Vitamin B6: what is it for and what foods to find

The vitamins are known to be essential nutrients for the human body. They perform fundamental functions for our cellular metabolism and most of them need to be obtained through food.

There are many essential vitamins for us, and the lack of them can cause different problems in the optimal functioning of our body.

In this text, we are going to talk a little bit about vitamin B6, its usefulness, what can happen with the lack or excess of it and show some foods that are sources of this essential component. Come on?


What is vitamin B6 and what is it for?

Vitamin B6 is a vitamin of the B complex , a group of vitamins that acts in a complementary way in the body to guarantee its functioning.

Also known as pyridoxine, this vitamin acts as a coenzyme in breaking down proteins . This means that it helps our body to make better use of these nutrients, promoting several benefits.

Vitamin B6 also plays a fundamental role in the multiplication of all cells, as it facilitates cellular respiration. In addition, pyridoxine participates in the formation of hemoglobins (blood cells that carry oxygen) and antibodies.

Adequate intake of vitamin B6 helps prevent and treat anemia , in addition to preventing loss of memory and cognitive abilities, playing a key role in the brain. It also acts in the formation of neurotransmitters such as serotonin , responsible for many factors of mental health .

What happens to vitamin B6 deficiency or excess?

Like all essential vitamins, the lack or excess of vitamin B6 can have adverse health effects.

If the vitamin is deficient, there may be anemia, given its importance for the production of hemoglobins that, in addition to oxygen, charge and nourish cells with iron.

In addition, there may be symptoms related to the nervous system, such as tiredness , drowsiness and depression . It is still possible that mouth sores and swelling on the tongue may develop.

On the other hand, excess vitamin B6 also poses problems. It is rare that it occurs, and a very high amount of the vitamin is required over a long period of time for it to be harmful. Thus, it is usually due to the use of supplements inappropriately.

Excess vitamin B6 can cause nerve damage, resulting in symptoms such as:

  • Sensory and peripheral neuropathy (damage to the notion of space and movement);
  • Headache;
  • Insomnia;
  • Fatigue;
  • Tingling in the hands and feet;
  • Muscle cramps and spasms;
  • Mood changes;
  • Sickness;
  • Loss of appetite.

Foods rich in B6

Vitamin B6 can be found in several types of food, both animal and vegetable.

Below, we have separated 10 foods for you to have a diet rich in this essential vitamin! Check out:

FoodAmount of vitamin B6 per 100g
Liver Steak1,43mg
Cooked salmon0,65mg
Cooked chicken0,63mg
Cooked chicken liver0.6mg
Boiled shrimp0,4mg
Cooked beef0,4mg

All B vitamins are essential for our body.

Since the human body does not produce them in the necessary amount, it is essential to have a diet that includes these vitamins.

Vitamin B6 is very important for cell metabolism, for nerve functions and for the benefit of the proteins we eat.

To learn more tips on healthy eating and the nutrients we need, keep following the Healthy Minute!