Discover the role of this vitamin B6, its recommended nutritional intakes as well as its medical applications.
Vitamin B6 is one of the water-soluble (water-soluble) vitamins. It refers to six compounds: pyridoxal, pyrodoxin, pyridoxamine, pyridoxal 5-phosphate, pyridoxine 5-phosphate and pyridoxamine 5-phosphate. Foods of animal origin mainly provide pyridoxal 5-phosphate and pyridoxamine 5-phosphate. The plants contain mainly pyridoxine.
Roles of vitamin B6 in the body
Once digested and assimilated, it is transformed by the liver into pyridoxal 5-phosphate, the active form in the human body.
It is involved in the metabolism of all amino acids (the constituents of proteins).
It allows the transformation of tryptophan (amino acid) into vitamin B3.
It is essential to the production of various neuromediators or hormones: serotonin, dopamine, adrenaline, noradrenaline.
It participates in the renewal of red blood cells and the functioning of the immune system.
Food sources of vitamin B6
Almost all foods contain this vital vitamin, but fatty fish (mackerel, salmon, tuna), offal (livers), poultry, meat and potatoes are particularly rich.
Many breakfast cereals are enriched with B vitamins, including B6.
Medical indications for vitamin B6
IMPROVING INTELLECTUAL PERFORMANCE OF THE EARLY PERSON +
Several studies in the elderly have observed that a correct status of this vitamin that is associated with better memory. However, supplementation with vitamin B6, sometimes associated with vitamin B9 and / or vitamin B12, does not seem to improve the cognitive performance of seniors. Scientists who have identified existing research on this subject believe that studies should be repeated to confirm these results.
BEAUTY OF HAIR AND NAILS +
Vitamin B6 is typically prescribed – often associated with cystine (an amino acid) or other B-group vitamins – to curb hair loss or strengthen nails. Nevertheless, experts from EFSA, the European Food Safety Authority, do not allow manufacturers of food supplements to allege on this supposed property of pyridoxine.