Vitamin B6: important for metabolism
ALP NUTRITION-Vitamin B6 – How it works. Vitamin B6 (pyridoxine) is a water-soluble vitamin of the B group and acts as a co-factor in over 100 different enzymatic reactions, almost exclusively in amino acid metabolism. Vitamin B6 also plays an important role in the breakdown of long-chain carbohydrates (starch).
Which foods contain vitamin B6?
In all types of meat in widely varying proportions, fish, liver, dairy products, bananas, brassicas, eggs and whole grain products.
How much vitamin B6 is needed daily?
The German Society for Nutrition (DGE) recommends a daily intake of 1,4 mg for adults. This amount is contained, for example, in approx. 400 g of bananas, 300 g of pork or 150 g of walnuts. In addition to the general recommendation of 1,4 mg per day, there is another recommendation related to the amount of protein consumed. This is 0,02 mg per gram of protein. For example, for an 85 kg athlete who consumes 1,6 g of protein per kg of body weight, the required amount of vitamin B6 would be almost twice as high at 2,72 mg compared to 1,4 mg.
What are the effects of a vitamin B6 deficiency?
Vitamin B6 deficiencies can lead to the following symptoms or disorders: loss of appetite, sleep disorders and diarrhea. There are also symptoms such as: cramps, muscle twitching, anxiety disorders, growth disorders and dermatitis.