Vitamin B6: For a Healthier Heart and Head!

Vitamin B 6 is a water soluble vitamin, which means your body can't store it. Fat soluble vitamins such as A, E and K can be stored in the liver so your body will use it as needed, but with water soluble vitamins its vital to your health to ensure you eat enough of it regularly so you have it when you need it.

Vitamin B 6 is an important part of you immune system as it produces the antibodies that helps you fight diseases. It also helps with nerve operation and red blood cell production. Its actually one of the building blocks of most cells, so a deficiency can cause a wide variety of health problems including nerve issues, fatigue, confusion, depression, eczema, anemia and seizures.

Another important role of B6 is the prevention of heart disease as it helps prevents the formation of arterial plaque, lowers blood pressure, lowers cholesterol and prevents platelets from sticking together excessively.

There is also evidence that vitamin B6 may play a role in dream memory and vividness. It may also cut the risk of Parkinson's disease by 50%. It is also helpful for those suffering from PMS, depression (as it helps the body convert tryptophan to serotonin) and acne as it helps regulate hormones. There is some evidence that B6 coupled with magnesium is helpful in treating autistic children.　

Although deficiency is not common in the US due to its presence in meat, vegetables and added to fortified cereals, the elderly, alcoholics and renal patients are at risk as well as those who eat a highly processed diet that does not contain fortification.

Dosage

Adults 18 & up should consume 1.3-1.7 milligrams per day, which is not difficult to achieve. There is no evidence of any side effects from too much B6 from food sources, but the potential for any substance to be harmful is always there. There have been some cases of toxicity leading to temporary nerve numbness due to taking a massive dosage of B6 supplements, but this is easily reversed when the high dosage is stopped.

Sources

Some tasty foods that contain Vitamin B6 include tuna, broccoli, chicken, chickpeas and potatoes. Bananas, sunflower seeds and tomato sauce also contain up to ¼ of your daily requirements.

Many cereal companies are fortifying their products with additional vitamin B6, so if you have a day where you aren't eating properly & haven't taken a supplement, this can be very helpful. Cereals such as Total Raisin Bran and Kellogg's Special K both deliver around 2 mg.