Vitamin B6: How to choose the best supplement in 2021
Today we are going to talk about an essential supplement to our body: vitamin B6.
Found in foods of animal and vegetable origin, it is fundamental for the proper functioning of the organism. However, in many cases, it is still necessary to reinforce or replace by means of supplements.
Amid so many options, we will show you in this article what you should consider before buying the ideal Vitamin B6.
First, the most important
- Present in the so-called B complex, vitamin B6 is essential to keep you healthy, energized and protected against various diseases.
- B6 is important for both physical and mental health, but in excess because it is very harmful.
- Therefore, we will show you what are the characteristics that differentiate one product from another and how to choose the best Vitamin B6.
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The Best Vitamin B6 Options: Our Choices
Those looking for B6 supplementation want quality assurance and the right dosage. With that in mind, manufacturers have invested in differentiated options for all needs.
Therefore, below we will present you the best Vitamin B6 options available on the market today.
- A complete vitamin B6
- An option with magnesium
- A complete option
- For those who need large quantities
- A complete vitamin option
At first glance it may seem simple to choose the best vitamin B6. But, in addition to the need for medical monitoring, it is necessary to evaluate the factors that differentiate one product from another.
Therefore, we created this Buying Guide with all the information you will need to make the best decision when investing in Vitamin B6 that will meet your needs.
What is vitamin B6?
Vitamin B6, also called pyridoxine, is an essential micronutrient for the body.
Vitamin B6 is extremely necessary for the proper functioning of the body.
That is, although it is not manufactured by the body, it is extremely necessary for its proper functioning. This is because this vitamin participates in more organic functions than any other isolated nutrient.
Many metabolism reactions are dependent on B6, which makes it important for both physical and mental health.
In addition, this vitamin maintains the production of energy needed by the body, protects neurons and produces neurotransmitters.
A healthy diet, with foods rich in vitamin B6, can provide adequate amounts of this nutrient to maintain the proper functioning of the body.
But, in case of deficiency, the vitamin B6 supplement can also be recommended by a doctor or nutritionist.
In general, people with low growth and anemia, in addition to pregnant women, nursing mothers, smokers and alcoholics may need vitamin B6 supplementation.
In addition, supplementation can also improve muscle mass production, reduce depression, PMS symptoms, among others.
What are the food sources of vitamin B6?
Vitamin B6 can be found in both plant and vegetable foods. More often this nutrient can be acquired by eating foods such as meat, fish, milk and eggs.
Among the foods of plant origin, the main sources are: potatoes, oats, spinach, bananas, wheat germ, avocado, watermelon, brewer’s yeast, cereals, seeds and nuts.
But in order for vitamin B6 to provide all its benefits, it is important that the diet also has the other B vitamins.
Vitamin B6 is relatively heat-stable, but breaks down depending on storage and processing conditions.
For you to have an idea, when freezing vegetables there can be a reduction of up to 25% in the rate of Vitamin B6.
The grinding of cereals can cause a loss of nutrient of up to 90%. In addition, when cooking food at high temperatures, the vitamin reduction can reach 40%.
Therefore, in the most severe cases of deficiency, supplementation is the most recommended form as the absorption of B6 is greater.
What is the recommended amount of vitamin B6?
According to experts, the dosage of vitamin B6 varies according to age group and gender. But, in any case, you must take into account the health condition.
In general, however, it is possible to define the required amount of B6, as you can see in the table below:
What can cause vitamin B6 deficiency?
As a water-soluble vitamin, B6 can be easily excreted in the urine. That is, the absence of this vitamin in the urine is considered a parameter to diagnose its deficiency.
The good news is that severe vitamin B6 deficiency is rare. That’s because we don’t need very high amounts of this nutrient.
Still, vitamin deficiency in the body, even if mild, is in general very common.
And the fact is that some diseases can cause this deficiency, either by decreasing the absorption of the nutrient in the body, or by increasing its excretion.
Among the complications that result in B6 deficiency then the cases of alcoholic patients, with type 1 diabetes mellitus, with liver problems and rheumatoid arthritis.
In some cases, the risk of vitamin B6 deficiency in the body is even greater.
This occurs, for example, with people who have kidney problems, celiac disease, Crohn’s disease and intestinal ulcers.
What are the symptoms and consequences of vitamin B6 deficiency?
There are many signs that can show that our body is in need of vitamin B6. The following are the main symptoms of vitamin B6 deficiency in the body:
- Weak muscles
- Dermatitis and cracks in the corners of the mouth
- Swelling on the tongue
- Tingling of hands and feet
- Low immunity
In the case of pregnant women, vitamin B6 deficiency can cause more severe morning sickness and even spontaneous abortion.
The fact is that the highest disability can also compromise the baby’s mental capacity, in addition to causing seizures in young children and mental confusion in adults.
Still, if you have noticed any of the symptoms, our recommendation is that you seek medical attention before starting supplementation.
What is the function of vitamin B6 for physical exercise?
Vitamin B6 does not lead to weight gain because it does not cause fluid retention, nor does it increase appetite.
However, it favors muscle growth. Therefore, this is one of the greatest benefits of vitamin B6 for those who train hard or for those who need to lose weight.
By acting directly on the metabolism, helping to dissolve the nutrients ingested and optimizing the formation of energy, B6 is able to change the metabolism, making it more effective and accelerated.
This is why many supplements contain a dose of vitamin B6 in their compositions.
What are the risks of excessive consumption of vitamin B6?
Like everything in excess, vitamin B6 when consumed in an exaggerated way can harm health.
