Vitamin B6 is an essential vitamin that the body cannot produce itself. Here you can read interesting facts about its effects and function.
vitamin B6 is a water-soluble vitamin that is part of many important functions. It helps the body to form red blood cells and produce energy, among other things. But what exactly is vitamin B6 and how does it work in the body?
What is vitamin B6?
Vitamin B6 is a collective term for certain chemical compounds that are similar or react in a similar way. As the Society for Applied Vitamin Research (GVF) reports, vitamin B6 occurs in three natural forms in food: pyridoxine, pyridoxamine and pyridoxal. “The active form of the vitamin, the coenzyme pyridoxal-5-phosphate (PLP), is particularly important for human metabolism,” says an information sheet from the GVF. PLP is involved in more than 60 functions in the body.
What effect does vitamin B6 have on the body?
According to the German Nutrition Society (DGE), vitamin B6 is involved in some metabolic processes. Vitamin B6 also regulates the homocysteine level in the blood. Homocysteine is an amino acid. If the levels are elevated, the risk of heart attacks or strokes can increase. According to the DGE, in addition to vitamin B6, vitamin B2, folate and vitamin B12 are also responsible for regulating homocysteine metabolism.
As the GVF reported, vitamin B6 supports the body in the following functions:
- Formation of neurotransmitters
- Formation of hormones
- Formation of red blood cells
- Formation of cells of the immune system
- Conversion of food into glucose
- Regulation of homocysteine levels
- Metabolism of amino acids
Function: Which health claims about vitamin B6 are permitted?
The market for food supplements (NEM) is booming. According to the German Food Association, around 241 million packs of food supplements were sold in 2022. Most consumers buy their NEMs either in food retailers (64 million packs) or in drugstores (109.9 million packs). With such high demand, it is not surprising that there are also many suppliers on the market. To ensure that consumers are not made empty promises in the end, the European Food Safety Authority has a table in which so-called “health claims”, health-related statements, are permitted for certain substances. Vitamin B6 is also included in the list. The GVF has translated and compiled the health claims. Here is the overview:
- vitamin B6 contributes to normal cysteine synthesis
- vitamin B6 contributes to normal energy metabolism
- vitamin B6 contributes to normal functioning of the nervous system
- vitamin B6 contributes to normal homocysteine metabolism
- vitamin B6 contributes to normal protein and glycogen metabolism
- vitamin B6 contributes to normal psychological function
- vitamin B6 contributes to normal red blood cell formation
- vitamin B6 contributes to the normal function of the immune system
- vitamin B6 helps reduce tiredness and fatigue
- vitamin B6 contributes to the regulation of hormone activity
The addition of “normal function” is important here. Those who already have a sufficient supply of vitamin B6 will generally not notice any positive effects when taking dietary supplements. Those who are undersupplied, on the other hand, should compensate for the deficiency. According to the consumer advice center, a deficiency “occurs almost exclusively in cases of malnutrition.”
What is the daily requirement of vitamin B6?
The amount of vitamin B6 you should take depends on your age and gender. According to the DGE, adult men should take 1.6 milligrams. Women need 1.4 milligrams a day. For pregnant and breastfeeding women, the daily requirement increases to 1.8 milligrams in the 2nd and 3rd trimesters and to 1.6 milligrams for breastfeeding women.
Which Groceries have a lot vitamin B6?
There are certain foods that are rich in vitamin B6. Offal in particular contains a lot of vitamin B6, but garlic, bananas and blueberries are also good sources of vitamin B for vegetarians.
Can too much vitamin B6 be harmful?
According to the consumer advice center, it is “hardly” possible to consume too much vitamin B6 through food. However, it is possible through food supplements. According to the Federal Institute for Risk Assessment, the maximum limit of 3.5 milligrams per day should be adhered to. As the consumer advice center reports, larger amounts of vitamin B6 are probably not “acutely toxic” according to current knowledge. However, according to the consumer advice center, if taken over a long period of time, there is a suspicion that the vitamin causes nerve disorders. In 2023, the previously applicable tolerable maximum amounts were therefore reduced.