green peppers / capsicums

Vitamin B6 (Pyridoxine)

Interesting facts about vitamin B6 (pyridoxine):

  • Vitamin B6 is a water-soluble vitamin
    Vitamin B6 (pyridoxine) is a water-soluble vitamin, which means that it is easily absorbed in the body (as most of the body is made of water and so are most of the foods eaten), but some of it may be lost in cooking.
  • Vitamin B6 is required to metabolise carbohydrates into energy
    Vitamin B6 (pyridoxine) is required to convert carbohydrates into glucose for energy, which every single cell of the body requires to function properly.
  • Vitamin B6 is needed to metabolise proteins
    Vitamin B6 (pyridoxine) is required to convert foods rich in protein, into amino acids and then into the respective proteins the body requires for various metabolic processes.
  • Vitamin B6 in foods is lost through freezing
    Freezing foods reduces their vitamin B6 content from 18.92% to 60.26% and that the loss is significantly greater in food of animal origin (an average of 55.0%). 
At the very least, the recommended daily intake of magnesium is required in order for vitamin B6 (pyridoxine) to be activated and to perform its various actions.
  • Processed grains have very little vitamin B6
    Processed grain foods (breads) have lost their vitamin B6 (pyridoxine), through the very process of milling the flour and removing all the whole grain parts. Whole grains on the other hand, have all their vitamin B6 (pyridoxine) intact, so are more preferable, even when the processed foods are enriched with various vitamins.
  • Magnesium is required to enable vitamin B6 to work properly
    At the very least, the recommended daily intake of magnesium is required in order for vitamin B6 (pyridoxine) to be activated and to perform its various actions.
  • Vitamin B6 works well with vitamin C and selenium
    Vitamin B6 (pyridoxine) works in synergy with vitamin C and selenium to perform its various duties.
  • Vitamin B6 needs the same amount of vitamin B2 to work properly
    Vitamin B2 (riboflavin), around the same dosage amount as vitamin B6 (pyridoxine) is required when supplementation is used, as these vitamins work synergistically together.

References

  1. Bendich A. The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms. J Am Coll Nutr. 2000;19(1):3-12
  2. Doll H, Brown S, Thruston A, Vessey M. Pyridoxine (vitamin B6) and the premenstrual syndrome: a randomized crossover trial. J R College General Practice, 1989 Sep;39(326):364-8
  3. Food and Nutrition Board, Institute of Medicine. Pantothenic acid. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B-6, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press; 1998:357-373
  4. Griffith HW. Minerals, Supplements and Vitamins - The Essential Guide. 2000 Fisher Books, USA
  5. Lieberman S, Bruning N. The Real Vitamin and Mineral Book - Using Supplements for Optimal Health. 3rd Edition. Avery Publishing, New York, 2003
  6. Lumeng L, Li T-K. Vitamin B6 Metabolism in Chronic Alcohol Abuse. J Clin Invest. 1974 March; 53(3): 693–704
  7. Naurath HJ, et al. Effects of vitamin B12, folate, and vitamin B6 supplements in elderly people with normal serum vitamin concentrations. Lancet, 1995 Jul 8;346(8967):85-9
  8. Osiecki, Henry, The Nutrient Bible 2002, BioConcepts Publishing
  9. Robinson K, et al. Low Circulating Folate and Vitamin B6 Concentrations: Risk Factors for Stroke, Peripheral Vascular Disease, and Coronary Artery Disease. Circulation. 1998;97:437-443
  10. Vedrina-Dragojević I, Sebecić B. Effect of frozen storage on the degree of vitamin B6 degradation in different foods. Z Lebensm Unters Forsch. 1994 Jan;198(1):44-6
  11. Wyatt KM, Dimmock PW, Jones PW, et al. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ 5-22-1999;318(7195):1375-1381

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