Vitamin B6

Vitamin B6 is the combined name of three biologically active substances: pyridoxine, pyridoxal and pyridoxamine. Most often in products, it occurs precisely in the form of pyridoxine. From the very moment when it was discovered, B6 was considered very important in our vitality by vitamin. Let's figure out how useful vitamin B6 is and where to find it.

Benefit

It is known that vitamin B6 is necessary for weight loss. The reason for this relationship is in oxygen. It's no secret that the process of fat burning occurs in the presence of oxygen (and the more O2, the faster this process passes). Carriers of oxygen in the body are erythrocytes, and B6 is directly responsible for their synthesis. Conclusion: with a deficiency of B6, the production of erythrocytes decreases, and in the absence of them, the process of losing weight slows down or stops, because there is a shortage of oxygen.

B6 is the most important vitamin B for bodybuilders. Vitamin B6 is necessary in bodybuilding for two reasons:

  1. Bodybuilders consume an increased amount of protein. The more protein food arrives, the more B6 needed to assimilate this protein and synthesize amino acids. With a deficiency of pyridoxine, the body begins to extract it from the intestine and liver (and he himself needs the liver).
  2. Vitamin B6 directly participates in the structure of muscles.

Vitamin B6 is responsible for the work of immunity and the regeneration of tissues. It is also important for the operation of the central nervous system and the brain, as it prevents hypoglycemia (low blood sugar) and normalizes the production of insulin. B6 is involved in lipid metabolism, regulates the level of fats in the blood, prevents from atherosclerosis. It is also known that vitamin B6 gives a signal to the brain to increase working capacity, it improves endurance. That's why in sports it is irreplaceable.

Also pyridoxine is important for the work of our heart. It regulates the balance of potassium and sodium, in violation of which the nutrition of myosin worsens, the fluid lingers in the cells, and flows occur.

What is needed for vitamin B6, we have already figured out, now we'll look for its sources.

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Vitamin B6 is found in plant foods and in animal products. Thanks to this, adhering to a balanced diet, you can easily provide yourself with the right amount of pyridoxine:

Let's not dwell more on where vitamin B6 is contained. Here and so everything is clear. For an average person, it's enough to get it with food, let's talk about those who need a super dose.

Daily rate

  1. Adults - 2 mg.
  2. During pregnancy and lactation - 5 mg.
  3. After the onset of menopause - 5 mg.

About bodybuilders, we have already mentioned, you should also take pyridoxine supplements for those who are dieting, since it is not a secret that most diets lead to vitamin deficiency. In addition, B6 is needed by people during great psychological or physical stress, as well as those engaged in hardened physical labor. Pyridoxine should be taken to the elderly and all those who suffer from cardiovascular diseases.

The intake of vitamin B6 is needed by all those who take medications to promote its elimination: antibiotics or birth control pills.

Overdose

Side effects with the intake of vitamin B6 are extremely rare, as it is a water-soluble vitamin and it does not accumulate in the body, but is excreted in the urine. However, if you take a dose of more than 1000 mg, the following signs of poisoning can occur: numbness and loss of sensitivity of the limbs.