Myriad benefits of vitamin b6 and the best source

Vitamin B6, which is also known as pyridoxine, is a B complex vitamin that plays an important role in maintaining a healthy brain and nervous system. If there is no vitamin B6, the body cannot absorb vitamin B12 so that the body's organs cannot function optimally. In fact, what are the benefits of vitamin B6 and where can this vitamin be obtained? Check out the full review below.

Various benefits of vitamin B6 for health

Without realizing it, vitamin B6 provides a number of benefits that are not to be missed. Well, here are the various benefits of vitamin B6 for body health, namely:

1. Increase energy

For those of you who are accustomed to being active and exercising regularly, you should not skip the daily intake of vitamin B6. The reason is, vitamin B6 can help break down protein and increase the body's metabolism. When the body's metabolism works faster, the energy produced by the body will also be faster.

In addition, the intake of vitamin B6 can also increase the production of hemoglobin which carries oxygen throughout the body. Thus, the body's organs can continue to "breathe" and work optimally.

2. Strengthens brain function

One of the most important benefits of vitamin B6 is that it helps strengthen brain function and memory. According to the University of Maryland Medical Center, vitamin B6 is needed to make neurotransmitters, the chemicals that carry signals from one nerve cell to another.

These neurotransmitters are needed to process memory and improve brain function. This is evidenced by a study that revealed a link between the risk of Alzheimer's disease and vitamin B6 deficiency.

3. Prevent heart disease

A study reveals that the combination of vitamin B6 and vitamin B12 can help prevent heart disease. This is because vitamin B6 functions to reduce homocysteine levels in the body.

Homocysteine is a type of amino acid produced in the blood. When homocysteine levels in the blood are high, these amino acids can build up in blood vessels and damage arteries. If the body is deficient in vitamin B6, the homocysteine will continue to increase and clog blood vessels. As a result, the risk of heart attack and stroke is unavoidable.

4. Overcoming depression

The brain needs vitamin B6 to produce serotonin, a neurotransmitter that can improve mood and positive thoughts. This is certainly beneficial for those of you who are easily in a bad mood, or even experience depression.

A study found that deficiency of pyridoxal phosphate, a form of vitamin B6, can be associated with symptoms of depression and mood disorders. So, keep your mood by eating food sources of vitamin B6.

The best food sources that provide the benefits of vitamin B6

Vitamin B6 is a water soluble vitamin. This means that the body cannot store vitamin B6 any longer and it will immediately flow along with body fluids - and out through the urine.

In order to maintain vitamin B6 intake in the body, you can fulfill it by eating fish, beef liver, potatoes, chicken, nuts, and non-citrus fruits. According to the National Institutes of Health's Office of Dietary Supplements, the benefits of vitamin B6 can also be obtained from fortified (fortified) breakfast cereals, avocados, papayas, bananas, and various green vegetables.

How much vitamin B6 does the body need?

Lack of vitamin B6 in the body can cause anemia, itchy rashes, and a decrease in the immune system. Even though vitamin B6 deficiency is rare, that doesn't mean you can underestimate this one vitamin if you want your body to stay healthy.

Based on the Nutritional Adequacy Rate (RDA) issued by the Indonesian Ministry of Health, this is the amount of vitamin B6 that must be met:

Infants and children: 0.1 to 1.0 mg
Adult males: 1.3 to 1.7 mg
Adult women: 1.3 to 1.5 mg
Pregnant women: about 1.7 mg
Breastfeeding mothers: about 1.8 mg

Apart from food, vitamin B6 needs can also be met from supplements. However, consult your doctor first before deciding to take a daily vitamin B6 supplement.