In general, the result of this excess is abdominal pain, nausea and, in the most severe cases, even kidney or neurological problems.
Symptoms can also occur, for example: headache, insomnia, nausea, sensory and peripheral neuropathy.
This is because the B vitamins are diluted in water. With the excess of the vitamin, the body tries hard to eliminate it through the urine. And this often ends up wearing out the organ.
What are the benefits of vitamin B6?
Vitamin B6 has numerous advantages. When present at the correct levels in our body, it reduces the risk of heart disease and helps maintain the nervous and immune system.
In addition, B6 prevents atherosclerosis and cancer. Another advantage is that this nutrient also acts in reducing cholesterol, relieves symptoms of migraines and nausea, and is good for the skin and eyesight.
More than that, a diet rich in vitamin B6 is one of the factors necessary to reverse cases of extreme anemia.
Another advantage of a B6-rich diet is that it is allied against memory loss and age-related cognitive impairment, decreasing the risk of Alzheimer’s.
Vitamin B6 also metabolizes the proteins consumed, causing the skin to become elastic. The supplementation of this vitamin also reduces the symptoms caused by PMS, due to the involvement of B6 in the elimination of excess estrogen.
Another benefit is that vitamin B6 helps in improving the symptoms of depression. This is because it is important for the production of serotonin, an essential neurotransmitter in the processes of sleep and mood.
Pregnant and breastfeeding women also benefit from Vitamin B6. The fact is that B6 helps in the metabolism of the protein consumed, which will be used in the production of breast milk.
In addition, vitamin B6 is essential in combating chronic inflammation and diseases of the retina.
In menopause, vitamin B6 supplementation decreases the side effects of hormone replacement.
That’s because it helps to regulate estrogen levels in the body, easing the discomfort caused by its excess or lack.
On the other hand, as a disadvantage is the excess of B6, which can cause side effects and harm health, including kidney and neurological problems.
The following are the main advantages and disadvantages of Vitamin B6:
- Prevents and treats anemia
- Brain ally
- Good for the skin
- Good for the heart
- Relieves PMS
- Fight depression
- Good for breastfeeding
- Important for vision
- Relieves menopause symptoms
- Helps metabolism
- Too much is harmful
How much does vitamin B6 cost?
The price of the Vitamin B6 supplement varies a lot depending on the manufacturer brand, the dosage and the quantity of pills. In general, you will find the B6 costing between R $ 16 and R $ 170.
Of course, you don’t have to buy the most expensive one. Everything will depend on your need for use.
Where to buy vitamin B6?
You will find Vitamin B6 for sale in pharmacies, supplement stores, department stores and hypermarkets.
Still, we recommend that you make your purchase at online stores like Amazon.
That way, you not only guarantee more model options to choose from, and more interesting prices, you also get Vitamin B6 from the comfort of your home.
Purchasing Criteria: What to consider before choosing vitamin B6
As we have seen, the first step in starting supplementation is to have a doctor monitor you and be sure of the real need for nutrient replacement.
But, when buying the product, it is essential that you understand what really differentiates one option from another. Therefore, we have selected for you the main factors that must be taken into account before purchasing vitamin B6:
In the following, we will explain each of these factors in detail so that you make the best decision and buy the ideal vitamin B6, which will meet your nutritional needs.
The first factor you should consider before choosing the best vitamin B6 is the type of nutrient used in manufacturing.
The fact is that vitamin B6 is present in food in the form of three different compounds and, therefore, can be classified according to its active principle:
- Pyridoxine : present mainly in vegetables and nutritional supplements.
- Pyridoxal : present in foods of animal origin. In supplements, this type is generally referred to as P-5-P (Pyridoxal-5-Phosphate).
- Pyridoxamine : also found in foods of animal origin.
In general, when choosing the vitamin B6 supplement, you will find options that are manufactured with both Pyridoxine and P-5-P.
To make the best choice, you need guidance from your doctor. This is because, although they all have the same indications for use, they are different active ingredients.
It is important that you also take into account the composition of Vitamin B6 before purchasing it. In this case, you can choose to purchase the pure formula, which contains only the nutrient and no other elements in the composition.
However, the most common is that you find vitamin complexes in which B6 is found alongside other vitamins.
In general, you will find B6 combined, for example, with magnesium and zinc. This combination aims to improve strength performance, metabolism, muscle mass recovery and construction and hormone production in athletes.
But be aware that there are other combinations, with benefits for different types of needs and goals.
In addition, before investing in Vitamin B6, we recommend that you observe the form of intake of the supplement. In general, you can choose to supplement through capsules or liquid form.
Here, it is worth taking into account both the practicality and the ease of ingesting the supplement.
It is not uncommon that in older people the digestion of the vitamin is facilitated when done in liquid form, in drops. Although this form is more difficult to find for sale on the market. However, the dosage accuracy is certainly greater in the case of vitamin B6 in capsules.
Dosage is another very important factor that you must consider before choosing the best supplement. The variation here is great and, of course, it will depend on the degree of vitamin deficiency in your body.
But in general terms, you will find vitamin B6 with doses ranging from 1.3mg to 33mg of vitamin B6 in each capsule. Remembering that excessive supplementation can cause health problems.
Finally, we suggest that you evaluate the quantity, either in number of capsules or in milliliters. This assessment should take into account your average prescription for the period in which you must use the supplement.
In general, you will find B6 in bottles that offer a quantity of capsules that can vary between 40 and 250. As for liquid vitamin B6, you will find packages containing between 30ml and 60ml.
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