What is Vitamin B6?
Vitamin B6 is a term that refers to a group of six chemically similar compounds, i.e. vitamers. (5)
Vitamin B6 is a type of B vitamin. (5)
What does vitamin B6 do?
Vitamin B6 breaks down homocysteine. (1)
inhibits the formation of AGEs (2)
may help with morning sickness (4)
may help with PMS (4)
may help sideroblastic anemia (4)
pyridoxal 5′-phosphate serves as a coenzyme in more than 140 enzyme reactions in amino acid, glucose, and lipid metabolism (5)
Plants synthesize pyridoxine as a means of protection from the UVB radiation of sunlight, and to participate in the synthesis of chlorophyll. (5)
What foods contain vitamin B6?
fish (2, 4)
chicken (2)
whole grain products (2)
poultry (4)
potatoes (4)
chickpeas (4)
Bananas (4)
fortified cereals (4)
What are types of vitamin B6?
phosphorylated derivatives of:
pyridoxine 5′-phosphate is a phosphorylated derivative of pyridoxine (PN) (3,5)
pyridoxal 5′-phosphate is a phosphorylated derivative of pyridoxal (5)
pyridoxamine 5′-phosphate (PMP) is a phosphorylated derivative of pyridoxamine (5)
dietary supplements:
pyridoxine pydrochloride (5)
Vitamin B6 and Humans
How is vitamin B6 produced?
There is some absorption of the vitamin produced by intestinal bacteria, but it is not sufficient to meet the needs. (5)
Animals cannot synthesize any of the various forms of vitamin B6, hence must obtain it via diet. (5)
Deficiency
People wh
o have kidney disease or conditions that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes) are more likely to be vitamin B6 deficient. (4)
A vitamin B6 deficiency is usually coupled with deficiency in other B vitamins, such as folic acid (vitamin B9) and vitamin vitamin B12. (4)
What is the RDA of vitamin B6 for humans?
The recommended daily amount of vitamin B-6 for adults 50 and younger is 1.3 milligrams. (4)
After age 50, the recommended daily amount is 1.5 milligrams for women and 1.7 milligrams for men. (4)
Heat
Bioavailability
Resources
1. https://drwillcole.com/gut-health/homocysteine-levels-what-they-mean-why-they-matter
2. https://www.livonlabs.com/blog/advanced-glycation-end-products-the-hidden-cause-of-aging-skin/
3. https://www.healthline.com/nutrition/foods/bell-peppers#vitamins-and-minerals
4. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468
5. https://en.wikipedia.org/wiki/Vitamin_B6
