The correct and balanced diet saturates our organism with all necessary useful substances. Today scientists made the list of 13 of the major and vitamins, irreplaceable for each of us. One of them is vitamin of life B6 as without it it is impossible to present process of the origin of life, its development and full course.
Description and general characteristic
B6 vitamin is the general name for three substances: pyridoxine, piridoksalya and pyridoxamine. The integral part of health for any person, B6 performs a number of important functions in our body. First of all stimulates a metabolism in a human body. Regulates comprehensibility of proteins, participates in processing of amino acids. Takes important part in production of blood cells and hemoglobin and also helps to supply cages with glucose.
It is not capable to collect in an organism (it is removed within 8 hours) therefore its stock needs to be filled up constantly. Let's dissolve in water and alcohol, but it is not soluble in air and fats. It is a little subject to destructive effect of oxygen and temperatures, but easily and quickly collapses from sunlight.
Whether you know? If to store vegetables in the fridge even several days, they lose up to 30% of all useful substances. And it is possible to keep as much as possible advantage, having steamed food.
The main functions and advantage for an organism
B6 is necessary for all people irrespective of a sex, age and a kind of activity. It performs a huge number of functions without which our organism will not be able fully to work and develop:
- regulates work of immune and nervous systems (strengthens protective functions of an organism, saves us from depressions, does by more resistant to a stress);
- helps for prevention of anemia;
- improves digestive processes. But for various people of B6 helps also at narrower problems which are inherent in a concrete sex, age or a physical state.
Learn how to avoid autumn avitaminosis and what leads deficiency of vitamins to.
For men
One of important components of health for men is improvement of potency and male power in general. Various vitamins of group B including B6 well help with it. He takes important part in production of serotonin (happiness hormone) and by that provides full functioning of nervous system. Muscles become stronger and more slowly get tired. It is also important to remember that the level of physical activities at males, as a rule, is more and heavier, than at women. Therefore B6 is quicker brought out of an organism and demands frequent replenishment especially at intensive sports activities or regular physical activity.
Important! Only some vitamins have property to collect (And, D, E and J) and to be late in an organism. So it is impossible to gorge on vitamins beforehand, their contents needs to be supported always at the appropriate level.
For women
B6 directly affects female beauty, health of skin and hair depends on it. Also strengthening of nervous system well affects appearance of each woman. The increased quantity of stresses accelerates process of removal of B6 of an organism, so, its thicket needs to fill up, especially to the women subject nervous with overloads. Also B6 helps to endure easier the period of a menopause and to weaken unpleasant symptoms. Very important B6 is for pregnant women. One of important minerals for each pregnant woman is magnesium which is acquired better in a complex with B6. Medicines and products with these elements provide to future mother a good dream, mood and emotional stability in general. Also increased need for all minerals and vitamins (including B6) remains and after the delivery at nursing mothers. The organism already spent and continues to spend all resources in bigger quantity, than usually. Therefore it is necessary to fill stocks, otherwise it can negatively affect both health of mother, and health of the child.
For children
B6 is important very much for formation of an organism beginning even with pre-natal development. Further its importance does not decrease. As B6 helps an organism to strengthen nervous system, it is very important for each child. Children are very often subject to a stress because of continuous adaptations to new vital conditions. The unstable emotional state pours out further in tearfulness and constant hysterics at the child. Also existence of B6 in necessary quantity at the child provides more effective learning ability, ingenuity and normalizes a dream, doing the child more resistant to environmental impact.
Vitamin sources
For receiving B6 in necessary quantity it is necessary just to adjust the power supply system. Conscious and rational approach to the choice of that when and in what quantity is, directly affects our health and health. Having adjusted the diet, you will be able will get rid of many unpleasant symptoms and to prevent possible problems with health in the future.
It will be interesting to learn - what role is played by vitamins B of life of athletes and what vitamins raise immunity and strengthen nervous a system.
Therefore the balanced diet and constant existence of products from the list below in your diet guarantees intake of B6 vitamin in full, without intake of artificial medicines.
Vegetable
Vegetable protein is necessary for a full-fledged and various diet of the person, and it can be found in such products: cereals (it is desirable crude), rice, grain, bean, nuts, soy, potatoes, yeast, corn, spinach, carrots, avocado, a citrus, bananas, a color and white cabbage, tomatoes, strawberry.
Animals
Animal protein is easier and quicker acquired by a human body therefore its existence in a diet is necessary. B6 contains in such products as meat, an offal, fish, seafood, a liver of cattle and cod, milk and dairy products, eggs. Also in an organism of the healthy person of B6 it is synthesized by intestinal microflora. But in the conditions of modern life this function works not so fully as has to.
