All about vitamin B6: what it is, what it is used for and where it is found

Vitamin B6, also known as pyridoxine, is one of the water-soluble vitamins. Let’s find out what it is for and where to find it and what happens when we are lacking it.

When we talk about vitamin B6, we mean pyridoxine , a molecule involved in several fundamental mechanisms for our body. Unfortunately, since it is a water-soluble vitamin it does not accumulate and can deteriorate with heat. This is why it is essential to introduce it every day through nutrition in order to always stay healthy.

Vitamin B6: what it is for

Vitamin B6 serves to create a kind of immune barrier that protects against disease and helps the brain to work better.

Among other things, it also participates in the metabolism of amino acids, sugars and fats and helps in the formation of hormones as well as in that of white and red blood cells. Considered to all intents and purposes a vitamin able to counteract aging, it is often used in products that have this purpose.

It is therefore easy to imagine how a vitamin B6 deficiency is to be considered important and absolutely to be avoided. When it occurs, in fact, symptoms can range from skin inflammation, numbness of the hands and feet to confusion , irritability and / or depression.

Fortunately, it is enough to restore it with food to quickly restore its presence thus avoiding the risk of anemia. In the case of supplements, in fact, it is important to be very careful because exceeding the quantities risks toxicity that can lead to neuropathic problems.

Vitamin B6: where it is found

It is estimated that an average person needs a quantity ranging from 1 to 1.5 mg per day. As already mentioned, there are several foods that are rich in vitamin B6 and among these the best known are:

– White meat
– Fish (especially tuna and salmon)
– Legumes
– Dried fruit
– Whole grains
– Spinaches
– The potatoes
– Fruit (except citrus fruits)

There are also several breakfast foods (such as cereals) that are naturally enriched with vitamin B6 and therefore contribute to its daily intake.

In any case, if an actual deficiency is found, the advice is to contact a nutritionist in order to establish together a diet aimed at restoring the problem without creating imbalances for the various macronutrients.