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Vitamin B6
Day by day, there's probably
no nutrient as actively involved in keeping
your system running smoothly as vitamin B6.
Technically an umbrella term used to
describe three B vitamins (pyridoxine,
pridoxal, pyridoxamine), vitamin B6
partakes in no fewer than 100 chemical
reactions throughout the body. It functions
primarily as a coenzyme, working along with
other enzymes to speed up chemical reactions
in cells.
Incredibly, government
surveys indicate that one-third of adults
are deficient in this key nutrient. The
elderly, pregnant or nursing women, oral
contraceptive users, and smokers are
particularly at risk for a deficiency.
Many foods contain rich
stores of vitamin B6. But to
counter a deficiency or to treat specific
disorders, try supplements.
A workhorse, vitamin B6
helps manufacture the building blocks of
proteins known as amino acids. It also takes
part in producing brain neurotransmitters
(chemical messengers) such as serotonin, in
releasing energy stored in cells, and in
manufacturing red blood cells. Vitamin B6
also helps to keep hormones in balance and
the immune system functioning properly.
Taken as part of a vitamin
B-complex supplement, vitamin B6
may help protect against heart disease and a
host of other disorders. For example, in
concert with folic acid and vitamin B12,
it aids the body in processing homocysteine,
an amino acidlike compound that, at elevated
levels, increases the risk for heart disease
and other vascular disorders.
Vitamin B complex
supplements (which include vitamin B6)
may also minimize memory loss associated
with the early stages of Alzheimer's
disease. Because a deficiency in vitamin B6
may cause sleep problems, taking the
nutrient along with the B vitamin
niacinamide, which reduces anxiety, may
provide some relief from insomnia.
Specifically, vitamin B6
(taken alone) may help to:
Ease carpal tunnel
syndrome. People
who suffer from this painful wrist and hand
disorder are often deficient in vitamin B6.
Supplements may not only decrease the
inflammation that causes complications but
also improve circulation to the compromised
areas. In addition, vitamin B6
may boost the production of the
neurotransmitter GABA (gamma-aminobutyric
acid), which helps to control pain.
Improve symptoms of
PMS (premenstrual syndrome) and fibrocystic
breast changes.
Some women find that taking vitamin B6
supplements eases PMS symptoms. This is
particularly true for women who suffer from
severe breast pain--fibrocystic breasts,
specifically around the time that PMS
symptoms occur. The nutrient appears to help
by assisting the liver in its effort to wash
excess estrogen from the body. In addition,
B6 raises levels of the hormone
progesterone and assists in the manufacture
of serotonin, a neurotransmitter that
enhances mood.
Clear up acne.
By regulating levels of hormones implicated
in the development of acne lesions, vitamin
B6 helps to control outbreaks. It
is especially useful for acne triggered by
menstrual cycles or menopause.
Counter female
infertility. Along
with other B vitamins, vitamin B6
contributes to the health and proper
functioning of the female reproductive
system.
Combat depression.
Because it is essential for the production
of neurotransmitters in the brain
(especially serotonin), vitamin B6
may be of value in treating depression.
Recent findings indicate that up to 25% of
people struggling with depression may have a
deficiency of this nutrient. Low vitamin B6
levels have also been linked to stress and
anxiety. In a recent study of men who were
members of a bereavement group, those with
low levels of vitamin B6 were
more anxious and distressed than those with
adequate levels of the nutrient. Depressed
individuals might even want to try vitamin B6
supplements before resorting to prescription
antidepressants.
Fight asthma.
According to various studies, vitamin B6
holds promise for decreasing wheezing and
other bothersome asthma symptoms. It's
particularly recommended for asthma
sufferers taking the prescription drug
theophylline, which depresses natural levels
of the vitamin B6 component known
as pyridoxal-5-phosphate
(P-5-P).
Prevent diabetic nerve
damage (neuropathy).
People with diabetes are at risk of
developing nerve damage. Supplemental
vitamin B6 may guard against this
complication.
Treat chronic
dizziness. Vitamin
B6 supplements may be of use in
treating chronic dizziness caused by a nerve
disorder or decreased blood flow to the
brain or inner ear.
Lessen tinnitus
(ringing in the ears).
This condition is probably caused by a nerve
malfunction in the brain. Because vitamin B6
positively affects the nervous system, it
may improve the health of the nerves leading
to the inner ear and thus minimize the
discomforts of tinnitus.
