Vitamins for Mental Health, VitaminB6 (Pyridoxine) - Information and benefits
Mental Health > supplements-vitamins : VitaminB6 (Pyridoxine)
Vitamin B6 (Pyridoxine)
Other names
Pyridoxine, pyridoxine hydrochloride, pyridoxal, pyridoxamine, pyridoxamine-5-phsophate, pyridoxal-5-'phsophate, P-5-P
Summary
Vitamin B6 or pyridoxine, is often considered the most essential vitamin. It is probably involved in more processes in the body than any other vitamin or mineral. Pyridoxine is used to prevent cardiovascular disease, treat symptoms of the nervous system, carpal tunnel syndrome and asthma. It is needed to make red blood cells and to boost immunity. It is also used for recurring kidney stones, diabetes, morning sickness, eczema, and premenstrual syndrome. A vitamin B6 deficiency is rare and symptoms are similar to those seen with other B vitamin deficiencies. A severe deficiency is recognized by cracks around the corners of the mouth, skin including acne, and dry scaly skin around the nose, eyes, eyebrows, and skin behind the ears and fatigue, insomnia, irritability, confusion, and depression.
There may be the feeling of pins and needles in the hands and feet. Major signs of pyridoxine toxicity include nerve damage, with symptoms of tingling in the feet and loss of muscle coordination. This is usually seen with amounts greater than 500 milligrams a day for several months or short-term use of 2,000 milligrams a day. Drugs that decrease the levels of pyridoxine or antagonize its effects include oral contraceptives, isoniazid, penicillamine, theophylline and cycloserine. Tobacco, alcohol, air pollutants, hydrazine dyes (FD&C yellow #5), and exposure to radiation have similar effects.
The Recommended Daily Allowance for pyridoxine is 2.0 milligrams per day for men and 1.6 milligrams per day for females. It is hard to get this amount from food so supplements are necessary. Doses in the range of 30-500 milligrams daily are common. Amounts greater than 50 mg /day should be taken in divided doses throughout the day. Pyridoxine is found almost exclusively in plant foods, including bananas, walnuts, navy beans, sunflower seeds, and wheat germ. Other sources include spinach, carrots, peas, meat, eggs, chicken, fish, and brewer's yeast.
Uses
Pyridoxine is used to prevent cardiovascular disease, including atherosclerosis and stroke. It has been used for EEG abnormalities. Vitamin B6 has been used for symptoms of the nervous system including irritability, autism, convulsions, insomnia, and post-partum depression. It is also useful in maintaining healthy nerves in diabetes. It reduces the symptoms of multiple sclerosis and in combination with riboflavin (vitamin B2), pyridoxine is used to treat carpal tunnel syndrome. Apgar scores in newborns have been improved with vitamin B6.
Pyridoxine is used to reduce the frequency and intensity of asthma attacks. It is needed to make red blood cells and antibodies and has been used for sickle cell disease and to boost immunity. It is also used for recurring kidney stones, diabetes, morning sickness, eczema, premenstrual syndrome, osteoporosis, and adverse reactions to MSG.
Proposed Mechanism of Action
Pyridoxine is involved in about 100 enzyme reactions in the body. It works with folic acid and vitamin B12 to help the body process homocysteine, a metabolite of the amino acid methionine. Homocysteine has been linked to an increased risk of atherosclerosis. In people with vitamin B6 deficiencies who have recurrent kidney stones, pyridoxine, in combination with magnesium, reduces the formation and urinary excretion of calcium oxalate kidney stones. It is needed to make neurotransmitters in the brain, including serotonin.
Giving vitamin B6 to people with depression (especially women on oral contraceptives) or women with premenstrual syndrome (PMS) may increase serotonin levels and improve symptoms. B6 may also help clear excess estrogen from the body, again helping to relieve symptoms of PMS. Pyridoxine is needed to turn iron into hemoglobin and make red blood cells. It is also needed for the body to make antibodies that prevent infections. Vitamin B6 is needed for the proper growth and for maintenance of most body functions. Rapidly dividing cells, especially those of the immune system, mucous membranes, and skin need pyridoxine. It helps to regulate the activity of steroid hormones and prostaglandins. It is also involved in the regulation of blood sugar through its effect on gluconeogenesis.