Important! In the course of cooking about 40% of B6 vitamin are lost. Therefore it is worth minimizing influence of high and low temperatures when cooking, thereby keeping useful vitamins.
For more effective action of B6 recommend to use together with B2 and B5 vitamins and also to enrich a diet with potassium and magnesium.
Daily requirement and norm
The recommended standard daily rate of B6 depends on a sex, age and specific features. Concrete consumption rates of B6 (mg a day) for different categories of people are specified below.
Babies
The standard daily rate of B6 for babies is:
- 0-3 months — 0.4 mg;
- 4-6 months — 0.5 mg;
- 7-12 months — 0.6 mg.
Children
The standard daily rate of B6 for children is:
- 1-3 years — 0.9 mg;
- 3-7 years — 1.2 mg;
- 7-11 years — 1.5 mg;
- 11-14 years — 1.6 mg (wives.) and 1.7 mg (husband.);
- 14-18 years — 1.6 mg (wives.) and 2.0 mg (husband.).
Get acquainted with vitamin E, K, R, N, B, B1, B17, U, D, D3 and F.
Adults
The standard daily rate of B6 for adults is 2.0 mg a day.
Pregnant and feeding
The standard daily rate of B6 for pregnant women and feeding is:
- The 2nd half of pregnancy — 1.8-2.4 mg.
- feeding — 2.0-2.6 mg.
Elderly
The standard daily rate of B6 for elderly is 2.0 mg a day.
Whether you know? Some people accepting the recommended B6 dose test very bright and emotional dreams at night.
Shortcoming and surplus
Unbalanced food can lead to failure in various systems of an organism. The shortcoming or a surplus of B6 can appear various symptoms and it is unpleasant to complicate your life.
Hypovitaminosis
At a lack of B6 such symptoms can be observed:
- increase in nervousness, uneasiness, bad dream, depression, block of reaction, irritability;
- failures in work of the immune system;
- deterioration in appetite, nausea or vomiting;
- long headaches;
- seborrhea, dermatitis, stomatitis, heyloz;
- conjunctivitis, polyneuritis of extremities.
Gipervitaminoz
The surplus of B6 can have the following symptoms:
- intoxication;
- increase in acidity of gastric juice;
- allergic reactions on skin (urticaria, an itch);
- feeling of pricking, numbness, loss of sensitivity in hands and legs.
Important! It is possible to diagnose a shortcoming or a surplus of B6 vitamin by means of the general blood test.
Interaction with other substances
Corticosteroid hormones easily bring B6 vitamin out of an organism. Digestion of B6 vitamin worsens at the regular use of alcohol-containing medicines. Kompleksoobrazuyushchy connections connect and block B6. The strong deficiency of B6 vitamin arises at intake of estrogensoderzhashchy, anticonvulsant and antitubercular medicines. B6 vitamin can reduce efficiency of medicines at treatment of Parkinson's disease.
Dosage forms of a pyridoxine
B6 vitamin is produced in 2 forms:
- in ampoules — Pyridoxine, A pyridoxine bufus, Piridoksin-Vial;
- in tablets — A pyridoxine a hydrochloride, Pyridoxine.
Besides monocomponent medicines, also B6 contains in different vitamin complexes. All of them are divided into preventive and therapeutic. Preventive (Supradin, Centrum, Vitrum) is set of the majority of vitamins and minerals for reception by people without special diseases or absolutely healthy for the purpose of strengthening of the general condition of an organism. Therapeutic medicines contain only 2-5 vitamins, but in big dosages for treatment of various diseases.
Important! Before reception of a complex of vitamins consult with the attending physician. Self-treatment can be dangerous to your health!
Possible harm and contraindications
The serious surplus of B6 with consequences, dangerous to an organism, is possible only at reception of a dose more than 100 mg a day for several years that is impossible under natural conditions without medicamentous intervention. As this vitamin does not collect in an organism and is removed very quickly, the overdose is not accompanied by strong side effects. The slight itch on skin and nausea is possible. At emergence of these symptoms it is necessary to suspend drug intake and to see a doctor.
At the healthy and balanced nutrition the surplus (as well as a shortcoming) B6 vitamin is improbable. Vitamin has no contraindications and unhealthy consequences as contains in a large number of natural products and is well acquired. The healthy lifestyle, lack of addictions, a normal dream and physical activities — all this in a complex with healthy nutrition helps us to be the most vigorous and cheerful. The attention to the physical state and the medicamentous support which is correctly picked up as necessary can not only strengthen your organism, but also save further from serious diseases.