What is Vitamin B6?

Vitamin B6 Like vitamin C, belongs to the group of water-soluble vitamins and is sensitive to light and heat. Vitamin B6 is also called pyridoxine. However, this consists of a group of three compounds (pyridoxine, pyridoxal and pyridoxamine). Vitamin B6 must be regularly used Food Absorbed, since the body cannot make it itself.

Benefits of Vitamin B6

Vitamin B6 Is very important for the human body, as it is a component for many enzymes. 'Cause he's at many Metabolic processes Involved among others as the coenzymes pyridoxal phosphate (PLP) and pyridoxamine phosphate (PMP), which form from vitamin B6. Vitamin B6 is very important for amino acid metabolism, since the body's own substances are produced from the amino acids. Pyridoxal phosphate is involved in the production of messenger substances for the nervous system, such as serotonin, dopamine or histamine. But also for the production of hemoglobin, which is important for the Blood formation Is, it plays an important role. But pyridoxal phosphate (PLP) and thus also vitamin B6 is involved for fat metabolism and for the immune system. In addition, should Reports According to the intake of vitamin B6, among other things, complaints such as Pregnancy nauseousness And Premenstrual syndrome (PMS) Alleviate.

Deficiency symptoms

Deficiency symptoms of vitamin B6 can include:

-Fatigue and weakness

-Skin rashes

-Pain in the joints and muscles

-Changes in skin tone and skin condition

-Decreased appetite and weight loss

-Disorders of the nervous system

-Anemia (anemia)

-Changes in bowel movements

-Dry mouth


-Poor wound healing

-Immune system disorders

Vitamin B6 deficiency can occur due to various factors, for example, due to an unbalanced diet, certain medications or diseases that interfere with the absorption of vitamin B6 in the body. It is important that vitamin B6 deficiency is detected and treated at an early stage to avoid serious consequences.

Foods with vitamin B6

Vitamin B6 Everyone can absorb through their diet. Rich in vitamin B6 are considered to be meat (beef fillet, chicken meat, turkey breast), fish, dairy and dairy products, avocado, potatoes and nuts. It is important that these foods To prepare as gently as possible Since, as already mentioned, Very sensitive to heat And are soluble in water.

But our vital enjoyment also contains vitamin B6.

What is the daily requirement for vitamin B6?

This depends mainly on gender and age, as well as various other factors, such as whether you are pregnant, breastfeeding, or have any medical conditions. The German Nutrition Society (DGE) recommends a daily amount of 1.4-1.6 mg. However, it must be mentioned that the information provided by the DGE is recommendations and not maximum amounts.

Is it possible to overdose vitamin B6?

Only when vitamin B6 is taken in high doses, i.e. more than 500 mg, over a longer period of time can one speak of a chronic overdose. This can cause consequences such as nerve damage. It is then characterized by fatigue, symptoms of paralysis, inflammation of the skin and disturbances in the temperature perception. However, studies have also shown that a very high dose of vitamin B6 can reduce the development of dementia.