2023-10-30 18:20:41
Vitamin B6 is primarily absorbed through diet. In Germany, a shortage is hardly possible. But how can this happen and what are the symptoms?
Our body needs vitamins – in a variety of forms. An overdose is often only possible through unnatural intake. A bigger problem can be a vitamin deficiency – but only under special circumstances.
The focus of this text is B6. Above all, there are questions about how a deficiency of this vitamin can occur and how this manifests itself.
Vitamin B6: What’s behind it?
Die Pharmacy magazine describes vitamin B6 as a “collective term for various substances”. Here it is called Consumer advice center Pyridoxine, pyridoxamine or pyridoxal. It is a water-soluble vitamin whose effectiveness can be impaired by “heat, daylight and especially sunlight”.
B6 is primarily absorbed through foods such as:
Meat (especially chicken, beef fillet, pork, liver) Fish (e.g. sardines or mackerel) Whole grain products Vegetables (potatoes, legumes such as green beans, peas, lentils, brassicas such as broccoli and Brussels sprouts, spinach, lamb’s lettuce, tomatoes) Fruit (avocados, bananas ) Walnuts, peanuts
The Federal Ministry of Health also lists egg yolk as a source of vitamin B6. In general, vitamin B6 is according to the Consumer advice center widespread in plant and animal foods, but availability is significantly higher in the latter – “especially if their fiber content is high.”
Vitamin B6: What effect does it have in the body?
As the Pharmacy magazine Reportedly, vitamin B6 works in the body in several ways:
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Regulates central metabolic processes Helps the body to convert and incorporate proteins Helps with fat metabolism Contributes to the formation of messenger substances in the nerves Has an effect on the immune system Influences certain hormonal activities
Vitamin B6: What is the daily requirement?
The recommendations of the German Society for Nutrition (DGE) for one day are:
Infants up to four months: estimated 0.1 mg Infants between four and under twelve months: 0.3 mg Children between one year and under four years: 0.6 mg Children between four and under seven years: 0.7 mg Children between seven and under ten years: 1 mg Children between ten and under 13 years: 1.2 mg Adolescents between 13 and under 15 years: 1.4 mg (female) and 1.5 mg (male) Adolescents aged 15 and over and adults: 1.4 mg (female) and 1.6 mg (male) Pregnant women: 1.5 mg in the first trimester and 1.8 mg in the second and third trimesters Breastfeeding women: 1.6 mg
Die Pharmacy magazine calculates that to obtain an average of 1.2 mg of vitamin B6, the following could be consumed:
150 g turkey breast, 200 g broccoli and 50 g brown rice 1 avocado (200 g) and 1 apple (150 g)
It is advisable to cook the vegetables gently with as little water as possible and to protect the food from light and sunlight, i.e. store potatoes in a dark place. The following also applies: “When cooking, more than a third of the vitamin B6 content can pass into the water.”
Vitamin B6 deficiency: what are the causes?
As the Pharmacy magazine reported that most people in Germany get enough B6 from their diet. A defect could be due to:
chronic digestive disorders drug interactions (e.g. hormonal contraceptives) alcohol dependence
Die Consumer advice center In addition, “insufficient food intake, e.g. due to frequent diets or in older people” is one of the causes of a vitamin B6 deficiency. Anticonvulsants, but also medications against asthma or tuberculosis, could increase the need and therefore also become a source of danger.
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Video: dpa
Vitamin B6 deficiency: What are the symptoms?
A deficiency of vitamin B6 is evident Pharmacy magazine according to these symptoms:
Scaly rashes on the face Inflammation of the lips and mouth Anemia Diarrhea Vomiting
Infants and young children with a vitamin B6 deficiency “convulse, tremble and often have movement problems”. As a rule, these deficiency symptoms would disappear as soon as the children absorbed enough vitamin B6 again.
The Federal Ministry of Health also mentions depression as a possible consequence of a vitamin B6 deficiency.
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