Vitamin B6
Vitamin B6, also known as pyridoxine or adermin, is a crystalline compound soluble in water and alcohols, resistant to physical and chemical agents, but not to ultraviolet rays.
This is not just a single molecule, but rather a group of related molecules that make up vitamin B6:
- pyridoxine (PN) – Used for vitamin B6 supplementation.
- pyridoxine 5′-phosphate (PNP)
- pyridoxal (PL)
- pyridoxal 5′-phosphate (PLP) – PLP is the active version produced during digestion
- pyridoxamine (PM)
- pyridoxamine 5′-phosphate (PMP)
- 4-pyridoxic acid (PA) – PA is excreted in urine
It enters the body as a provitamin and is converted to its active form in the liver. It is a component of body fluids in all living organisms. It is synthesized by intestinal flora. It can be said to be present everywhere.
It participates in protein metabolism, is necessary for complete absorption of vitamin B12, acts as a natural diuretic, is important for normal brain function, is essential for the metabolism of unsaturated fatty acids (linoleic and linolenic), helps prevent various nervous and skin disorders, relieves night cramps and some forms of neuritis, reduces nausea, and slows aging.
A deficiency of this vitamin causes skin diseases and nervous disorders.
Sources of Vitamin
Natural sources: bananas, whole grains, legumes, chicken, pulses, egg yolk, dark green leafy vegetables, fish and shellfish, meat, organ meats, milk, nuts, peanut butter, potatoes, prunes, raisins, wheat, wheat germ, corn, avocado, blackstrap molasses, brewer’s yeast.
Recommended Daily Dose
- men: 1.8-2.2 mg
- women: 1.8-2.0 mg
- pregnancy and lactation: 2.3-2.4 mg
Part of the daily requirements is provided by bacterial synthesis in the intestines.