B vitamins, role in the body, signs of deficiency

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— All about proper nutrition — B vitamins
B vitamins are compounds whose sources are plant or animal foods. Their role in the body is to regulate biological processes. Vitamin deficiency occurs with dietary restrictions, stress, acute or chronic diseases of the gastrointestinal tract and poses a health hazard.

Pyridoxine: what kind of vitamin?

The main role of the vitamin is to take part in protein metabolism. In addition, pyridoxine is necessary for carbohydrate and fat metabolism in the human body. Helps maintain the balance of potassium and sodium, which is especially important for the central nervous system, and stabilizes muscle function. If there is a lack of vitamin in the body, inflammatory processes in the middle ear may begin.

It is worth keeping in mind that pyridoxine is negatively affected by sunlight, water and high temperatures. Therefore, products that contain the vitamin should not be boiled or heat-treated.

Why is vitamin B6 needed and who is especially recommended to take it?

The main guarantee of good health and excellent well-being is an active lifestyle and a balanced diet, which influence a person’s magnificent appearance.
By eating certain foods, you can get a whole range of nutrients, vitamins and minerals, the lack of which leads to the development of diseases and deterioration of metabolic processes. Vitamins B6 containing pyridoxine play a special role in the synthesis of protein necessary for the human body, maintaining normal metabolism and reducing cholesterol levels in the blood and the absorption of fatty acids. This element is classified as water-soluble and quickly removed from human internal organs, so it is important to constantly nourish the body with it, which requires vitamin B6, which is an alternative to many food products.

Consequences of shortage

Due to a lack of vitamin B6 in the body, the following problems may occur:

• weakened immunity. Lack of pyridoxine leads to a decrease in antibodies that protect the body from harmful microorganisms;
• lack of glucose. In this case, fatigue, irritability appear, and sleep is disturbed. It happens quite often in pregnant women;
• imbalance of sodium and potassium. This usually results in swelling of the face, arms and legs. Sometimes the belly may become larger, which is not the cause of excess weight;
• problems with protein absorption. The lack of protein is associated not only with an insufficient supply of this useful substance, but also with a deficiency of pyridoxine. If you consume too many protein foods, their absorption may take up all the vitamin B6 that is present in the body.

How much B6 is needed?

Adermin is necessary for every person, but depending on gender, age and certain circumstances, the daily requirement of vitamin B6 varies:

• for infants up to one year old, 0.5–0.6 mg per day is enough;
• children – from 0.9 to 1.6 mg;
• adolescents – from 1.6 to 2 mg;
• For adult men, 2 mg is also sufficient;
• women – 1.8 mg;
• for pensioners – from 2 to 2.2 mg.

The daily requirement of vitamin B6 increases with severe stress and prolonged physical activity. Under prolonged exposure to stress, for example, when passing difficult exams or during depression, you should take 10-15 mg per day. Athletes and especially bodybuilders require 20 mg/day depending on gender, age, body weight and level of stress. Only a doctor can tell you how much vitamin B6 you need during pregnancy and breastfeeding. Typically, the daily requirement increases by 0.5-0.7 mg, but during pregnancy it is better to take tests that will accurately determine the level of deficiency of vitamin B6 and other essential elements.

A long-term lack of vitamin B6 leads to vitamin deficiency, after which the daily intake will also have to be increased. Vitamin B6 deficiency occurs in the following cases:

• in prolonged stressful situations;
• with regular grueling training;
• for disorders of the digestive system (gastritis, colitis, low stomach acidity);
• with an incorrect, unbalanced diet filled with harmful foods;
• with alcohol abuse.

Deficiency Symptoms

Hypovitaminosis may not have any noticeable symptoms for a long time. But if you eat very few foods containing vitamin B6, or take medications that interfere with its absorption, then the deficiency can turn into vitamin deficiency. Symptoms of vitamin B6 deficiency are:

• loss of appetite;
• jams, cracks and irritation at the corners of the lips;
• convulsions;
• nausea, in extreme cases – vomiting;
• emotional instability: irritability, insomnia (especially in children);
• deterioration of skin condition (acne, peeling, redness, dermatitis);
• disruption of the sebaceous glands;
• weak immunity;
• lethargy, drowsiness and low performance.