Side Effects / Precautions
Nerve damage, with symptoms of tingling in the feet and loss of muscle coordination can occur from taking too much vitamin B6. This is usually seen with greater than 500 milligrams a day for several months or short-term use of 2,000 milligrams a day.
Interactions
Riboflavin and magnesium are needed to convert pyridoxine to pyridoxal-5-phosphate, the active form of vitamin B6 in the body. Vitamin B6 can, in turn, increase the intracellular levels of magnesium and zinc.
Drugs that decrease the levels of pyridoxine or antagonize its effects include oral contraceptives, isoniazid, penicillamine, theophylline and cycloserine. Tobacco, alcohol, air pollutants, hydrazine dyes (FD&C yellow #5), and exposure to radiation have similar effects. A higher intake of vitamin B6 can overcome this.
Pyridoxine can decrease blood levels of anticonvulsants such as phenytoin and phenobarbital, and increase the risk of a seizure.
Symptoms of Deficiency
A vitamin B6 deficiency is rare and symptoms are similar to those seen with other B vitamin deficiencies. A severe deficiency is recognized by cracks around the corners of the mouth, ulcers inside the mouth, and a cracked or inflamed tongue. Skin problems resulting from deficiency include eczema, acne, and dry scaly skin around the nose, eyes, eyebrows, and skin behind the ears. Nervous system problems may include fatigue, insomnia, irritability, confusion, and depression. There may be the feeling of pins and needles in the hands and feet. Children may even have seizures. Weight loss, glucose intolerance, and frequent colds or other infections may also be noted with low levels of vitamin B6.
Symptoms of Toxicity
Vitamin B6 is one of the few water-soluble vitamins associated with some toxicity. Nerve damage with symptoms of tingling in the feet and loss of muscle coordination are the major symptoms. Toxicity is usually seen when taking greater than 500 milligrams a day for several months or with short-term use of 2,000 milligrams a day. Amounts greater than 150 mg per day can suppress lactation. Vitamin B6 toxicity occurs when the supplemental pyridoxine overwhelms the liver's ability to add a phosphate group and form the active form of B6, pyridoxal-5-phosphate. Doses up to 100 milligrams per day are safe for long term use but the liver seems to only be able to handle about 50 milligrams at the time, so dividing the dose is important. Fortunately, the nerve damage reverses when the vitamin supplement is stopped.
Dosage and Administration
The Recommended Daily Allowance for pyridoxine is 2.0 milligrams per day for men and 1.6 milligrams per day for females. It is hard to get this amount from food so supplements are necessary. Doses in the range of 30-500 milligrams daily are common. Amounts greater than 50 mg /day should be taken in divided doses throughout the day. Vitamin B6 is available as pyridoxine, and pyridoxine 5 phosphate. Both are equally active but pyridoxine 5 phosphate is better absorbed. Magnesium and riboflavin help increase the absorption of B6.
Homocysteine levels can be decreased with 3 milligrams a day, but 50 milligrams a day is often recommended. Other therapeutic doses include: carpal tunnel syndrome, 50 mg three times a day; PMS, 50 mg twice daily; asthma, 50 mg twice daily; and morning sickness, 30 mg daily.
Food Sources
Pyridoxine is found almost exclusively in plant foods, including bananas, walnuts, navy beans, sunflower seeds, and wheat germ. Other sources include include spinach, carrots, peas, meat, eggs, chicken, fish, and brewer's yeast. Pyridoxal-5-phosphate is found in beef, salmon and chicken. It is affected by heat, oxygen and light and up to 70 percent of vitamin B6 is lost by cooking, processing and refining the food.
Treatment Expectations
For many health problems, immediate effects of vitamin B6 will not be noticed. But when used in combination with other nutrients, long-term benefits can be expected. Often, it can take at least three months to see an effect from vitamin B6 supplements as is the case with carpal tunnel syndrome and recurrent kidney stones. Gestational diabetes has been corrected in two weeks. Nausea and vomiting during pregnancy may improve in one to five days, although it doesn't work in everyone.
Other Supplements to Consider
Vitamin B1 (thiamin)
Vitamin B2 (riboflavin)
Vitamin B5 (pantothenic acid)
Vitamin B12 (cyanocobalamin, hydroxycobalamin)
Folic acid
Inositol
Zinc
Magnesium