deficiency make itself felt?

Common symptoms of vitamin B6 deficiency are fatigue, mood swings and concentration problems. Physical signs such as a cracked tongue, rash, muscle cramps or nerve disorders such as tingling in the hands can also occur.

Where is there a lot of vitamin B6?

You can find vitamin B6 in many foods, especially in animal products such as pork, beef, salmon, tuna, poultry and eggs. Vegetable sources such as legumes, potatoes, nuts, yeast, bananas, avocados and spinach also contain a lot of vitamin B6.

Which medications cause vitamin B6 deficiency?

Medicines such as oral contraceptives (the pill), determined antiepileptics such as valproic acid and carbamazepine as well as the Parkinson's medication Levodopa can cause a vitamin B6 deficiency. Tuberculostatics such as Isoniazid and some rheumatism medication such as D-Penicillamine can also lower the vitamin B6 levels.

When do I need vitamin B6?

You need vitamin B6 continuously, because it is essential for many functions in your body. You need it for a healthy metabolism, the formation of red blood cells and the function of the nervous system. B6 also plays an important role for protein utilization and hormone balance. You have an increased need in times of stress, in pregnancy or if you drink a lot of alcohol.

Is vitamin B6 good for the psyche?

Yes, vitamin B6 can have a positive effect on your mental health. It plays an important role in the production of neurotransmitters such as serotonin and dopamine who regulate your mood. A lack of B6 is associated with symptoms such as irritability, fatigue and depression.

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