Slow the progression
of Parkinson's disease.
People with this disease lack dopamine, a
brain chemical that transmits impulses from
nerve to nerve. They are also often
deficient in vitamin B6.
Interestingly, supplements of the vitamin
work to increase the production of dopamine.
Consult your doctor for guidance before
starting on vitamin B6
supplements if you're already taking the
prescription drug levodopa (L-dopa) for this
disease, however, because the vitamin could
prevent the medication from working
properly.
The RDA for vitamin B6
is 1.3 mg a day for men and women under age
50. For those over 50, the RDA is 1.7 mg for
men and 1.5 mg for women.
Mild deficiencies of vitamin
B6 can cause increased levels of
the amino acid homocysteine, raising the
risk of heart and vascular diseases. Severe
deficiency is rare. When it occurs, symptoms
can include skin disorders such as acne,
dermatitis, and mouth sores. Neurological
signs of a severe deficiency include
insomnia, depression, and, in extreme cases,
seizures.
No adverse reactions have
been reported with high intakes of vitamin B6
from foods. And when taking supplements,
even long-term daily doses up to 100 mg are
safe. However, in rare cases, taking 200 to
300 mg daily over time has resulted in nerve
damage and associated numbness, weakness,
and loss of function in the extremities.
This serious consequence is more likely to
occur when doses of more than 2,000 mg are
consumed daily for lengthy periods (two
months or more). Fortunately, nerve damage
is reversible once the vitamin is
discontinued.
Special tips:
Vitamin B6 supplements are
available as pyridoxine hydrochloride or
pyridoxal-5-phosphate (P-5-P). While both
forms will fulfill your requirements for
vitamin B6, P-5-P may be the
optimal choice because it appears to be more
easily absorbed.
In addition to being
available as a single supplement, vitamin B6
is commonly contained in multivitamin and
vitamin B complex products. These products
supply more than the RDA for vitamin B6,
and some will even provide the commonly
recommended daily dose of 50 mg. Higher
doses are sometimes needed for specific
ailments, however.
For carpal tunnel
syndrome: Take 100 mg three times a day for
two weeks, then reduce the dose to 50 mg
three times a day. Many sufferers find that
vitamin B6 in the form of P-5-P
works best for this disorder.
For asthma: Take 50 mg
twice a day.
For PMS: Take 100 mg
twice a day.
For fibrocystic breast
changes: Take l00 mg twice a day during the
week before you expect to start your period.
For acne: Take 50 mg
every morning.
For female infertility:
Take a vitamin B-50 complex pill and 50 mg B6
in the morning.
For dizziness,
Parkinson's disease, or tinnitus: Take 50 mg
three times a day.
Be sure to check out our
Dosage Recommendations Chart for vitamin B6,
which lists therapeutic dosages for specific
ailments at a glance.
For best absorption, take no
more than 100 mg of vitamin B6 at
a time.
If you take anticonvulsant medication for epilepsy, be
careful not to exceed the recommended
vitamin B6 dosage for any given
ailment. High doses can decrease the
effectiveness of the anticonvulsant.
If you take the
prescription drug levodopa (L-dopa) for
Parkinson's disease, don't take vitamin B6
supplements. The vitamin may prevent the
medication from working properly.
Taking high doses of this
vitamin (more than 200 mg daily) over the
long term may cause nerve damage.
If you take vitamin B6
for nerve pain and develop any new numbness
or tingling, stop taking the supplement and
consult your doctor.
Vitamin B6
supplements (25 mg a day) are commonly
recommended for relieving the nausea and
vomiting of pregnancy-related morning
sickness. However, because there is still so
little data on how such supplements will
affect your developing baby, consult your
doctor before taking the supplement.
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Ailments
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Dosage
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Asthma |
50 mg twice a
day. May be partially covered by
your daily
multivitamin/antioxidant.
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Carpal Tunnel
Syndrome |
50 mg P-5-P 3
times a day or 100 mg vitamin B6
3 times a day
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Fibrocystic Breast
Changes |
100 mg twice a
day for one week before period
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Kidney Stones |
100-150 mg a day;
may be partially covered by
daily multivitamins and
antioxidant complex
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Parkinson's Disease |
50 mg 3 times a
day.
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PMS |
50 mg twice a day
or 100 mg once a day. May be
partially covered by your daily
multivitamin/antioxidant.
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