If you notice symptoms of vitamin B6 deficiency, you can contact a nutritionist to create a plan for a properly balanced diet, or buy a vitamin complex containing adermin.

Who should take it?

Vitamin B6 will be especially useful for the following categories of people:

• girls who use contraceptives or other means that contain estrogen;
• women in position. An excessive amount of estrogen appears in the body of a pregnant woman. Pyridoxine helps correct the situation;
• girls in the last 14 days before menstruation. There is also too much estrogen in the body;
• people who want to get rid of extra pounds;
• teenagers who have problem skin;
• patients with high blood sugar levels;
• persons with mental illness.

The role of the substance in maintaining normal human life

Due to their good solubility in aqueous and alcoholic media, rapid destruction under the influence of light, but resistance to oxygen and heat treatment, vitamins B6 do not accumulate in internal organs. This leads to a deficiency of pyridoxine, which causes health problems and deterioration in well-being, because these B vitamins are responsible for many important life support processes:

• participate in the synthesis of protein, neurotransmitters and essential enzymes;
• strengthen the heart muscles and ensure the production of hemoglobin;
• promote the conversion of folic acid into its active form;
• practically improve the absorption of valuable fatty and unsaturated acids;
• influence cholesterol levels, stabilizing its content in the blood;
• responsible for the formation of antibodies that strengthen human immunity;
• ensure full-scale absorption of glucose by nerve cells.

By making up for the lack of vitamin B6, you can effectively rejuvenate your own body by slowing down the aging process, and take care of an excellent and presentable appearance. Instructions for use of B6, developed by qualified specialists, contain recommendations for taking it, which will help restore the content of water-soluble vitamins.

Indications for use

Vitamin B6 is often prescribed for the following conditions and problems:

• toxicosis during pregnancy;
• premenstrual period;
• diseases of the central nervous system, mental disorders;
• acute and chronic gastritis;
• anemia;
• skin diseases;
• in order to prevent negative effects as a result of taking various medications.

An acute lack of vitamin is observed in alcoholism and taking oral contraceptives.

What products does it contain?

B6 is produced in small amounts by the intestinal microflora, but this amount is completely insufficient for a person. To avoid the symptoms of vitamin B6 deficiency listed above, you need to eat the right foods on a regular basis. Below are lists of which foods contain vitamin B6.

Vitamin B6 in plant-based foods:

• nuts (hazelnuts, walnuts and especially pistachios);
• sunflower seeds;
• grains and cereals (wheat, barley, buckwheat and rice);
• legumes (beans, soybeans);
• some fruits and vegetables (avocados, bananas, bell peppers, potatoes, lemons and oranges);
• spinach.

Vitamin B6 is also found in foods of animal origin:

• fish (salmon, mackerel, tuna and pink salmon);
• meat (chicken, beef, pork and turkey);
• some edible organs of animals and birds (heart and liver);
• milk and dairy products;
• eggs.

Important! Diet planning for hypovitaminosis should be based on a variety of sources of vitamin B6. You should not consume only those foods that contain the most vitamin B6, since different isoforms are contained in different amounts in foods of plant and animal origin.

Biologically active additives

If the content of vitamin B6 in food is insufficient or a person does not have the opportunity to regularly eat foods rich in pyridoxine, then there is only one way out - the use of food supplements that contain vitamin B6. There are 2 types of dietary supplements containing it: vitamin complexes (multivitamins) and B6 in its pure form (monocomplexes). There are so many varieties of multivitamins that there is no point in describing them; they contain B6 in completely different quantities. If there is a deficiency of pyridoxine, you should pay attention to monocomplexes from well-known manufacturers of dietary supplements:

1. Now Foods. This company produces B6 in 2 packages: 250 capsules of 100 mg and 100 capsules of 50 mg. Such large dosages more than cover the need for pyridoxine; they are intended for athletes and people taking them as prescribed by a doctor for the treatment or prevention of vitamin deficiency and any diseases.
2. Solgar. Solgar also has packs of 250 100 mg capsules and 100 50 mg softgels, and another 100 25 mg capsules. This allows more people to take them, even though Solgar's products are more expensive.

