I opened a Woman's World magazine the other day to the cover story of the issue "Chances are you are not getting enough of "The Get-Slim Vitamin!"" A full two pages was dedicated to Vitamin B-6. Within the article are many facts taken from various studies regarding the benefits of Vitamin B-6. So why should we not want to learn more about this wonderful vitamin? My first source to check on nutrition is always the World' Healthiest Food Organization where I found the following chart:
Excellent sources of vitamin B6 include bell peppers, turnip greens, and spinach. Very good food sources of vitamin B6 include garlic, tuna, cauliflower, mustard greens, banana, celery, cabbage, crimini mushrooms, asparagus, broccoli, kale, collard greens, Brussels sprouts, cod and chard.
What does Vitamin B-6 do?
Our body's chemistry depends upon enzymes. Enzymes are proteins that enable our body to react properly. Vitamin B-6 is involved in more than 100 enzymatic reactions proving that its function in the body is vital and vast to the support of our system. George Mateljan advises "It is difficult to find a chemical category of molecules in the body that do not depend in some way on vitamin B6 for their production."
Helps to prevent atherosclerosis
Atherosclerosis is sometimes referred to as the “silent killer” because of the lack of symptoms and the quickness it can use to cause a fatal heart attack or stroke. It is responsible for 43% of all deaths in the United States. Atherosclerosis can be defined as the hardening of arteries due to buildup of cholesterol-containing plaque, and is responsible for coronary heart disease, which is the leading cause of death in America.
Take a peek at the picture below. This a frightening example of an artery lined with plaque.
heartzine.com
In the Journal of Chronic Diseases, July 1955, Vitamin B-6 was touted for it's effectiveness in preventing atherosclerosis.
Vitamin B-6 is also being prescribed for these conditions according to Healing with Vitamins:
- AIDS/HIV
- Alcoholism
- Asthma
- Carpal tunnel syndrome
- Depression
- Diabetes
- Epilepsy
- Fibrocystic breasts
- Homocysteine
- Immunity
- Memory
- Morning Sickness
- Parkinson's
- Phlebitis
- Premenstrual syndrome
- Prostrate enlargement
- Varicose Veins
- Water retention
Even the foods richest in Vitamin B-6 may only provide a single milligram, according to the authors of Prevention's Healing with Vitamins. Their recommendation is a B-complex capsule containing Biotin 300 micrograms, Riboflavin 25 milligrams and Vitamin B-6 50- 200 milligrams. They do advise that a daily dose of over 100 milligrams of vitamin B-6 should be taken only under the supervision of your family physician.
Reduce severity of and frequency of asthma attacks
In The Pill Book Guide to Natural Medications, Michael Murray, N.D. advises that during a double-blind study patients with asthma received a 50 mg. dose of vitamin B-6 daily and the results were dramatic with a decrease in frequency and severity of the asthmatic attacks.
Carpal tunnel syndrome
Before opting for surgery several patients were given a Vitamin B-6 supplementation. Although some of the participants took as long as 3 months to feel the effect it was significant enough that surgery was no longer considered.
Fend off depression
In tests performed on individuals suffering from depression, particularly those who were deficient resulting from prescribed birth control or estrogen the response was good during clinical trials. It has been shown that vitamin B-6 is essential in the production of feel good brain chemicals. Without it the body cannot produce key neurotransmitters like tryptophan, dopamine, serotonin, taurine, norepinephrine, and histamine which have been shown to improve mood swings, improve our body's communication system and increase our sense of well being.
Burn calories better/regulate hormones
Vitamin B-6 helps to metabolize sugars and starches turning them into energy rather than fat. It helps to lower levels of cortisol the stress hormone, which has also been found to store abdominal fat. It has been shown to balance the productions of two hormones; leptin which kills hunger with ghrelin that stimulates appetite.
Improves sleep
Because of the better hormonal balance, it also improves sleep. With a better rested sleep the body is more energized the following day.
Helps reduce nausea and morning sickness
In a study of 324 pregnant women there was significantly less vomiting and nausea with those given 30 mg. of Vitamin B-6 daily and those given a placebo.
Vitamin B-6 for the skin
Vitamin B-6 was first called the "anti-dermatitis factor" because the skin became inflamed when vitamin B-6 was not in the diet. Topical creams were made containing vitamin B-6 for the treatment of skin ailments.
Given to patients to treat pre-menstrual syndrome, Vitamin B-6 effectively reduced acne flare ups by 72% of the 100 tested women participating in the study and taking 50 mg. of the vitamin one week prior to their menstrual period. It also improved the premenstrual symptoms by 84%.
Reduce the frequency of kidney stones
Along with a supplement of magnesium, vitamin B-6 can effectively help eliminate the occurrence of kidney stones by preventing the production and urinary excretion of oxalates.
What does Vitamin B-6 do?
Our body's chemistry depends upon enzymes. Enzymes are proteins that enable our body to react properly. Vitamin B-6 is involved in more than 100 enzymatic reactions proving that its function in the body is vital and vast to the support of our system. George Mateljan advises "It is difficult to find a chemical category of molecules in the body that do not depend in some way on vitamin B6 for their production."
Vitamin B-6 also plays a part in:
- Synthesis of essential molecules
- Processing carbohydrates
- Hormonal balance
- Eliminating toxins through the liver
What are the symptoms of deficiency?
- Fatigue or malaise
- Anemia
- Depression
- Skin disorders including eczema and seborrheic dermatitis
- Convulsions or seizures (especially with children)
- Cracking of the lips or tongue
- Impaired nervous functions
- Glucose intolerance
How should I take it?
It is available as pyridoxine hydrochloride and pyridoxal-5-phosphate, with the last being the most active. For most people, Murray states either is satisfactory, however he advises the necessary cofactors need to be present for conversion. He advises that Vitamin B-6 needs magnesium and riboflavin present. There is one exception though, for those with liver disease. The activation occurs in the liver so when the liver is not functioning properly the vitamin needs to be injected to be effective.
Recommended daily allowance
Drug interaction
For those prescribed levodopa (Larodopa), vitamin B-6 supplements should not be taken unless it is also combined with carbidopa or Sinemet. Vitamin B-6 can cause sensitivity to the sun in those taking amiodarone (Cordarone) and lower the blood levels in those taking Dilantin and Phenobarbital.
Side Effects
Vitamin B-6 is safe in dosages of 50 mg. or less. Larger doses should be monitored by your health care provider. Doses of greater than 2,000 mg. per day have been shown to produce symptoms of nerve toxicity, loss of coordination, tingling of hands and feet, and degeneration of nerve tissue.
