Vitamin B6 benefits, sources and symptoms of deficiency


Vitamin B6, or pyridoxine, is one of the group of vitamin B. It is found in three forms : pyridoxol, pyridoxal, pyridoxamine and its phosphate compositions, which are colored and odorless crystals with saline taste and are capable of carrying alkaline acids and heat, It is fast oxidized.



  • Strengthening the immune system : Vitamin B6 contributes to the synthesis of lymphocytes and antibodies, which are the arms the body uses against pathogens.
  • Hairloss treatment : Vitamin B6 is used in many hair loss treatments for its ability in eliminating scaly scalp, and fighting seborrheic skin infections, and other skin problems such as eczema, psoriasis, and young seeds.
  • Regulating blood pressure : Vitamin B6 plays an important role in lowering high blood pressure and maintaining cholesterol levels in the body. It does also prevent the fashioning of mass between the blood cells, which helps prevent problems of blood vessels.
  • Increasing body absorption of nutrients : Vitamin B6 increases the body’s ability to absorb nutrients and other constituents of drugs essentially oral medical treatments.
  • Prevents the formation of kidney stones : Pyridoxin in vitamin B6, helps in maintaining the balance of sodium and potassium in the body, both of them play a role in reducing the concentration of oxides in the urine, and break kidney stones if formed.
  • Treatment of morning sickness : pregnant women are advised during the first period of pregnancy to obtain adequate amounts of vitamin B6, it helps her get rid of morning sickness and associated vomiting, dizziness.


Sources of B6

There are many sources of vitamin B6. It can be found in vegetables, fruits, meat, and grains but with varying proportions and quantities, vitamin B6 can also  be obtained from supplements available in pharmacies. The following is a list of foods containing it.

  • Vegetables : Sweet potatoes and sweet potatoes with outer crust, carrots, and cooked spinach.
  • Fruits : bananas, dried or canned dried peaches, avocados, durian, and cooked banana fruit.
  • Cereals : Wheat bran, whole bran, instant or cooked oats, and whole grains.
  • Meat : Chicken liver, turkey, cow, cow’s kidney, beef in all its forms, chicken meat and turkey meat, all of which must be cooked.
  • Fish : halibut, trout, whale, mackerel, raw or cooked salmon, cooked yellow tuna, and white tuna stuffed with oil or water.
  • Dried pulses and nuts : chick peas, lentils, soybeans, sunflower seeds, pistachio nuts, walnuts, these must be cooked.
  • Yeast.


Symptoms of deficiency :

  • Fatigue and weakness.
  • Neurological problems.
  • Heart palpitations.
  • Loss of vision.
  • memory loss.
  • Constipation.
  • Shortness of breath.


Side effects of B6 increase

A large amount of B6 can cause pain and muscle dysfunction.

Daily need

  • Daily Value : 2 mg / day.