Whether for regulating mood, sleep or energy production - vitamin B6 is a real all-rounder for your health. We will show you why this nutrient is so important, what functions it has in the body and how you can absorb it optimally.
What is vitamin B6 and what functions does it have?
Vitamin B6, also known as pyridoxine, is involved in a variety of vital processes. Not only does it support the metabolism of proteins and carbohydrates, but it also plays a crucial role in the production of neurotransmitters such as serotonin. This “feel-good hormone” directly influences our mood, sleep and general well-being [ 5 ].
If vitamin B6 is missing in the body, this can lead to various problems – from mood swings to sleep disorders to reduced cognitive performance [ 2 ].
The most important functions of vitamin B6 at a glance:
Foods rich in vitamin B6
To ensure that your body functions optimally, you should make sure that you consume enough vitamin B6. Here is an extended list of foods that contain particularly high levels of
Vitamin B6 contains:
Frequently Asked Questions (FAQs)
What are the main benefits of adequate vitamin B6 intake?
Vitamin B6 plays a key role in the synthesis of serotonin from tryptophan, a neurotransmitter that regulates mood and sleep. Adequate amounts of vitamin B6 help maintain normal serotonin production [ 1 ].
How does a vitamin B6 deficiency affect the body?
A deficiency in vitamin B6 can lead to a reduction in serotonin levels, which negatively affects mood and sleep. In addition, amino acid metabolism can be disrupted, which can impair muscle growth and repair. Hemoglobin production, which is necessary for oxygen transport in the blood, can also be reduced. Vitamin B6 deficiency is also associated with increased homocysteine levels [ 2 ].
Which foods are good sources of vitamin B6?
The best food sources of vitamin B6 include chickpeas, tuna, chicken breast, beef liver and salmon [ 3 ].
Is it safe to take vitamin B6 supplements?
The recommended upper limit for daily intake of vitamin B6 is 100 mg. As long as supplementation stays below this limit and takes into account your normal diet, taking vitamin B6 supplements is generally considered safe [ 4 ].
Conclusion
Vitamin B6 is essential for your mental and physical health. It promotes the production of neurotransmitters, supports your immune system and ensures that your body has enough energy even during intense exercise. Make sure to include foods rich in vitamin B6 in your diet or, if necessary, use high-quality nutritional supplements.
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