Home Health Foods with many vitamin B6 benefits and side effects

Foods with many vitamin B6 benefits and side effects


Vitamin B, a water-soluble vitamin, is a vitamin that plays an important role in cell and carbohydrate metabolism. It is characterized in that it is not a single vitamin, but in the form of a complex formed of a total of 8 vitamins according to the difference in chemical structure. Vitamin B6 refers to one type of this B-vitamin complex. It consists of a total of 7 types, including pyridoxine, pyridoxal, and pyridoxamine, and is often called pyridoxine.

In plant foods, it exists in a state bound to sugar, and in animal foods, vitamin B6 exists in a protein-bound form. It is known to be involved in essential metabolism in our body, such as acting as a cofactor involved in the biosynthesis of blood, maintaining the blood homocysteine ​​level to normal, and the synthesis of cell membranes.

When vitamin B6, which plays an important role, is deficient in the body, various physical abnormalities such as stomatitis, stomatitis, dermatitis, depression, and epileptic coma can occur due to various metabolic abnormalities. , and it has been reported that it can cause problems such as microcytic hypochromic anemia by causing problems in the normal synthesis of hemoglobin. Now, let’s check in more detail about various information including the main effects of vitamin B6.

The main effect of vitamin B6

1. Metabolic activity

Pyridoxal phosphate (PLP), a type of vitamin B6 that is activated through metabolism, is an important substance in protein metabolism and functions as a coenzyme that helps more than 100 enzymatic reactions. As a coenzyme, it is known to be involved in helping various essential metabolic processes in the body.

In addition, pyridoxal phosphate plays a role in helping amino acid metabolism and the synthesis of non-essential amino acids, such as being involved in the interaction between L-type amino acids and D-type amino acids. It has been known to help.

2. Vascular health

When homocysteine, which is a metabolic intermediate for cysteine ​​synthesis from methionine, is excessively produced, it causes damage to the lining of blood vessels, resulting in thrombus formation through blood coagulation and damage to endothelial tissue due to its action with LDL cholesterol. These series of actions act as the cause of the occurrence of various vascular diseases such as myocardial infarction and stroke. Vitamin B6 helps to normalize the level of homocysteine ​​in the over-produced blood, thereby preventing various problems caused by hyperhomocysteine ​​and helping to manage healthy blood vessels.

3. Neurotransmitter production

Pyridoxal phosphate, a type of activated vitamin B6, acts as a cofactor to help biosynthesis of various neurotransmitters such as dopamine, epinephrine, and norepinephrine. there is. In addition, pyridoxal phosphate not only helps the biosynthesis of serotonin, called the happiness hormone, but also helps the biosynthesis of GABA, a neurotransmitter that helps control and stabilize the excitability of brain neurons, which plays an important role in sedation and mental health. . In addition, the above-mentioned over-produced homocysteine ​​not only adversely affects vascular health, but is also well known as a major risk factor for depression. known to work. In addition to helping the synthesis of melatonin, which helps sleep, one of the main effects of vitamin B6 is that it can help improve sleep disorders and prevent insomnia.

Other Benefits

Vitamin B6 is a pigment protein contained in large amounts in red blood cells, and it also plays a role as a coenzyme that helps the synthesis process of hemoglobin, which carries oxygen. This action is known to help prevent microcytic hypochromic anemia and improve symptoms. In addition, vitamin B6 is present in large amounts in the cell membrane, and it is also involved in helping the biosynthesis of ceramides, which are involved in cell differentiation, death, and growth, so it is a component that has a lot to do with healthy skin care and hair care.

Vitamin B6 Side Effects and Many Foods

As vitamin B6 is a water-soluble vitamin, it is excreted from the body even when consumed in excess. As there is a report that it can cause problems such as sensory nerve disorders due to nerve damage, it can be said that it is the most effective and healthy intake method to consume the appropriate amount per day. Please note that the recommended daily intake of vitamin B6 is 1.5 mg for men and 1.4 mg for women.

Since vitamin B6 is contained in large amounts in the muscles and intestines of animals, it is known to be abundant in meat such as pork and chicken, and in intestines such as liver. In addition to seafood such as salmon, tuna, and shrimp, whole grains such as brown rice, oats, malt and bran, carrots, spinach, bananas, corn, sunflower seeds, legumes, nuts, avocados, and milk, etc. Intake of vitamin B6 is the healthiest way to consume vitamin B6, but if you want to supplement the intake of vitamin B6 that is insufficient with food, or if there is a problem in metabolism through food intake due to long-term drinking habits and various reasons It can be said that it is a good way to consume ramen in the form of a vitamin B complex or multivitamin.

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