Vitamin B6 helps our bodies with a plethora of functions from keeping immunity strong, to warding off depression. As a B vitamin, it also plays an integral role in helping our body convert food into energy.
Why is it important?
There are over 100 enzymatic reactions in the body that are dependent on vitamin B6 including the following:
Red blood cell production: B6 is involved in the first step of heme synthesis. Heme is a key part of hemoglobin, a molecule that helps carry oxygen around the body.
One-carbon metabolism: People who don’t get enough B6 may be at higher risk for heart disease. B6 plays a role in lowering levels of homocysteine in the blood. High levels of homocysteine are associated with heart disease.
Carbohydrate metabolism: B6 is intimately involved in the metabolism of carbohydrates therefore has a role in helping maintaining physical energy.
Nervous system health: B6 is involved in the protection of three key neurotransmitters: GABA, dopamine, and serotonin. Serotonin is a hormone responsible for feelings of wellbeing and happiness. Depression may be a side effect of not getting enough B6.
Signs of Deficiency:
B6 deficiency is uncommon because it is found in a variety of foods. Alcoholics are thought to be most likely to exhibit signs of deficiency. Some symptoms include neurologic effects like depression and cognitive decline. Microcytic anemia may be exhibited in those with a B6 deficiency associated with fatigue and low energy. Not getting enough B6 may also lead to hyperhomocysteinemia, associated with increased risk of vascular disease.
How much do we need?
The current DRI for adults is 1.3 mg/day. Eating a balanced diet is the best way to ensure you are getting enough of this essential B vitamin.
