Home Laboratory values Vitamin B6: importance, daily requirement

Vitamin B6: importance, daily requirement

by Josephine Andrews
Published: Last Updated on 311 views

Vitamin B6 is involved in central metabolic processes, for example in the conversion and incorporation of proteins and in the development and protection of nerve connections. It also supports the immune system. The body cannot produce the water-soluble vitamin B6 itself, which is why it has to be supplied through food. Find out here how much vitamin B6 you need and what it is good for.

What is vitamin B6?

Vitamin B6, also called pyridoxine, is not a single substance but a group of three compounds (pyridoxine, pyridoxal and pyridoxamine). The body cannot produce it itself. However, a deficiency is very rare, as many plant and animal foods contain sufficient amounts of vitamin B6. Like all B vitamins, vitamin B6 is water soluble. It is also sensitive to light and heat. Foods containing B6 should therefore be prepared carefully (e.g. gentle cooking instead of long cooking).

What is the role of vitamin B6 in the body?

Vitamin B6 takes on many important functions in the human body because it is an elementary component of some enzymes . The corresponding coenzymes PLP (pyridoxal phosphate) and PMP (pyridoxamine phosphate) are involved in almost 100 metabolic processes and are formed from B6.

Vitamin B6, for example, plays an important role in the amino acid metabolism, in which the body’s own substances are produced from the building blocks of proteins ( amino acids ). PLP also helps in the production of numerous messenger substances in the nervous system (neurotransmitters) such as serotonin , dopamine or the allergy messenger histamine. But it is also involved in blood formation, especially in the production of hemoglobin (the pigment in red blood cells).

PLP (and thus vitamin B6) is also involved in fat metabolism and the regulation of the immune system. The vitamin is also said to have an effect in the treatment of symptoms such as morning sickness , premenstrual syndrome ( PMS ) and carpal tunnel syndrome .

What is the daily requirement of vitamin B6?

According to the German Society for Nutrition (DGE), the recommended daily amount of vitamin B6 for young people aged 15 and over and adults is 1.4 milligrams per day for women and 1.6 milligrams for men.

The exact required values ​​vary depending on individual energy consumption. The daily vitamin B6 requirement may be slightly increased during pregnancy and breastfeeding (see table). Anyone who takes the estrogen ( pill ) may also have a higher requirement.

According to the recommendation of the DGE, this is how much vitamin B6 you should take in:

age Vitamin B6 (in mg/day)
male Female
0 to under 4 months 0.1
4 to under 12 months 0.3
1 to under 4 years 0.6
4 to under 7 years 0.5
7 to under 10 years 0.7
10 to under 13 years 1.2
13 to under 15 years 1.5 1.4
teenagers and adults
15 to under 19 years 1.6 1.2
19 to under 25 years 1.6 1.4
25 to under 51 years 1.6 1.4
51 to under 65 years 1.6 1.4
65 years and older 1.6 1.4
pregnant women
in the 1st trimester 1.5
in the 2nd/3rd trimester 1.8
breastfeeding 1.6

Vitamin B6: High content foods

Read more about foods rich in vitamin B6 in the post Foods High in Vitamin B6 .

How does a vitamin B6 deficiency manifest itself?

You can read everything you need to know about how a vitamin B6 deficiency develops, how it manifests itself and what the consequences are in the article Vitamin B6 deficiency .

How does a vitamin B6 excess manifest itself?

Vitamin B6 overdose can occur if pyridoxine is taken in high doses over a long period of time. If you take in more than 500 milligrams a day, this is called a chronic overdose. However, this amount can only be ingested through dietary supplements, not just through food.

A long-term vitamin B6 overdose can cause nerve damage, which manifests itself in the form of tiredness , lethargy, paralysis, temperature disturbances, numbness in the extremities or skin inflammation (dermatitis).

In one study, however, unusually high vitamin B doses also caused the brains of people with mild cognitive impairment (LKB) to shrink significantly more slowly and slowed down the development of dementia in the long term.

You may also like

Leave a Comment