science since the 1930s, and like the other B complex vitamins
performs numerous functions which are essential for human
health. A regular supply must be ensured from the diet because
the vitamin can be neither synthesised nor stored in the body.
Vitamin B6 has probably attracted most attention from medical
researchers and nutritional therapists as a means of reducing
blood homocysteine levels, because an excess build up of this
compound is well established as an indicator of an increased
risk of cardiovascular disease. One European research project,
for example, reported in 1997 that the risk was more than
doubled in subjects who showed levels of blood homocysteine in
the top 20% of the range revealed by the tests.
Vitamin B6 is known to operate together with vitamins B12 and
folic acid to break down homcysteine into the harmless, and in
fact beneficial, amino acids, methionine and cysteine; and the
effect is potentially very significant. Some research in fact
suggests that moderate supplementation with B6 may consequently
reduce disease risk by as much as a third. But as important as
this function of pyridoxine is, it's just one of the many health
benefits it can offer; benefits which have led some
practitioners to conclude that B6 may be the most vital of all
the B complex vitamins.
On a general level, vitamin B6 is vital for the body's
production of prostaglandins, hormone type compounds which are
responsible for the proper operation of so many of the body's
vital functions, including the blood supply and respiratory
system, that imbalances are suspected to be a major cause of
ill-health. Pyridoxine is also essential for the functioning of
at least 100 enzymes governing such biochemical reactions as the
manufacture of necessary proteins, genetic matter and amino
acids; and the digestion of dietary carbohydrates and fats.
More specifically, good intakes of pyridoxine have been
strongly linked to a robust immune system, particularly in older
adults; whereas deficiencies appear to be directly correlated
with a reduction the number of the body's T cells, the most
vital for immune system function.
There is also evidence to suggest that vitamin B6 may help
stabilise blood sugar and reduce the tissue and particularly eye
damage which commonly follows the blood sugar problems
associated with diabetes.
Vitamin B6 is also particularly associated with women's health,
and is important in maintaining the correct balance of oestrogen
and other female hormones. This relationship with the sex
hormones has led to pyridoxine being used by some therapists as
treatment for the depression that often accompanies the
contraceptive pill. And more general depression is just one of
the neurological disorders, along with epilepsy and impaired
cognitive function for which B6 is claimed to be beneficial.
Vitamin B6 has been used for the relief of morning sickness in
pregnancy since the 1940s, and is also believed to help
alleviate pregnancy related high blood pressure. Vitamin B6 has
also been used with some success in the relief of pre-menstrual
tension and with the yeast growth, candidiasis.
On the face of it, given its wide availability in common foods,
the Western world should never see deficiencies of vitamin B6.
But like the other B complex vitamins, it is all too easily
removed from the body by the normal process of excretion.
Intensive exercise, sweating, and the taking in of excessive
fluids may therefore increase the body's requirement. The
body's need for B6 also appears to be greater in proportion as
it is comprised of lean, particularly muscle, tissue and more is
required the more protein foods are consumed.
So even orthodox opnion therefore acknowledges the probable
benefit of supplementing with B6 at a level sufficient to ensure
an intake of at least 2 mg per day. Some practitioners,
however, recommend a normal target of 50 mg a day because of the
wide ranging benefits attributed to the action of pyridoxine.
But even higher doses of 100 mg may be recommended when
attempting to tackle specific conditions. This kind of intake
is in fact the suggested safe maximum suggested by the US Food
and Nutrition Board, limits which are always set at very
conservative levels; and the only toxicities observed from
vitamin B6 intake have been in consequence of amounts very far
in excess of this dosage.
But when taking B vitamins it needs always to be remembered
that they are so closely dependent on each other that no single
one of them can discharge its functions effectively in the
absence of an adequate supply of each of the others. It is for
this reason that the B complex vitamins are commonly found
together in foods, and why any additional B vitamins should only
be taken in the form of a supplement including the entire
complex. Importantly as well, like all vitamins, those of the B
complex operate best when in the presence of good quantities of
all the nutrients required by the body. Most authorities
therefore recommend that they be taken in conjunction with
comprehensive multi-vitamin and mineral supplements, magnesium
being particularly important in maximising the effect of vitamin
B6.
About The Author: Steve Smith is a freelance copywriter
specialising in direct marketing and with a particular interest
in health products. Find out more at
http://www.sisyphus
