What is vitamin B6 deficiency and how much vitamin B6 do you need every day?
A vitamin B6 deficiency is when your body is not sufficiently supplied with the essential B vitamin vitamin vitamin B6 (pyridoxine). Vitamin B6 is essential for numerous metabolic processes, in particular for protein and amino acid metabolism, the formation of neurotransmitters and the regulation of homocysteine levels. It is also involved in the formation of red blood cells and energy metabolism.
The recommended daily dose of vitamin B6 for adults is 1.2 to 1.5 milligrams. Pregnant and breastfeeding women have an increased requirement of 1.9 to 2.0 milligrams per day. Seniors and people with chronic illnesses such as diabetes or chronic stress also often need more vitamin B6.
Vitamin B6 deficiency symptoms
Vitamin B6 deficiency can manifest itself in a variety of ways and cause a range of symptoms. The most common signs of vitamin B6 deficiency include:
- Fatigue and exhaustion
- Neurological symptoms
- Dermatological problems
- Weakened immune system
- Anaemia
Vitamin B6 deficiency causes
The most common cause of vitamin B6 deficiency is insufficient dietary intake. People are particularly at risk of vitamin B6 deficiency:
- Older people over the age of 50
- Pregnant and breastfeeding women
- People with an unbalanced diet
- People with chronic gastrointestinal diseases such as Crohn's disease or ulcerative colitis
- Alcoholics
- Patients with autoimmune diseases such as rheumatoid arthritis
- People, who are exposed to very high levels of stress
In addition, taking certain medications can impair the absorption and utilisation of vitamin B6 in the body. These include some antibiotics, antiepileptic drugs, Parkinson's medication, contraceptives and anti-tuberculosis drugs.
Vitamin B6 in food
There are many good sources of vitamin B6, both plant and animal-based. Here is an overview of the 10 foods richest in vitamin B6 (plant or animal) with their average vitamin B6 content per 100 g:
Vegan sources of vitamin B6
Vegan sources of vitamin B6: Vitamin B6 content per 100 g
1. Pistachios: 1.7 mg
2. Sunflower seeds: 1.3 mg
3. Garlic (raw): 1.2 mg
4. Shiitake mushrooms (dried): 1 mg
5. Sesame: 0.8 mg
6. prunes (dried): 0.7 mg
7. hazelnuts: 0.6 mg
8. walnuts: 0.6 mg
9. linseed: 0.5 mg
10. peanuts: 0.5 mg
Animal sources of vitamin B6
Animal sources of vitamin B6: Vitamin B6 content per 100 g
1. Minced turkey: 1.1 mg
2. Tuna (cooked): 1 mg
3. Beef liver (roasted): 1 mg
4. Lamb liver (roasted): 1 mg
5. Salmon (cooked): 0.9 mg
6. Chicken breast (cooked): 0.9 mg
7. Beef fillet steak (grilled): 0.8 mg
8. Pork fillet (grilled): 0.7 mg
9. Whelk (cooked): 0.7 mg
10. Octopus (cooked): 0.6 mg
However, the bioavailability of vitamin B6 from food can vary. The vitamin B6 contained in plant-based foods in particular is not always readily available, as it can be bound to fibre or other compounds. Heating and processing foods can also result in the loss of some of the vitamin B6 content.
Preventing vitamin B6 deficiency by drinking nutrition
Drinking meals such as those from Saturo can also contribute to the supply of vitamin B6. They contain a balanced combination of nutrients, including a defined amount of vitamin B6. Regular consumption of such astronaut food can help to cover vitamin B6 requirements and prevent a deficiency.
Frequently asked questions
How does a B6 deficiency manifest itself?
Frequent symptoms of vitamin B6 deficiency are tiredness, mood swings and concentration problems. Physical signs such as a cracked tongue, skin rash, muscle cramps or nerve disorders such as tingling in the hands can also occur.
Where is there a lot of vitamin B6?
Vitamin B6 can be found in many foods, especially in animal products such as pork, beef, salmon, tuna, poultry and eggs. Plant sources such as pulses, potatoes, nuts, yeast, bananas, avocados and spinach also contain plenty of vitamin B6.
Which medications cause vitamin B6 deficiency?
Medications such as oral contraceptives (the pill), certain antiepileptic drugs such as valproic acid and carbamazepine and the Parkinson's drug levodopa can cause a vitamin B6 deficiency. Tuberculostatics such as isoniazid and some rheumatism medications such as D-penicillamine can also lower vitamin B6 levels.
When do I need vitamin B6?
You need vitamin B6 all the time 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 functioning of the nervous system. B6 also plays an important role in protein utilisation and hormone balance. You have an increased need in times of stress, during 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, which regulate your mood. A deficiency of B6 is associated with symptoms such as irritability, fatigue and depression.
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Sources
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