Prices for vitamin B6 start from 3.8 rubles. for 10 mg (Now Vitamin B-6 100 mg 250 capsules for 950 rubles), and ends at 24 rubles. (Solgar Vitamin B6 25 mg 100 tablets for 600 rubles). Such a wide range of prices is due to the volume of packaging and the policies of the manufacturing companies: Solgar products are positioned as premium dietary supplements. If you need to save money, buy large packages from Now Foods.

How to take pyridoxine tablets?

The content of vitamin B6 in one capsule of the dietary supplement exceeds the daily requirement, so you need to take one tablet per day. There are no special subtleties on how to take pyridoxine: drink one capsule a day with a glass of clean still water, preferably with meals. There are also no restrictions on the time of day for taking it: you can take vitamin B6 both at breakfast or lunch, and at dinner. The course of treatment is 3–4 weeks, after which it is recommended to take a break for 1–2 weeks.

How to use pyridoxine for hair

Vitamin-based hair masks are especially popular. They can be easily prepared at home. Pyridoxine has a positive effect on the condition of hair and stabilizes blood circulation.

For a vitamin mask you will need to purchase 4-5 ampoules of vitamin. You need to take 1 tbsp. l. burdock, castor and olive oil and stir well. Heat over low heat, add pyridoxine solution. Mix all ingredients well and you can apply the mask to your hair. Leave on hair for half an hour. Afterwards, rinse your hair well under warm water. After a couple of such procedures, you will notice how your hair will become softer, smoother and shinier.

References

1. Severin, E.S., Aleynikova, T.L., Osipov, E.V. and others. Biological chemistry. - M.: Medical Information Agency LLC, 2008. - 364 p.
2. Biological chemistry: Textbook. — 3rd ed., revised. and additional - M.: Medicine, 1998. - 704 p.
3. Shendrik, L.M., Vasilyeva, I.A., Kovalenko, A.N. and others. The use of B vitamins in the complex treatment of patients with diseases of the digestive system. - Gastroenterology, 2021. - pp. 73-77.
4. Larry, J. Vitamin B6 Deficiency and Dependency. —MSD Manual, 2020.

special instructions

People who have gastric and duodenal ulcers, as well as cardiac ischemia, should take it with caution. If you have liver problems, you can take the drug in small doses.

Pyridoxine can be stored for 36 months from the date of release. You need to keep the medicine in a dry and dark place away from children at a temperature of +8...+15 degrees.

It can be purchased at a pharmacy without a specialist prescription, but before taking it, it is better to consult with your doctor.

If you consume alcoholic beverages in excessive quantities, the absorption of the vitamin will decrease, and, consequently, the body will experience a lack of pyridoxine.

Daily values ​​of B vitamins

When answering the question of how much B vitamins you need to get, you need to take into account the characteristics of your environment, gender, age, the presence of certain diseases, and increased physical or emotional stress on the body. The table below shows average standards.

B vitamins are classified as water-soluble compounds. This means that it is almost impossible to “eat your fill” with them. Substances are not stored in adipose tissue, but leave the body. The likelihood of hypervitaminosis against the background of a balanced diet is low.

Excess may also develop in response to long-term use of synthetic drugs. The main manifestations of hypervitaminosis include:

• hyperemia of the skin;
• allergic reactions;
• diarrhea, abdominal pain;
• sleep disorders;
• cramps in the muscles of the arms/legs;
• headache.

Symptoms of B6 overdose

It is difficult to achieve an overdose of the vitamin: at least, this is due to its hydrophilicity and inability to accumulate. So, at the moment, the upper permissible limit of consumption is 100 mg.

Manifestations of toxicity may include:

Nutraceutical support

First of all, there is a need to maintain the efficiency of the mechanisms that ensure the conversion of the amino acid homocysteine ​​back to methionine:

• vitamin B2 in active form - riboflavin-5-phosphate;
• pyridoxal-5 phosphate (B6);
• methylfolate (B9);
• methylcobalamin (B12);
• magnesium.

With elevated histamine levels, in addition to establishing the folate cycle, it makes sense to treat dysbiosis:

• berberine;
• oregano;
• thyme.

In addition, the use of strains of those bacteria that are capable of neutralizing histamine will be effective - in other words, the inclusion of probiotics:

• B. longum;
• L. gasseri;
• L. rhamnosus;
• L. plantarum.